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Bullpen
  1. Tiny sprata CrossFitLeonidas
    25 Apr 2017 - Workout
    Workout:

    Strength / Skill:
    3min max effort Situps

    WOD:
    EMOM 9

    3 SDLHP
    3 Lunges

    115/85#

    wod
  2. Tiny cfhc CrossfitHillcrest
    25 Apr 2017 - Workout
    Body Parts: Legs, cardio
    Length: 60 minutes
    Equipment: Barbell, Erg
    Workout:

    Strength: 1 hang power clean+1 front squat. Build to a heavy set for the day.

    WOD:

    3 rounds of:

    Row 500 meters
    Rest 2:00

    Score is slowest 500 meter row.

  3. Tiny mf MensFitness
    The 3-move circuit for total-body strength - Workout
    Body Parts: Arms
    Length: 35 minutes
    Equipment: Dumbbells
    Workout:

    The 3-move circuit for bigger arms (do 5-10 rounds)

    1. DUMBBELL CURL AND PRESS
    Reps: 10 Rest: 0 sec. How to:
    Alternate: Lift with one arm first, then the other.
    2. DUMBBELL FRONT SQUAT
    Reps: 10 Rest: 0 sec.
    3. RENEGADE ROW

    arms, mf
  4. Tiny gurney gurneyHalleck
    Berry-Nutty Breakfast Oat Bars Recipe - Meal
    Calories: 164 kcal
    Macronutrients:
    Protein: 5 g
    Fat: 4 g
    Carbs: 27 g
    Ingredients:

    160g (2 cups) Quick Oats
    113g Oat Flour (You can also use Brown Rice Flour – I prefer Bob Red Mill’s Brand)
    1.5 tsp Cinnamon
    ¼ tsp Sea Salt
    1 tsp Baking Powder (Preferably Gluten & Aluminum Free/Low Sodium)
    1.5 cup Blue Diamond Unsweetened Almond Coconut Milk (Silk Almond Milk can be used as well)
    126g (1/2 cup) Unsweetened Natural Applesauce
    50g Egg White or 1 Whole Egg (50g is equivalent to 1 Large Whole Egg)
    3tbs 100% Pure Maple Syrup
    1 tsp Vanilla (I use Simply Organic Vanilla)
    Add-in: 28g Almond (Chopped)
    Add-in: 28g Pumpkin Seeds
    Add-in: 80g (1/2 cup) Dried Fruit (I used Cranberries & Blueberries in this batch)


    Recipe:

    Tips/Suggestions
    You can use up to ¾ cup of your favorite dried fruit and ¾ cup nuts of choice. This batch of bars were cut into 12 squares, you can cut smaller or larger squares as you desire.

    Instructions

    - Preheat oven to 375 degrees. Prepare baking dish with cooking spray and set aside.
    - Combine all dry Ingredients, set aside.
    - Combine all wet Ingredients. Add wet mixture to dry Ingredients and combine.
    - Gently fold in dried fruit and nuts.
    - Place in oven and bake for 30 minutes.
    - Remove from oven, allow to cool and plate as you desire.

    Enjoy! This recipe makes 12 bars.

  5. Tiny us navy 110613 n kb052 101 NavyFitness
    The Office Workout - Workout
    Length: 35 minutes
    Equipment: Dumbbell, bench
    Workout:

    Before stretching - walk around the office for about 3-5 minutes. Get some water, go to the bathroom...

    Five Key Stretches
    (do stretches for 15-30 seconds)

    1) Neck Stretches - Slowly tilt your head toward your shoulder and hold for ten seconds each side. Keep this one slow and easy, the neck is very easy to injure.

    2) Arm Shoulders - Pull your arm across your chest, hook your other arm around it to pull the tension out of your upperback and rear shoulders.

    3) Back / Legs - Lean forward at the waist either from the standing position or sitting and bring your chest toward your thighs. Slowly try to straighten your legs - stretching your hamstrings.

    4) Thigh Stretch - Sit on left edge of your chair or stand. Grab your left ankle and pull it upward toward your buttocks. Switch sides.

    5) Calves Stretch - Stand and lean into your desk with your heels on the floor. Bend your knees slightly to stretch your achilles tendons.

    Five Key Exercises

    1) Legs - Squats - Stand in front of your chair and repeat sitting down and standing up 10 times three times a day.

    2) Shoulder Shrugs - Just pull your shoulders as high as you can and roll them forward ten times and backward ten times throughout the day.

    3) Dumbbell Curls - While on the phone, you can grab a dumbbell and do bicep curls for 20 repetitions three times a day. Straighten your arms by your side and bring your hand (dumbbell) to your shoulder. Keep your palms up. Do one at a time if on the phone.

    4) Bench Dips - Using your chair or sturdy table, place your hands on the edge of the object and bend your arms to slowly lower yourself about six inches lower than the seat. Raise yourself by straightening your arms. Repeat this three times a day for 10 repetitions.

    5) Assisted Push-up - In the office, lean up against your desk and push yourself away from the desk while in a leaning position. Repeat this three times a day for 10 repetitions.

    Sometimes the office life can wear you down physically. Revive yourself occasionally with a few stretches and basic exercises. Don't let Office Duty make you pay for larger uniforms or new work clothes (unless they are smaller ones!).

    Post office workout image ts600
  6. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 2 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - burgener warm up
    - skill transfer exercises
    - high hang clean+ front squat +push -
    press: 1+3+2 x 5 sets.
    - clean tempo pause pulls: 3 sets x 2 sec pause at each position. come back down and pause 2 sec at each position. going up and down is the complete exercise for 1 rep. do 3 sets.
    - front squat: 3, 3, 3, 3, 3
    - good mornings light: to a 45 degree angle…3 reps x 5 sets.
    - sit ups with weight behind head…..50 reps.

