9 deadlifts @ 115 pounds
12 push ups
15 box jumps @ 24"
For a full description, go here:
CrossFit Games Open 11.2
Notice their prescribed weight is 155 pounds.
Post results to comments or to the VKfit Facebook Page.
links
Thursday, March 31, 2011
03/31/2011 Workout
As many rounds as possible in 15 minutes of:
9 deadlifts @ 115 pounds
12 push ups
15 box jumps @ 24"
For a full description, go here:
CrossFit Games Open 11.2
Notice their prescribed weight is 155 pounds.
Post results to comments or to the VKfit Facebook Page.
9 deadlifts @ 115 pounds
12 push ups
15 box jumps @ 24"
For a full description, go here:
CrossFit Games Open 11.2
Notice their prescribed weight is 155 pounds.
Post results to comments or to the VKfit Facebook Page.
Wednesday, March 30, 2011
03/30/2011
Off-day/Make-up day
For Killer Abs, Try Some ... Push-Ups? - Nick Bromberg, The Post Game
Post thoughts to comments or to the VKfit Facebook Page.
For Killer Abs, Try Some ... Push-Ups? - Nick Bromberg, The Post Game
Post thoughts to comments or to the VKfit Facebook Page.
Tuesday, March 29, 2011
03/29/2011 VKfit Class Workout
As many rounds as possible in 15 minutes of:
50 foot overhead walking lunges w/ 1 chair
50 foot chair carry w/ 2, 3, or 4 chairs
Post results (number of rounds and number of chairs carried) to comments or to the VKfit Facebook Page.
50 foot overhead walking lunges w/ 1 chair
50 foot chair carry w/ 2, 3, or 4 chairs
Post results (number of rounds and number of chairs carried) to comments or to the VKfit Facebook Page.
Monday, March 28, 2011
03/28/2011 Workout
5 rounds (for each arm) of max loads of:
5 one arm snatches
Work up to your max load by round 4, then try a new max for round 5.
Post results to comments or to the VKfit Facebook Page.
5 one arm snatches
Work up to your max load by round 4, then try a new max for round 5.
Post results to comments or to the VKfit Facebook Page.
 |
| Courtesy of CrossFit South Brooklyn |
Sunday, March 27, 2011
03/27/2011
Off-day/Make-up day
Lose Your Fear of Lifting - Adam Campbell, Women's Health
Post thoughts to comments or to the VKfit Facebook Page.
Lose Your Fear of Lifting - Adam Campbell, Women's Health
Post thoughts to comments or to the VKfit Facebook Page.
Saturday, March 26, 2011
03/26/2011
Off-day/Make-up day
“Hey, That’s Exercise!” (Actually, It Might Not Be.) - FITNESS Magazine
Post thoughts to comments or to the VKfit Facebook Page.
“Hey, That’s Exercise!” (Actually, It Might Not Be.) - FITNESS Magazine
Post thoughts to comments or to the VKfit Facebook Page.
Friday, March 25, 2011
03/25/2011 Workout
3 rounds for time of:
10 1-arm floor press, left arm @ 30 pound dumbbell or kettlebell
10 1-arm floor press, right arm @ 30 pound DB or KB
10 1-arm row, left arm @ 30 pound DB or KB
10 1-arm row, right arm @ 30 pound DB or KB
10 clapping push ups
10 pull ups
10 squat snatches @ 45 pound barbell
Post results to comments or to the VKfit Facebook Page.
10 1-arm floor press, left arm @ 30 pound dumbbell or kettlebell
10 1-arm floor press, right arm @ 30 pound DB or KB
10 1-arm row, left arm @ 30 pound DB or KB
10 1-arm row, right arm @ 30 pound DB or KB
10 clapping push ups
10 pull ups
10 squat snatches @ 45 pound barbell
Post results to comments or to the VKfit Facebook Page.
 |
| 1-arm floor press courtesy of muscle123 |
Thursday, March 24, 2011
03/24/2011 Workout
Start the clock, and on the top of every minute do the following progression:
Squat clean
Split jerk with right leg in front
Squat clean
Split jerk with left leg in front
Use a load that is approximately 70% of bodyweight.
