Chipper workout
Friday, August 31, 2007
Tonight we did another chipper workout.
run 400 meters
20 med ball cleans
100 jump rope
20 ring rows
500 meter row
20 ball slams
100 jump rope
20 push ups
warming up with some med ball passes
Wednesday Lunchtime workout
Wednesday, August 29, 2007
Today we did a chipper workout during our 12:00 class. A chipper consists of many different exercises done in a circuit for one set only.
15 jumping dips/ring dips
15 box jumps
15 push-ups
15 lunges
15 kettlebell swings
15 sit-ups
15 wall ball
15 reps for beginners, 25 reps for advanced
Good Deadlift vs Bad Deadlift
Tuesday, August 28, 2007
The top picture is an example of what a good deadlift looks like and the bottom picture is an example of what a bad deadlift looks like. Notice how her back is rounded in the bottom picture and she is looking down. Rounding the back and loosing the lumbar curve is a common fault. Here are some tips to help a person avoid these common mistakes and develop a good deadlift:
Look straight ahead
Keep the back arched
Dig your heels into the ground
Scapula rest over the bar on set up
Make the bar have contact with your skin throughout the whole lift
Update
Tuesday, August 28, 2007
It's been 6 weeks since Tina started training with Nichole. She's made huge performance gains in all her workouts and has so far lost 10 pounds.
CF Seattle Grand Opening
Sunday, August 26, 2007
The folks over at CF Seattle had their grand opening today. I headed over there and listened to a great lecture by the owner, Dave Werner, and hung around to see some great people do the Crossfit Total. Thanks again to Nancy and Dave for being so hospitable!