9-28-10 Quick Circuit for those with little time

33 push ups
10 box jumps
400 meter run

3 - sets for time with 1 minute rest between each.
This took about 8 minutes of total work out time.

We added some planks at the end, 2 sets of 30 seconds each of flat, left, right.

9-27-10 Pullup, pushup, squat thrust circuit

8 Pull ups
24 decline push ups
10 kettle bell squat thrusts -

5 sets for time with 3 minute rest between each.
Our total work out time was 8:20 for this one. We did 3 sets of 50lb and 2 sets of 35lb kettle bell.

9-22-10 Crossfit circuit

This was supposed to be with 275 lb deadlift and for 30 minutes.
We went with 225 lb and did 20 minutes to try it for our first time.
This was very tough at 225 lb.
The workout is to do as many sets of the following circuit as you can in 20 minutes:
225 lb deadlift
13 box jumps
9 push ups

We got 14 sets in 20 minutes. Ouch.

9-20-10

This one is similar to our first video posting but adding hand stand push ups.
Tire flip, Tire Pull, 10 hand stand push ups, 5 man makers, 10 right and 10 left sledge hammers on tire for time with a 3 minute rest between each.
Doing the hand stand push ups last definitely makes them harder.
I did them after the tire flip and my first round time was about 2:47.
Shane ended with them and it added about 30 sec.

9-15-10 Crossfit "fran"

Tried to do "Fran" today for the first time.
Sucked!
21 - 15 - 9 reps for time.
Thrusters with 50# kettle bells instead of barbell and pull-ups.
We did it in about 11:30. No video this time as it would have been painful to watch.
Crazy to think people can do this in only a few minutes.
I feel old.

http://www.crossfit.com/cf-info/excercise.html#Girls

9-13-10 Crossfit type circuit

Today we did a circuit for 12 minutes straight with no rest.
The goal is to complete as many sets as you can.
The set consists of:
5 plyo clap push ups
5 burpee jumps
25 meter lunges
25 meter sprint

We completed 8 sets in the 12 minutes.

The video is of Shane's warm up set to demonstrate technique.

9-9-10 Muay Thai

Muay Thai today at the Octagon.
Great workout as always.
Andrew will push you for sure.
Stop in and check it out sometime.

Octagon

9-8-10 Crossfit "Diane"

Back from a long Labor Day Weekend and hitting it hard with a Crossfit workout.
www.crossfit.com
This one was tough. The video is of our set of 15 reps after just finishing the first 21 reps.
Our total time with rest was 7 minutes and 38 seconds. We plan on doing this again next week for a better time.

The workout consists of 3 sets with little rest as possible:
21-15-9 reps for time of 225 lb deadlifts and then handstand push-ups.

9-2-10 Simple Fit

This circuit is also from www.simplefit.org
There are a total of 5 sets in this circuit with a 3 minute rest between each.
The idea is to be as explosive and fast as possible to finish all 5 sets in 5 total minutes.
The last time we did this, we did it in 5:38.
This time we did it in 6:13. Exhausted from a full week of workouts already is our excuse.
8 pull ups
24 push ups
40 squats

9-1-10

Here is a video to give you an idea of our typical workouts.
We like to change it up and keep it interesting.
Usually our workouts only take about 20 minutes to complete. There is no reason to take an hour to work out when you can just increase the intensity and pace.
We did three sets of this particular circuit with about a 3 minute rest between each.
Each set took about 2:45 min with a total workout time of about 15 minutes.
The idea is to be as explosive as possible using several push/pull exercises and use the rest time to re-coop and give it all you have for each set.

8-31-10 Simple Fit

Today we did 20 minutes straight of as many sets as we could of the following three exercises. This is one of the workouts found on www.simplefit.org
This was pretty tough but I think we could have pushed out a few more if we didn't anticipate getting tired.
1 pull up
2 push ups
3 squats
We did 71 sets in 20 minutes.
Simple fit is nice because anyone can do the workout. It is as hard as you make it, like anything else.

WELCOME

This is the first day of our new Blog to critique circuit training programs.
Our first circuit critique will be posted shortly.
Critiques and postings will be made an average of 4 times a week so keep checking back for updates!
Feel free to also post a circuit you have found and would like for us to try out and give you feedback.