Elk fit / Cross Fit

[linds1007]

Well too busy with kids now to do any training but going to start when i can get the bike out and ride to work and may try some of the examples posted great info!!

 

[EatElk]

Todays board of fun. This is a great way to work out if you have a group. Start in different spots and flip a card. Do that number of reps and move to the next. Flip another card and repeat till deck is gone. You can adapt exercises to your equipment situation.

 

[Mountain Bowhunter]

Todays board of fun. This is a great way to work out if you have a group. Start in different spots and flip a card. Do that number of reps and move to the next. Flip another card and repeat till deck is gone. You can adapt exercises to your equipment situation.

that's awesome.  keeps your body from adapting to an exercise routine

 

[EatElk]

Here is one more modification of the cards.

Today's WOD​

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"Deck of cards"​

"All 52 cards shuffled flip one at a time"​

Ace- 30 sec heavy rope work​

2- stair assents 75lb bag ​

3- sit up get up thruster 45lb plate​

4- GI Janes​

5- power snatch 95lbs​

6- walking man makers 35lb db​

7- double unders ​

8- toes to bar
9- ball slams 20lb
10- box jumps
J(11)- chest 2 bar pull ups
Q(12)- wall touch push ups
K(13)- wall balls 20lbs
Joker(8)- bear crawls​

 

[EatElk]

Yesterdays WOD really sucked with a cold.

 

[EatElk]

Today was a long one but do able. Modify weights to your level. ​

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 20x military press (45#), Run 400m, 20x push press (45#)​

Strength: Push press – 10 sets x 3 reps @ 80% 1 RM.​

Stamina: 5 rounds, not timed: 10x push press @ 85#-115#/45#-75#, 9x Handstand push ups, 25m buddy pull with heavy band.​

Work Capacity: Complete 7 rounds for time of the following…​

12x thruster (75#/55#)9x toes to bar200m run with a 20# medicine ball​

Durability: Row 2k. 1x max plank hold, 1x max wall sit. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.​

Stay focused, train hard and maintain balance!  – Mark Divine​

Thanks goes out to http://www.sealfit.com/workouts/​

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[EatElk]

Who want me to keep posting these?

 

[EatElk]

I'm curious how many people are doing these, if you like them, and if there is anything else you want to focus on?