#step-ups

[mediweightloss]

The holidays are the perfect time to workout out. You are ingesting a lot of extra calories that you probably also want to get rid of, and you need some exercise to conquer those winter blues.

[petergetsfit]

2/1/17

Back to CFSBK for another Front Rack Step-up/Chin-up Workout.

3 ROUNDS FOR WEIGHT:

8 Front Rack Step-Ups to 20″ Box

Max Chin-ups (4 Sets)

RESULT: Did the same weight as last week on the Step-ups, 75lbs. These are tough from a conditioning perspective, too. Chin-ups went 8-5-4-3. Really psyched about the 8! This gets really tiring from the step-ups, but I think if I was fresh I could be knocking out 10 chin-ups easily. Whoa!

9 MINUTE AMRAP, 3-6-9-12-15-18 reps, etc...

16lb Wall Balls to 9 Ft. Target

24″ Box Jumps

RESULT: Again, I resolved to make some intelligent scales so that I could really work hard the entire time. The result was this being one of my best Metcons ever, I didn’t really break for more than a few breaths/ten seconds or so throughout the entire workout, which is unheard of for me. I kept forcing myself to move more slowly, especially early on, to try and keep a consistent pace. The result was a great workout and I didn’t red-line the entire time. It’s taken me a while, but I might finally be figuring out how to do metabolic stuff. My cardio is improving, but I think I’m also just a dumbass: I sprint out of the gate and then flail. Instead, I’m going to be the tortoise. TORTOISE 2017.

[petergetsfit]

1/25/17

Whew, what a day at CFSBK. Nothing like totally crashing and burning in a WOD to remind you how important it is to scale a workout! But a great day of training overall.

3 ROUNDS FOR WEIGHT:

8 Front Rack Step-Ups to 24″ Box

Max Chin-ups

RESULT: Worked at 75lbs for the step-ups, which felt just challenging enough considering I’d never done these before. Great, difficult unilateral movement. Wish I had a little more in the tank to focus on the chin-up sets (I did 4 by the way,) which went about 6-4-4-3.

12 MINUTE AMRAP:

12 Burpees

12 Toes-to-Bar (kipping suggested)

12 x 115lb Push Jerks

RESULT: I have no idea how many rounds of this I flailed through, dropping reps left an right. I definitely should have scaled the RX’ed Jerk weight, but in fairness this also did play right into my weaknesses: burpees, a medium-length metcon, kipping elements, it was a disaster. Haven’t really failed that badly in a metcon in a while. Woof. Oh well! I worked hard, but wish I had made some wiser scales so that this could have been a more organized and effective workout, instead of a bug vs. windshield situation. Everyone looked pretty dead though: this was a rocker.

[gymbunnyamber]

[aktivtraining]

Weiterführendes Lauftraining - Woche 6 (von 8)

Trainingsplanung: 6. Woche (von 8)

Tempo / Intensität: etwa 7 min. pro km (plus/minus 30 Sekunden)

Profil: flach

———————————- Die Eckdaten (Trainingshäufigkeit etc…..) finden Sie hier (Blogbeitrag vom 19. Mai 2015):

https://aktivtraining.wordpress.com/2015/05/19/weiterfuhrendes-lauftraining-1-woche-von-8/

———— Diese Woche ist sind wieder Steigerungsläufe und extensive Läufe dabei.

Folgende…

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[strongfigure]

SFCW Thu. 4/15/14

5 Rounds for Time:

20 Weighted Step-Ups (10/leg, as heavy as possible, as high as possible)

30 Heavy Kettlebell Swings (Russian or American swings)

For these conditioning workouts, “As heavy as possible” means as heavy as you can WHILE keeping good form, WITHOUT stopping to rest. You should be able to do all 20 step-ups and all 30 swings without stopping. Of course you’re going to feel exhausted.…

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[robmorrisfr-blog]

It’s always good to know your body, play on its strengths and recognize its weaknesses. A bad knee can at times be a problem when it comes to finding a feasible exercise routine. To find suitable exercises for bad knees, it is first important to understand what strengthens and supports your knees.

Read more: http://www.fitnessrepublic.com/fitness/quad-strengthening-exercise-for-bad-kness.html