As many rounds as possible in 15 minutes of:
1 floor to overhead @ 95 pounds
5 pull ups
10 overhead lunges @ 45 pounds
Post results to comments.
 |
| A good warm up for the overhead lunge |
links
Friday, December 31, 2010
12/31/2010 Workout
New Year's Eve!
As many rounds as possible in 15 minutes of:
1 floor to overhead @ 95 pounds
5 pull ups
10 overhead lunges @ 45 pounds
Post results to comments.
As many rounds as possible in 15 minutes of:
1 floor to overhead @ 95 pounds
5 pull ups
10 overhead lunges @ 45 pounds
Post results to comments.
Thursday, December 30, 2010
12/30/2010 Workout
For time:
21, 15, 9 reps of:
Hang power clean @ 95 pounds
Burpees
Hang power cleans start with the weight at the natural "hanging" position when standing upright (approximately mid-thigh level, at the top of the deadlift). Weight is then jumped and powered up to the rack position. A good example can be found here.
Post results to comments.
21, 15, 9 reps of:
Hang power clean @ 95 pounds
Burpees
Hang power cleans start with the weight at the natural "hanging" position when standing upright (approximately mid-thigh level, at the top of the deadlift). Weight is then jumped and powered up to the rack position. A good example can be found here.
Post results to comments.
 |
| Yay, burpees! |
Wednesday, December 29, 2010
12/29/2010
Off-day/Make-up day
The Benefits of Group Exercise: Get Fit With Friends - Anne L. Fritz, EverydayHealth.com
Post thoughts to comments.
The Benefits of Group Exercise: Get Fit With Friends - Anne L. Fritz, EverydayHealth.com
Post thoughts to comments.
Tuesday, December 28, 2010
12/28/2010 Workout
Reminder: No class today
For time. 21, 15, 9 reps of:
Thrusters @ 65 pounds
Pull ups
Substitute load for thrusters as necessary.
This workout is about high intensity. Ideally, this should be a 3-5 minute sprint with minimal breaks.
Post results to comments.
For time. 21, 15, 9 reps of:
Thrusters @ 65 pounds
Pull ups
Substitute load for thrusters as necessary.
This workout is about high intensity. Ideally, this should be a 3-5 minute sprint with minimal breaks.
Post results to comments.
 |
| Thruster: Front squat that extends to an overhead press (courtesy of CrossFit Dublin) |
Monday, December 27, 2010
12/27/2010 Workout
Reminder: No class tomorrow
For time. 21, 15, 9 reps of:
Elevated foot pike push-ups
Sumo-deadlift high-pulls @ 95 pounds
Substitute handstand push ups and load for sumo-deadlift high-pulls as necessary.
Post results (and any workout alterations) to comments.
For time. 21, 15, 9 reps of:
Elevated foot pike push-ups
Sumo-deadlift high-pulls @ 95 pounds
Substitute handstand push ups and load for sumo-deadlift high-pulls as necessary.
Post results (and any workout alterations) to comments.
 |
| Elevated foot pike push-ups, courtesy of Westlake CrossFit |
Sunday, December 26, 2010
12/26/2010
Off-day/Make-up day
Why The Day After Christmas is a Health Hazard - Lisa Gayagay, Bukisa
Post thoughts to comments.
Why The Day After Christmas is a Health Hazard - Lisa Gayagay, Bukisa
Post thoughts to comments.
Saturday, December 25, 2010
12/25/2010
MERRY CHRISTMAS!
Off-day/Make-up day
Merry Christmas to you from me and my family!
Top Holiday Diet Tips - Wendy C. Fries, WebMD
Post thoughts to comments.
"For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counselor, The mighty God, The everlasting Father, The Prince of Peace." - Isaiah 9:6
Off-day/Make-up day
Merry Christmas to you from me and my family!
Top Holiday Diet Tips - Wendy C. Fries, WebMD
Post thoughts to comments.
"For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counselor, The mighty God, The everlasting Father, The Prince of Peace." - Isaiah 9:6
Friday, December 24, 2010
12/24/2010 Workout
Max reps of
Push ups in 1 minute
Air squats in 2 minutes
Plank knees to elbows in 3 minutes
Post results to comments.
Push ups in 1 minute
Air squats in 2 minutes
Plank knees to elbows in 3 minutes
Post results to comments.
Thursday, December 23, 2010
12/23/2010 Workout
For time:
50, 30, and 10 rep rounds of
Box jumps
Sit ups
Post results to comments.
50, 30, and 10 rep rounds of
Box jumps
Sit ups
Post results to comments.
Wednesday, December 22, 2010
12/22/2010
Off-day/Make-up day
Health: Why I Still Take My Daily Fish Oil - Dr. Andrew Weil, Time Magazine
Post thoughts to comments.
