Crossfit Mansfield

I wish there was a crossfit gym in my little college town but to my disappointment there isn't, oh well. I guess i could stop working out and just wait till winter break to get back into it, or maybe go run on a treadmill? OR i could take what iv got here and do my best. I choose the last option. As posted before Crossfit can be done ANYWHERE, even on the streets of this town. Check out the main website and see what you can do with what you have.

WOD 1

3 sets of max pull-ups

"add reps to get a total"

I did this workout this summer at CC on june 19th,

I completed 54 reps.

Doing the same workout today i completed 75 reps. Progress

WOD2

-michael-

Run 800m, 30 second superman, 50 sit ups

"this is edited from its original format to fit

what i have available here as of now"

Time: 18:10

Lets go for a run.

Being able to be very strong in your lifts and then go outside and run an AWESOME mile time or 5k, or 10k even is a major goal for me of being fit. But what if you combined both of those into one workout. hmm.. lifting some heavy weight how about a 35 pound sandbag, NO.. TWO sandbags. Since crossfit is for time how about make it a sprint for a good distance, lets say 170m. Flat ground would be to easy so lets make it up hill. Ok so this workout has 70pounds of sand, 170m uphill full sprint.. no one in their right mind would do this. Folks, this workout has been completed at the 2009 crossfit games and it was amazing. Check this video out of the mens run up this hill. UNBELIEVABLE.

Mens Uphill Run

WOD

REST DAY, dont be surprised at this. Rest days are

completely needed to heal the body after training.

Without the repairing of the body muscle growth wont happen

properly and injuries may occur. Sit back, relax

and practice some zone paleo meals.

Muscle Up thursday

yes this post is on friday but the FIRST muscle up for me happened yesterday. It took me a day to get this post up, "sorry". Someone asked me about the progress so i figured i mention something about it. I started working on it with perfecting the form. Use some rings and work on the movement of the transition which is the hardest part. When it comes to the muscle part of the movement you have to work on your rings exercises. obviously doing some ring dips and pull ups will help. If rings are out of the option for you but still want to work on this just do dips on what ever you can and get some good chest to bar pull ups. Honestly you just have to keep working at it again and again. Enjoy this clip of my muscle up. and yes, the form isn't the best.

WOD

5 rounds

5 heavy snatches

15 toes to bar

time 9:47

Stength for life

Some people go to the gym to just build muscle, look good for the ladies/or guys, have the "beach body" look. While others do it so they can grow older and still be able to run a sub 6min mile, pick up their children, carry the groceries into the house. If your training to prepare for life then you should do movement related to life. Im not saying all the heavy weight and doing 30mins on the elliptical wont help you in the long run, but you can do a more effective workout. Google to find the local crossfit and give it a try! You wont regret it.

Crossfits website has so much information i promise you cant possibly go through it all in one day.. or 1 week! check it out. Crossfit.com

working ALL day

Im going to be stuck in zone paleo hell at papa johns from 10am-2am.. a nice 16 hour day. BUT its slow in the afternoon so a crossfit workout will be completed. Stand by for more infoo.