Sunday, August 8, 2010

Weathered Veterans of BHIP

Here are the two workouts for you all to do:

1. Death By PUSHUPS: 1 extra pushup on the minute, every minute until failure to complete all pushups in a minute. (just like "Death by 10m")

----------------- Rest 3 Minutes ------------------------------

3 minute max squat
3 minute max situps
3 x 20 hollow rock, 20 superman

2 minute max squats
2 minute max situps
1 x 20 hollow rock, 20 superman

*Post your death round.






2. 10 x SPRINT 40m

1:3 :: Work:Rest

So if it takes you 10 seconds to complete a 40m Sprint, then you rest for 30 seconds before beginning the next effort. Try to stay consistent for all 10 sprints. Maintain good form. All-out efforts.

* Post your best and worst times.

11 comments:

  1. Any nooners free for a Death Round on Monday? Will, Cindy, anyone?

    Bill "Caveman" Aberbuch
    waberbuch@recreation.ucla.edu

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  2. Rus, what is a hollow rock? I don't remember this one.

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  3. I didn't know what it was either but I found a video on youtube that pretty much shows and it explains how to do it. I'm guessing it looks a lot easier than it really is! Here is the link. If it doesn't work, just go to youtube and it's called "Crossfit Hollow Rock."

    http://www.youtube.com/watch?v=WxMtbEQFpnw&feature=related

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  4. Funny after I posted my question, I found the same link on youtube. Thanks for sharing. It does look pretty simple but I know it will be a challenge.

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  5. death by push up - yikes I got to 15, thanks Paul Tonya, Barbara and Jollie

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  6. hahahahahaha... ATTA GIRL LANIIII!!! I'm so friggin proud of you! I'm so amped for everyone. You all are awesome!

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  7. 10x 40m sprints: Started at 14 seconds and ended at ~12second...woooohoooo!

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  8. Death by pushups - 15 OR 18*
    I got through 15 pushup rounds, and did the last three rounds (16-18) as knee pushups (my back was dying).

    Thanks Mark for doing this workout with me!

    Also, Rusticles, I might have cursed you a few times in this workout, especially the part after the death by pushups. :)

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  9. Death by pushups: 20

    3:00min
    squats: 150
    situps: 65

    2:00min
    squats: 123
    situps: 50

    You're welcome Andrea! Actually, Thank you for working out with me too!

    Rusticles---

    I hated you for this workout and Thank you though!! BRING IT ON!!!

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