Health: Why I Still Take My Daily Fish Oil - Dr. Andrew Weil, Time Magazine
Post thoughts to comments.
Tuesday, December 21, 2010
12/21/2010 Workout
Reminder: No class today
Five rounds for time of:
15 Pull ups
15 Burpees
Post results to comments.
Five rounds for time of:
15 Pull ups
15 Burpees
Post results to comments.
 |
| Yay, burpees! |
Monday, December 20, 2010
12/20/2010 Workout
Reminder: No class tomorrow
As many rounds as possible in 10 minutes of:
23 Overhead squats w/ weighted bar
13 Medicine ball squat cleans
3 Medicine ball push ups
Post results to comments.
As many rounds as possible in 10 minutes of:
23 Overhead squats w/ weighted bar
13 Medicine ball squat cleans
3 Medicine ball push ups
Post results to comments.
 |
| Medicine ball push up |
Sunday, December 19, 2010
12/19/2010
Off-day/Make-up day
Diet, exercise, rest, flu shots can help boost the immune system - Carolyn Butler, Washington Post
Post thoughts to comments.
Still need a last-minute Christmas gift? Gift certificates for VKfit and Victory Karate are still available:
How is karate like Christmas? It's always better to give than to receive! So give someone the gift that keeps on giving with a Victory Karate/VKfit Gift Certificate.
Diet, exercise, rest, flu shots can help boost the immune system - Carolyn Butler, Washington Post
Post thoughts to comments.
 |
| (Sandy Haight For The Washington Post) |
Still need a last-minute Christmas gift? Gift certificates for VKfit and Victory Karate are still available:
How is karate like Christmas? It's always better to give than to receive! So give someone the gift that keeps on giving with a Victory Karate/VKfit Gift Certificate.
Saturday, December 18, 2010
12/18/2010
Off-day/Make-up day
THE 10 GENERAL PHYSICAL SKILLS
There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
THE 10 GENERAL PHYSICAL SKILLS
There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
- Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
- Stamina – The ability of body systems to process, deliver, store, and utilize energy.
- Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
- Flexibility – the ability to maximize the range of motion at a given joint.
- Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
- Speed – The ability to minimize the time cycle of a repeated movement.
- Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
- Agility – The ability to minimize transition time from one movement pattern to another.
- Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
- Accuracy – The ability to control movement in a given direction or at a given intensity.
Friday, December 17, 2010
12/17/2010 Workout
For time:
Run 400m
Run 200m backward
Run 400m
Run 200m backward
Post results to comments.
Run 400m
Run 200m backward
Run 400m
Run 200m backward
Post results to comments.
 |
| 400m = 1 lap around the track |
Thursday, December 16, 2010
12/16/2010 Workout
Skills workout
For 10 minutes, practice a skill exercise. Examples:
Post results to comments.
Compare to 10/25/2010.
For 10 minutes, practice a skill exercise. Examples:
- Kipping pull ups
- L-pull ups
- L-sit
- 1 leg pistol squats
- Overhead squats
- Handstands/Handstand push ups
- Dips
- Muscle ups
Post results to comments.
Compare to 10/25/2010.
Wednesday, December 15, 2010
12/15/2010
Off-day/Make-up day
Tips on Improving Health During Christmas and the Holidays - Joshua Huffman, Associated Content
Post thoughts to comments.
Tips on Improving Health During Christmas and the Holidays - Joshua Huffman, Associated Content
Post thoughts to comments.
Tuesday, December 14, 2010
Monday, December 13, 2010
12/13/2010 Workout
5 rounds for time of:
10 yard forwards bear crawl
10 yard backwards bear crawl
10 yard forwards crab walk
10 yard backwards crab walk
Place a cone at 5 yards. Bear crawl or crab walk from the starting line to the cone, then change directions and bear crawl or crab walk back to the starting line. Going to the cone and back is equal to 1 round.
Post results to comments.
10 yard forwards bear crawl
10 yard backwards bear crawl
10 yard forwards crab walk
10 yard backwards crab walk
Place a cone at 5 yards. Bear crawl or crab walk from the starting line to the cone, then change directions and bear crawl or crab walk back to the starting line. Going to the cone and back is equal to 1 round.
Post results to comments.
Sunday, December 12, 2010
Saturday, December 11, 2010
12/11/2010
Off-day/Make-up day
Fitness programs: 7 tips for staying motivated - Mayo Clinic
Post thoughts to comments.
Fitness programs: 7 tips for staying motivated - Mayo Clinic
Post thoughts to comments.
 |
| What motivates you? |
Friday, December 10, 2010
12/10/2010 Workout
As many rounds as possible in 15 minutes of:
3 handstand push ups
9 full body crunches (knees to elbows)
20 yard shuttle run with 15 pound medicine ball
If you're unable to do handstand push ups, do 5 second handstand holds.
