burpees: the best fit tester

Squat down and balance on the balls of your feet. Watch that you don’t lean back. Put your hands on the floor shoulder-width apart and slightly in front of your feet in a crouch position. Place your weight on your hands and push your feet back behind you in a pushup position. Next, pop your legs back into a crouch, stand up and repeat. Tips: Make sure you fully extend your legs behind you. When you bring your knees in, look up so you don’t hit your head with your knees. For a more advanced move, jump up with your hands extended above your head instead of simply standing up.

Beginner: Should be able to do 10 in a row without pausing.
Intermediate: 10 to 20.
Advanced: More than 20.

Squat: The mother of all movements!

If the gym fairy came to you in a dream and told you that you were only allowed to perform one exercise for the rest of your life, which one would you choose? The squat, of course. It’s considered by experts to be the single best exercise for working the lower body: quadriceps, hamstrings, adductors, core stabilizer muscles and glutes.
The squat can be performed in so many different ways that you could choose a different variation each workout and only have to repeat it once a year. Michelle Sharp, an IFPA certified personal trainer and owner of Sharp/Physiques Fitness Studio in Houston, Texas, says that, although the squat incorporates all the muscles of the lower body, you can emphasize the glutes by following some simple guidelines.
“First, placing your feet far in front of your body isolates the glutes,” she says. “Second, always push through the heels of your feet; pushing through the toes shifts the load to your quads. Finally, put your mind where your muscle is. You will work the muscle harder if you concentrate on it.”

Push your limits

Push your limits!!!!

Last week I hit the gym pretty hard as usual and I tried to FORCE my body to grow, Force myself to get stronger. Rep by Rep and set by set I pushed until I could hardly walk or crawl out of the gym and when I was laying on my back looking trying to gather myself I realized....I was pure heaven:):) This is a taste of my heaven:

try this workout for as many rounds you can complete as possible in 10mins.

Sandbag clean x 5 reps
handstand push-ups x 5
pull-ups x 5



Heavy dumbbell swings x 10
ring push-ups x 10
body weight rows x 10

Fran

Another monster of a physical test provided by my family over at crossfit! This workout consist of Thrusters(which is a squat and a shoulder press mix) and my good friend the ole pull-up. This drill is to be done none stop for the best time. I tried this myself about 3 months ago and boy was I shaking in my boots all week long before taking it head on. My goal was to finish in under 10 mins. I actually surprised myself finishing in barely over 8 mins!!!!

This is the fashion in which you are to preform this drill:

21 thrusters/21 pull-ups

15 thrusters/15 pull-ups

9 thrusters/ 9 pull-ups

Trust me after this workout your going to be totally wiped out:):) Enjoy and tell us about your times.

Health is wealth

Cindy!!!!!

Cindy!!!!!

I've been a huge fan of the Crossfit world for about a year or so now and I've been doing the crossfite WOD(workout of the day) here and there between my underground and bartendaz training. They tend to name their workouts after hurricanes which as we know are always female names. With that being said I give you Cindy:):)

The workout consist of:

Deadlifting your body weight and a half.....which was 285 for me

Bench press your body weight.....around 190lbs for me

power clean 1/3 of your weight which was about 142lbs

this is all done in ladder fashion. 10,9,8,7,6,5,4,3,2,1 and it's all done for time!!!! I tell you what it took me about a hour to pull it off but once I was finished I felt like I really had climbed my own mountain you know. Trust me I was feeling this workout all week in my traps, lower back, hamstrings...even my forearms from holding that barbell that many reps. It's all about going through the fire the 1st time. I surely plan on tackling this one again in a month or so and I plan to cut my time down to at least 45 mins. You want a challenge??? give cindy a shot