Rest as much as necessary. Your score is the last time you're able to do the progression prior to the next minute. If you get to 30 minutes, then increase the load accordingly next time.
Post results to comments or to the VKfit Facebook Page.
Squat clean
Split jerk with right leg in front
Squat clean
Split jerk with left leg in front
Use a load that is approximately 70% of bodyweight.
Rest as much as necessary. Your score is the last time you're able to do the progression prior to the next minute. If you get to 30 minutes, then increase the load accordingly next time.
Post results to comments or to the VKfit Facebook Page.
Wednesday, March 23, 2011
03/23/2011
Off-day/Make-up day
Training with a torn ACL - John Welbourn, talktomejohnnie.com
Post thoughts to comments or to the VKfit Facebook Page.
Training with a torn ACL - John Welbourn, talktomejohnnie.com
Post thoughts to comments or to the VKfit Facebook Page.
Tuesday, March 22, 2011
03/22/2011 VKfit Class Workout
1-leg "+" hops with medicine ball in the off-hand for time:
25 clockwise rotations with left leg
25 counterclockwise rotations with left leg
25 clockwise rotations with right leg
25 counterclockwise rotations with right leg
If you step down or out of sequence, then you must "hit the deck" and do 5 MB burpees.
For an explanation of "+" hops, refer to 09/07/2010 VKfit Class Workout.
Post results to comments or to the VKfit Facebook Page.
25 clockwise rotations with left leg
25 counterclockwise rotations with left leg
25 clockwise rotations with right leg
25 counterclockwise rotations with right leg
If you step down or out of sequence, then you must "hit the deck" and do 5 MB burpees.
For an explanation of "+" hops, refer to 09/07/2010 VKfit Class Workout.
Post results to comments or to the VKfit Facebook Page.
Monday, March 21, 2011
03/21/2011 Workout
5 rounds of max loads of:
5 squats
Work up to your max load by round 4, then try a new max for round 5.
Post results to comments or to the VKfit Facebook Page.
5 squats
Work up to your max load by round 4, then try a new max for round 5.
Post results to comments or to the VKfit Facebook Page.
Sunday, March 20, 2011
03/20/2011
Off-day/Make-up day
Importance of Exercise and Fast Food Facts - Palo Alto Medical Foundation
Post thoughts to comments.
Importance of Exercise and Fast Food Facts - Palo Alto Medical Foundation
Post thoughts to comments.
Saturday, March 19, 2011
03/19/2011
Off-day/Make-up day
Napping on Game Day Is Prevalent Among N.B.A. Players - Jonathan Abrams, New York Times
Post thoughts to comments or to the VKfit Facebook Page.
Napping on Game Day Is Prevalent Among N.B.A. Players - Jonathan Abrams, New York Times
Post thoughts to comments or to the VKfit Facebook Page.
 |
| Sam Manchester/The New York Times, Dan Neville/The New York Times |
Friday, March 18, 2011
03/18/2011 Workout
Three rounds, 21-15- and 9 reps, for time of:
Clean high pulls @ 95 pounds
Ring dips
If you can't do ring dips, or don't have access to rings, then do bar dips at an exchange rate of 3 bar dips per 1 ring dip.
Post results to comments.
Clean high pulls @ 95 pounds
Ring dips
If you can't do ring dips, or don't have access to rings, then do bar dips at an exchange rate of 3 bar dips per 1 ring dip.
Post results to comments.
 |
| Clean high pull |
Thursday, March 17, 2011
03/17/2011 Workout
Three rounds, 21-15- and 9 reps, for time of:
Front squats @ 65 pounds
Push presses @ 65 pounds
Pull ups
Post results to comments.
“Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.” -- Thomas Jefferson
Front squats @ 65 pounds
Push presses @ 65 pounds
Pull ups
Post results to comments.
 |
| The rack position when doing front squats and push presses. |
“Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.” -- Thomas Jefferson
Wednesday, March 16, 2011
03/16/2011
Off-day/Make-up day
10 tips for better sleep - Mayo Clinic
Post thoughts to comments or to the VKfit Facebook Page.
10 tips for better sleep - Mayo Clinic
Post thoughts to comments or to the VKfit Facebook Page.
Tuesday, March 15, 2011
03/15/2011 VKfit Class Workout
3 rounds for time of:
10 push ups with right hand on the medicine ball
10 MB trunk twist extensions to the right
10 (5 x 2) step ups with MB in right arm
10 push ups with left hand on the medicine ball
10 MB trunk twist extensions to the left
10 (5 x 2) step ups with MB in left arm
Post results to comments.
10 push ups with right hand on the medicine ball
10 MB trunk twist extensions to the right
10 (5 x 2) step ups with MB in right arm
10 push ups with left hand on the medicine ball
10 MB trunk twist extensions to the left
10 (5 x 2) step ups with MB in left arm
Post results to comments.
Monday, March 14, 2011
03/14/2011 Workout
For time:
10 sumo deadlifts
10 deadlifts
10 floor presses
8 sumo deadlifts
8 deadlifts
8 floor presses
6 sumo deadlifts
6 deadlifts
6 floor presses
4 sumo deadlifts
4 deadlifts
4 floor presses
2 sumo deadlifts
2 deadlifts
2 floor presses
Use a load that is approximately bodyweight.
Post results to comments.
10 sumo deadlifts
10 deadlifts
10 floor presses
8 sumo deadlifts
8 deadlifts
8 floor presses
6 sumo deadlifts
6 deadlifts
6 floor presses
4 sumo deadlifts
4 deadlifts
4 floor presses
2 sumo deadlifts
2 deadlifts
2 floor presses
Use a load that is approximately bodyweight.
Post results to comments.
Sunday, March 13, 2011
03/13/2011
Off-day/Make-up day
Can Exercise Keep You Young? - Gretchen Reynolds, New York Times
Post thoughts to comments or to the VKfit Facebook Page.
Can Exercise Keep You Young? - Gretchen Reynolds, New York Times
Post thoughts to comments or to the VKfit Facebook Page.
 |
| Getty Images via New York Times |
Saturday, March 12, 2011
03/12/2011
Off-day/Make-up day
The acute effect of different warm-up protocols on anaerobic performance in elite youth soccer players - Needham RA, Morse CI, Degens H.; Exercise and Sport Science Department, Manchester Metropolitan University, Alsager, Manchester, United Kingdom
Check out our Facebook VKfit warm up video.
Post thoughts to comments or to the VKfit Facebook Page.
The acute effect of different warm-up protocols on anaerobic performance in elite youth soccer players - Needham RA, Morse CI, Degens H.; Exercise and Sport Science Department, Manchester Metropolitan University, Alsager, Manchester, United Kingdom
Check out our Facebook VKfit warm up video.
Post thoughts to comments or to the VKfit Facebook Page.
Friday, March 11, 2011
03/11/2011 Workout
As many rounds as possible in 10 minutes of:
1 rope climb
5 handstand push-ups
10 1-leg squats (5 each leg alternating)
Compare to 09/27/2010 Workout.
Post results to comments or to the VKfit Facebook Page.
1 rope climb
5 handstand push-ups
10 1-leg squats (5 each leg alternating)
Compare to 09/27/2010 Workout.
Post results to comments or to the VKfit Facebook Page.
Thursday, March 10, 2011
03/10/2011 Workout
As many rounds as possible in 10 minutes of:
5 thrusters
7 hang power cleans
9 sumo-deadlift high-pulls
Use a load that is approximately 50% of bodyweight.