For shuttle run, place a cone at 10 yards. Grab the medicine ball and sprint out from the starting line to cone, change direction and sprint back to the starting line. No medicine ball? Check out possible alternatives. For this workout, it must be an object you must hold with your arms.
Post results to comments.
3 handstand push ups
9 full body crunches (knees to elbows)
20 yard shuttle run with 15 pound medicine ball
If you're unable to do handstand push ups, do 5 second handstand holds.
For shuttle run, place a cone at 10 yards. Grab the medicine ball and sprint out from the starting line to cone, change direction and sprint back to the starting line. No medicine ball? Check out possible alternatives. For this workout, it must be an object you must hold with your arms.
Post results to comments.
 |
| Karate class running with cinder blocks. Photo courtesy of Jodie Wagne, Palm Beach Post. |
Thursday, December 9, 2010
12/09/2010 Workout
3 rounds of max reps of:
There is no time element with this workout; this is purely volume. Record reps for each round of each exercise:
- Pull ups
- Push ups
- Squats
- Pull ups: Full extension to chin over the bar.
- Push ups: Full extension to chest just touching the ground (no other part of the body other than the hands, feet, and chest can touch the ground).
- Squats: Full extension to knee in line with the hips (or top of the thigh parallel to the ground).
There is no time element with this workout; this is purely volume. Record reps for each round of each exercise:
Round 1: Pull up reps, Push up reps, Squat repsPost results to comments.
ex: Round 1: 7, 18, 53
Wednesday, December 8, 2010
12/08/2010
Off-day/Make-up day
Omega-3s in seafood may prevent age-related macular degeneration - Shari Roan, Los Angeles Times
Post thoughts to comments.
Omega-3s in seafood may prevent age-related macular degeneration - Shari Roan, Los Angeles Times
Post thoughts to comments.
Tuesday, December 7, 2010
12/07/2010 VKfit Class Workout
As many rounds as possible in 10 minutes of the following:
16 plank knees to elbows
12 stage jumps
8 medicine ball swings
4 chair dips
Post results to comments.
16 plank knees to elbows
12 stage jumps
8 medicine ball swings
4 chair dips
Post results to comments.
 |
| If you're unable to do chair dips with feet off of the ground, you can sub with L chair dips. |
Monday, December 6, 2010
12/06/2010 Workout
For time:
3 rounds of:
100 jumping jacks
100 Spiderman crawls (right side + left side = 1 rep)
Post time to comments.
Compare to 09/14/2010
3 rounds of:
100 jumping jacks
100 Spiderman crawls (right side + left side = 1 rep)
Post time to comments.
Compare to 09/14/2010
Sunday, December 5, 2010
12/05/2010
Off-day/Make-up day
Exercise: 7 benefits of regular physical activity - Mayo Clinic
Post thoughts to comments.
Exercise: 7 benefits of regular physical activity - Mayo Clinic
Post thoughts to comments.
Saturday, December 4, 2010
12/04/2010
Off-day/Make-up day
More evidence carbs fuel cancer - Linda Duffy, examiner.com
Post thoughts to comments
More evidence carbs fuel cancer - Linda Duffy, examiner.com
Post thoughts to comments
Friday, December 3, 2010
12/03/2010 Workout
For time:
50 overhead squats w/ weighted bar
50 sumo deadlift high pulls w/ 12 pound medicine ball
40 overhead squats
40 sumo deadlift high pulls
30 overhead squats
30 sumo deadlift high pulls
Post results to comments.
50 overhead squats w/ weighted bar
50 sumo deadlift high pulls w/ 12 pound medicine ball
40 overhead squats
40 sumo deadlift high pulls
30 overhead squats
30 sumo deadlift high pulls
Post results to comments.
Thursday, December 2, 2010
12/02/2010 Workout
For time:
40 wall balls (12 pound medicine ball w/ target @ 10 feet)
20 pull ups
30 wall balls
15 pull ups
20 wall balls
10 pull ups
Post results to comments.
40 wall balls (12 pound medicine ball w/ target @ 10 feet)
20 pull ups
30 wall balls
15 pull ups
20 wall balls
10 pull ups
Post results to comments.
 |
| Wall ball: Utilizes the front squat and extends through the thruster. |
Wednesday, December 1, 2010
12/01/2010
Off-day/Make-up day
Note that there is a new reference pages to the left:
VKfit Reference Posts
This page has links to blog posts that are worth referencing for your workouts and nutrition. It will be to your benefit to make sure you have read these posts. Others will be added as we go along.
Post thoughts to comments.
Note that there is a new reference pages to the left:
VKfit Reference Posts
This page has links to blog posts that are worth referencing for your workouts and nutrition. It will be to your benefit to make sure you have read these posts. Others will be added as we go along.
Post thoughts to comments.
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