John, Tupac and Kieth enjoying a long day in the Canyon
Build yourself some parallettes like these:
Go here for instructions on how to put together this simpleDIY project. It is very inexpensive as well!
Why do you need these you ask? Well, parallettes are a great training tool for core and upper body strength. L-sits, push ups, tuck planche, hand stands, hand stand push ups to name just a few of the basic exercises you can train on parallettes. Furthermore, you can take them with you where ever you go. check out the American gymnast site for detail description of these great exerciseshttp://www.amgym.com/home/index.cfm
This shirt has an athletic cut and a light, nonrestrictive, feel. Guaranteed to add at least 10lbs to your Dead Lift PR and take 2min off your 5K. Only $20
Thanks for supporting Fireground Fitness
10/28/07 Sunday Day of rest!
"It hurts up to a point and then it doesn't get any worse." -Ann Transon
Warm Up 10 min easy cardio 20 over head squats 20 Hindu pushups 20 sit ups
Main Set The traditional “Tabata” interval is 20secs work with 10secs rest for 8 rounds, a total of 4 min. Today we are going to go a touch longer. Only two more minutes? How hard could that be?
2 rounds of Tabata intervals (20secs work w/10secs rest between events)
Consider this information written by Coach Greg Glassman of Crossfit.com:
"Why the deadlift, clean, squat, and jerk? Because these movements elicit a profound neurodendocrine response. That is, they alter you hormonally and neurologically. The changes that occur through these movements are essential to athletic development. Most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes. Curls, lateral raises, leg extensions, leg curls, flyes and other body building movements have no place in a serious strength and conditioning program primarily because they have a blunted neuroendocrine response. A distinctive feature of these relatively worthless movements is that they have no functional analog in everyday life and they work only one joint at a time. Compare this to the deadlift, clean, squat, and jerk which are functional and multi-joint movements. The movements that we are recommending are very demanding and very athletic. As a result they’ve kept athletes interested and intrigued where the typical fare offered in most gyms (bodybuilding movements) typically bores athletes to distraction. Weightlifting is sport; weight training is not." CrossFit Journal,Oct 2002. "What is Fitness"
Level 1 (L1): You have completed the 28 day beginner progression and are feeling good, ready to move on in your training, Spend the next 30 days training in L1 then move on to L2.
Level 2 (L2): You have completed L1 or you may likely be ready for L2 when you can complete these bench marks: 5 pull ups, 15 sit ups, 10 push ups, run 3 miles or your choice of cardio 30-40 minutes. Spend 30-60 days in L2 before you move on to L3.
Level 3 (L3): You have completed the level 1&2 progressions or you may likely be ready for L3 if you can complete these bench marks: 10 pull ups, 30 sit ups, 20 push ups, run 4 miles or your choice of cardio 40-50 minutes.
These are very loose guidelines as every individual is unique with strengths and weaknesses in differing areas. It is important that you challenge yourself, however, it is better to ease into a training program and build up, then to start off too heavy and too hard only to hurt and injure yourself.