Post results to comments or to the VKfit Facebook Page.
5 thrusters
7 hang power cleans
9 sumo-deadlift high-pulls
Use a load that is approximately 50% of bodyweight.
Post results to comments or to the VKfit Facebook Page.
Wednesday, March 9, 2011
03/09/2011
Off-day/Make-up day
Are Carbs More Addictive Than Cocaine? - Paul John Scott, Details Magazine
Post thoughts to comments.
Are Carbs More Addictive Than Cocaine? - Paul John Scott, Details Magazine
Post thoughts to comments.
 |
| Photograph by Zachary Zavislak |
Tuesday, March 8, 2011
Monday, March 7, 2011
03/07/2011 Workout
3 rounds for time of:
5 front squats
5 back squats
Use a load that is 70% of your bodyweight.
Weight must be lifted from the ground at the beginning of each round, e.g. cleaned from ground to rack position for front squats, then put overhead for back squats and then overhead and back to ground to begin next round.
Post results to comments.
5 front squats
5 back squats
Use a load that is 70% of your bodyweight.
Weight must be lifted from the ground at the beginning of each round, e.g. cleaned from ground to rack position for front squats, then put overhead for back squats and then overhead and back to ground to begin next round.
Post results to comments.
Sunday, March 6, 2011
03/06/2011
Off-day/Make-up day
Rheumatoid Arthritis Is Propelled by Diet - Denis Van Loan D.D.S., WEGO Health
Post thoughts to comments.
Rheumatoid Arthritis Is Propelled by Diet - Denis Van Loan D.D.S., WEGO Health
Post thoughts to comments.
 |
| Courtesy of Wikipedia |
Saturday, March 5, 2011
03/05/2011
Off-day/Make-up day
Does a spoonful of sugar help the flu take hold? - Kim Painter, USA Today
Post thoughts to comments.
Does a spoonful of sugar help the flu take hold? - Kim Painter, USA Today
Post thoughts to comments.
Friday, March 4, 2011
03/04/2011 Workout
As many rounds as possible in 10 minutes of:
3 reverse grip, chest to bar pull ups
5 push presses @ 65 pounds
7 hanging knees to elbows
Post results to comments.
3 reverse grip, chest to bar pull ups
5 push presses @ 65 pounds
7 hanging knees to elbows
Post results to comments.
 |
| Hanging knees to elbows, courtesy of Trinity CrossFit |
Thursday, March 3, 2011
03/03/2011 Workout
5 rounds (for each arm) of max loads of:
5 one arm sumo-deadlift high-pulls
5 one arm thrusters
Work up to your max load by round 4, then try a new max for round 5.
Post results to comments.
5 one arm sumo-deadlift high-pulls
5 one arm thrusters
Work up to your max load by round 4, then try a new max for round 5.
Post results to comments.
Wednesday, March 2, 2011
03/02/2011
Off-day/Make-up day
4 Things Women Should Be Doing in Their Fitness Training—But Aren’t - Chelsea Bush, U.S. News and World Report
Post thoughts to comments.
4 Things Women Should Be Doing in Their Fitness Training—But Aren’t - Chelsea Bush, U.S. News and World Report
Post thoughts to comments.
Tuesday, March 1, 2011
03/01/2011 VKfit Class Workout
Special buddy workout
5 rounds for time of:
25 feet of squat kicks on heavy bag
25 feet of squat inward elbows on heavy bag
On the top of each minute:
5 push leg lifts
3 buddy pulls
1 burpee
1st partner must complete all 5 rounds before 2nd partner can go.
Post results to comments.
5 rounds for time of:
25 feet of squat kicks on heavy bag
25 feet of squat inward elbows on heavy bag
On the top of each minute:
5 push leg lifts
3 buddy pulls
1 burpee
1st partner must complete all 5 rounds before 2nd partner can go.
Post results to comments.
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