October 1, 2008

Wednesday 081001

“Diane”

21-15-9 reps of:

Deadlift (Men 225 lbs, Women 155 lbs)

Handstand push ups

Post time to responses.

A great substitution for handstand push ups is the shoulder press.

Click here for a video demonstration of “Diane”, courtesy of CrossFit.com.

OkieDB 100 Day Go Home Burpee Countdown

Burpee = 4 Total Burpees = 10

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Nicole, Jennifer, and Jessie competing in “Fight Gone Bad III”!  

October 1, 2008 Read More »

September 30, 2008

Tuesday 080930

“Tabata This”

Pull-ups

Push-ups

Sit-ups

Squats

Row (Calories)

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times). Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

Click here to see a video demonstration of eight intervals of tabata squats, courtesy of CrossFit.com

Post score to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpee = 3 Total Burpees = 6

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Kevin in Destin, Florida.

September 30, 2008 Read More »

September 28, 2008

Sunday 080928

Rest day

or

1 Burpee

Today is the start of our OkieDB 100 day go home burpee countdown. OkieDB will be coming home from Iraq in 100 days and is going to perform one burpee the first day, two burpees the second day, three burpees the third day and continue adding a burpee each day until he reaches 1oo at the 100th day. I thought it would be a great idea to join OkieDB in his 100 day go home burpee countdown and would like anyone interested to give it a shot. What is interesting is that by the time you get to the 100th day you will have completed a total of 5050 burpees!  Burpees can be done anywhere so go ahead and take the challenge.  I already did my one for the day right when I got out of bed.

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September 28, 2008 Read More »

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