  7. Tiny img 2 ArnoldFitness
    Wk7 Tue - Workout
    Body Parts: Shoulders, Biceps, Triceps, Forearms, Abs
    Workout:

    10 Sets of 4 Reps
    - MILITARY PRESS

    5 Sets of 8 Reps
    - SUPERSET: ARNOLD PRESS W/ LATERAL
    RAISES

    5 Sets of 6 Reps
    - SUPERSET: HEAVY UPRIGHT ROWS W/
    BENT-OVER REAR DELT FLYES

    5 Sets of 8 Reps and 3 sets of 5 reps
    - BARBELL CURLS

    5 Sets of 6 reps
    - SUPERSET: CONCENTRATION CURLS W/
    SEATED TWO-ARM DUMBBELL CURLS

    8 sets of 8 reps
    - CLOSE GRIP BENCH

    5 sets of 15 reps
    - SUPERSET: BARBELL SKULL CRUSHERS
    W/BODYWEIGHT SKULL-CRUSHERS

    5 Sets of 25 Reps
    - DECLINE 3/4 SIT-UPS

  8. Tiny na sv29i 400x400 InvictusFitness
    25 Apr 2017 - Workout
    Body Parts: Shoulders
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Push Press:
    *Set 1 – 5 reps
    *Set 2 – 3 reps
    *Sets 3-6 – 1 rep
    Rest 2-3 minutes between sets

    B.
    Three rounds for time of:
    10 Strict Handstand Push-Ups
    20 Pull-Ups
    400 Meter Run

  9. Tiny rocky 800px PhillyTraining
    Tuesday - Pull - Workout
    Body Parts: Back, Traps & Biceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Deadlift
    Weighted Chin-ups

    4 x 8-12:
    Standing One Arm Cable Row
    Cable Upright Row
    Zottman Curl

    Rope Pull Up
    Barbell Wide Grip Row
    Barbell Preacher Curl

    5 x 20:
    Lying Bench Leg Raise
    Scullers

  10. User clipart RockyCheng
    25 Apr 2017 - Workout
    Body Parts: Legs, Abs
    Length: 15 minutes
    Equipment: GHD, Assault Bike
    Workout:

    10 Rounds:

    10 Cal Bike
    10 GHD situps

    abs
  11. Tiny profile Scipio
    Hatch 3-1 - Workout
    Body Parts: Legs
    Equipment: Barbell
    Workout:

    back sqt
    1*8 65%
    1*8 70%
    1*6 80%
    1*6 85%
    front sqt
    1*5 60%
    1*5 70%
    1*5 75%
    1*5 80%

  12. Tiny sprata CrossFitLeonidas
    24 Apr 2017 - Workout
    Workout:

    Strength / Skill:
    6 x 250m row

    WOD:
    AMRAP19

    30 HangSnatch
    15 BackSquat

    115/85#

    wod
  13. Tiny mikeburgener CrossfitWeightlifting
    New Cycle TODAY - Workout
    Equipment: Barbell
    Workout:

    NEW CYCLE BEGINS TODAY. THIS WEEK I AM NOT PUTTING ANY %% ON THE WEIGHTS. USE YOUR BODY TO TELL YOU WHAT YOU SHOULD LIFT!! ANY QUESTIONS: MIKEBURGENER@MAC.COM OR TEXT ME AT: 760-5351835

    - high hang snatch+snatch balance no dip+ohs: 1+1+3 x 5 sets. the high hang is straight up and down. no power snatch!!
    - snatch tempo pulls: 3 sets x 2 reps….10 sec up, 10 sec down. hit all 6 positions.
    - sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
    - back extensions: parallel to ground. use weight and pause 2 sec at the top. 2 sets x 5 reps
    - box jumps x 15 at 21″+ height.
    - sit ups x 50.
    fyi:

    The six positions are:
    1-1″ off floor
    2-1″ below knee
    3-1″ above knee
    4-mid thigh. Aka hang
    5-the scoop. I call this the down position.
    6-can be 3 different names….a. High hang if I am standing only. B. FINISH if I am exploding to a finish position from number 5. C. Can actually be a snatch from 5 position or a clean from 5. Depending on what we are working on.
    We can also do tempo pause pulls where we would pause for a 1-2 second count at each position.
    When doing both style of pulls (tempo no pause and tempo with pause) you go up hitting all positions and come down to Floor hitting all positions.

  14. Tiny rocky 800px PhillyTraining
    Monday - Push - Workout
    Body Parts: Chest, Shoulders & Triceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Flat Barbell Bench Press
    Seated Dumbbell Overhead Press

    4 x 8-12:
    Reverse Dumbbell Bench Press
    Dumbbell Reverse Fly On Incline Bench
    Seated French Press

    Cable Crossovers (bent over)
    Alternate Bent Over Dumbbell Reverse Fly
    Close Grip Dumbbell Press

    5 x 20:
    Russian Twist
    Abdominal Air Bike

  15. Tiny army physical fitness program image ts600 BigBarryFitnessCo
    24 Apr 2017 - Workout
    Body Parts: Abs, Legs
    Equipment: Kettlebell, erg
    Workout:

    As many rounds as possible in 6 minutes of:

    5 Push-ups
    10 KBS
    15 Goblet squats

    Rest 2:00 THEN

    As many rounds as possible in 6 minutes of:

    5 Box jumps
    10 KBS
    15 Sit-ups

    Rest 2:00 THEN

    Three rounds for time of:

    Row 300m
    :45s Plank

    COOL DOWN: Roll calves, couch stretch.