Crossfit feb 15 - Rest day

Crossfit Feb 15 is REST Day. I think with 2 back to back monster workout you need rest.

Crossfit Feb 14

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster *
Pull-ups

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Scaled Version #1: For beginners
Lift weight which you can handle as this is heavy duty exercise.
Reps 15, 9 and 7

Reverse pull up or Ring rows or inverse row

Scaled Version #2:
75 pounds for 21 15 9 reps

Reverse pull up

Scaled Version #3:
50 pounds 21 15 9
Reverse pull up.

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Thruster video : http://media.crossfit.com/cf-video/Barbell_Thruster.wmv

Crossfit Feb 13

75 pound Power snatch, 75 reps for time

Scaled Version # 1
for Men: beginner
50 pounds as many rep you can do.

For women
35 pounds as many rep you can do.

Scaled Version # 2
For men,
75 pound 40 reps for time

For women
45 pounds 35 reps for time.

Scaled Version # 3
For men :
50 Pounds 50 reps for time

For women :
40 pounds 40 reps

For information at
http://www.drsquat.com/articles/powersnatches.html

Crossfit WOD Feb 12

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings(1 pood=16.38 kg)

Scaled Version #1:
10 minutes of
2 Reverse Pull up (Jump up to the Highest pull up and lower yourself down)
4 Handstand push up
8 12kg kettlebell swings

Scaled version #2 : Beginners
10 minutes of
1 Reverse Pull up
2 Decline Push up (feet on bench)
4 dumbell swing (find a weight which you can easily swing for 8-10 reps)

Scaled version #3 : beginners
4 rounds of
2 Reverse Pull up
4 Decline Push up (feet on bench)
8 dumbell swing (find a weight which you can easily swing for 8-10 reps)

Crossfit WOD : Today is Rest Day

Today is Rest day for workout of the day...

So There's no way I can create scaled rest day for you...

here is one advice for overall fitness... Always chose mobility or function over sitting on your rear.

Crossfit : Feb 10 Workout of the day

Today's WOD

Deadlift 1-1-1-1-1-1-1 reps

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Scaled Versions : You can Use any weight that you can lift comfortably.

For beginners, You have to check out these videos. Deadlift for Beginners
Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv][mov]
Deadlift Arm Position Lecture Clip...[mov][wmv]
Deadlift Intro Lecture Clip...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]

Crossfit Scaled For Beginner or Lesser Fit

Crossfit Scaled For Beginner or Lesser Fit

This blog will offer workout routines for people who want to start crossfit but are afraid of their monstrous workouts. We'll provide you with scaled versions and alternatives of daily Workout of the days by Crossfit so You can workout at your own pace and get massive results.

Today's Cross fit Workout

Run or Row 5K

Crossfit Scaled Version #1 :For beginners

Fast Walk 1 km (if you think you can walk more, then try going for another 1 km) But don't go for more than that if you had a lazy couch potato past

Crossfit Scaled Version #2 :For Intermediate

Run 1 Km, fast walk 1 Km and So on...

Crossfit Scaled Version #3:

Run 2 miles, Fast walk 1 Km and Run 2 miles.

As you can see, you'll get 3 scaled version of crossfit workouts daily. This way You can enjoy working out on daily basis and improve your performance.

Crossfit