WOD 052912

27-21-15-9

Air Squats
Burpees
Hand Stands

Today's workout is targeting the entire body.  It's 4 sets of 3 different exercises.
Start with 27 reps of Air Squats, then 27 reps of Burpees, then 27 seconds of Hand Stands.  If you can't do a hand stand by yourself then do them against a wall.  Two options: 1) Just kick up into a handstand, hold it for a second and then fall out of it or 2) walk up into a handstand like the video shows and change from doing "repetitions" to holding that position for that many seconds (27 reps changes to holding 1 rep for 27 seconds).  Repeat the cycle at 21 reps, 15 reps and 9 reps.  Post your time!

Good luck and good form!
Mr. Stein

052612 WOD

WOD

15 Push-ups
25 abs
15 Air Squats
Run in place with high knees 30 Seconds

Running in place with high knees

20 Minutes
AMRAP (As many rounds as possible)
In other words, you are going to perform the circuit above (push-ups, abs, air squats and then run in place).  That's 1 round.  Then you are going to repeat the circuit again and again until your 20 minutes is up.

Post how many total rounds you get in 20 minutes.  For example:

7 Rounds of push-ups
7 Rounds of abs
6 Rounds + 12 Air squats
6 Rounds RIP (run in place)

That tells me that you were on the 7th round of air squats when your 20 minute time limit ended but were able to get 12 of the 15 necessary to count as a full round.

Good luck and good form!
Mr. Stein

052412 WOD

Run for 20 minutes.

Watch your form!

Post your time and describe the kind of terrain you ran on (sidewalk, street, woods, park, uphill, flat land, mountains, volcanoes, water, etc.).

If you can't run for a full 20 minutes then break it into time segments such as run for 1 minute and walk for 1 minute.  Your goal is to build up to 20 minutes in the next few weeks.  Pace yourself and focus on controlling your breathing.

Good luck and good form!
Mr. Stein

052312 WOD

I hope everyone is enjoying not having to go to school right now!  Even summer school isn't that bad as it's only a half day.  Let's get started!

7 Rotations for Time (RFT)

30 Air Squats
20 Abs (sit-ups, crunches, etc. Mix it up a each rotation.)
10 Push-Ups

You're going to do 30 Air Squats, then 20 Abs, then 10 Push-Ups.  Repeat that order a total of 7 times.

Keep track of your time!  I want you to share your time by posting a comment attached to today's post.

Watch the Air Squat video if your body doesn't feel right.  If it doesn't feel right then you're form is wrong.  This should have a natural feeling of muscle and joint use.

Good luck and good form!
Mr. Stein

Welcome!

Hello, my wonderful students!

This is more of a test post just to make see how well I like the setup for this page.

BUT, I am very excited to be doing this for you all this summer.  It's going to take dedication and hard work, not only on my part, but on yours' as well.  Stick to it throughout the summer.  We've worked hard to get to where we are, don't let a long break ruin what you have accomplished.

This is the link to the Crossfit Website for the days when you want more than what I give you.

These workouts are designed for you to do at your pace.  If you want the best results, then you should push yourself as much as possible and then even MORE than that. If you don't feel like...

...this...

...or this...

 ...after your workout, then ask yourself if you are really pushing hard enough.  Attitude is what it's all about.  You should be smiling after the exhaustion, just like...

...this.

100% dedicated,
Mr. Stein

P.S.  Need more motivation?  Check out this video.