Skip to main content

Outside the Box pt.2 - The Great Outdoors

For the second installment of Outside the Box blog series we're getting unique.  It's Summer time.  Get outside and get dirty!  This edition looks at some unique and old school workouts.

As always, following are workouts that can be performed with much, if any, equipment.

Lifeguard Beach WODs:
  • 5 rounds: jog 2 minutes + 10 pushups + 10 walking lunges + 10 single-leg hip raises + 20 mountain climbers
  • (With 2 sand-filled buckets, map out a half mile loop) For 20 minutes: perform farmers carry for 1 min, then run loop back to the buckets
  • 3 rounds: run 400m + swim back 400m + run 400m (rest 5:00)
  • Paddle 1000m + run 1000m + 100 pushups + 100 air squats
  • 10 rounds: run for 1 minute + 10 burpees
Beach Conditioning Movements:
  • Sprints
  • Lunges
  • Bear crawls
  • Crab walks
  • Wheel barrows
  • Buddy carries
  • Broad jumps
  • Burpee broad jumps
  • Triple jump
Air Dyne WODs:
  • "Tabata air dyne" 8 rounds: 20 seconds max calories + 10 seconds rest
  • 5 rounds: 1 minute max calories (rest as needed)
  • Burn 300 calories in 10 minutes (Gym Jones)
  • 5 rounds: 30 calories + 20 pistols
  • 100 HSPUs for time: 10 calories on air dyne every break in HSPUs
Pull-up Bar WODs:
  • 100 pullups for time
  • "Cindy" 20 min AMRAP: 5 pullups + 10 pushups + 15 air squats
  • "Nicole" 20 min AMRAP: 400m run + max unbroken pullups
  • Burpee Fran (21-15-9): burpees + pullups
  • "Angie" For time: 100 pullups + 100 pushups + 100 situps + 100 air squats

Comments

Post a Comment

Popular posts from this blog

CSC Sweatiest Angel - June 2016

Congratulations to Lizabeth Lukesic on winning CSC's Sweatiest Angel award for the month of June! The Sweatiest Angel award is given each month to a CSC member who displays significant work ethic, a willingness to support others and a true sense of camaraderie inside the gym.  Not only is Liz always smiling and showing a positive attitude but she has also made some done some tremendous work lately - posting faster times in WODs, using heavier weight than she ever has and improving greatly at many skills. Just as she says, you get out of it what you put in, and Liz works her ass off. How long have you been doing CrossFit? I started doing CrossFit-like workouts four years ago and joined CSC in July of 2014. What do you do when you are not at CSC? When I am not at CSC I enjoy spending time outdoors with my posse or experimenting in the kitchen. When did you realize CrossFit was for you? When I realized the amount of physical and mental strength required. Everyd...
Post a Comment
Read more

CSC Sweatiest Angel - February 2016

Congratulations to Dan Cronin on winning CSC's Sweatiest Angel award for the month of February! The Sweatiest Angel award is given each month to a CSC member who displays significant work ethic, a willingness to support others and a true sense of camaraderie inside the gym. How long have you been doing CrossFit? I have been doing CrossFit for the past 8 months. What do you do when you are not at CSC? I am a senior accounting major and economics minor at Case Western and work part time as a bartender/ server at The Jolly Scholar. I love playing sports and staying active. I just finished my final season of football and plan on coaching next year. Any time I have left after my studies and work is split between my girlfriend and CrossFit and trust me my girlfriend will tell you its never enough. When did you realize CrossFit was for you? I realized CrossFit was for me when my friend challenged me in Fran. After the workout I couldn't get enough. I looked for a...
Post a Comment
Read more

From The Eyes of a PT - Knees

Introduction   Over the years, we CrossFit coaches have noticed many behavioral trends among our athletes. One of the most common trends we see involves their willingness to take to heart our opinions on building strength, increasing range of motion (mobility) or healthy eating.  We are often seen as experts in these fields thanks to thousands of hours of real world practice and learning.  However, one of the areas that we often get scoffed at is that of injuries, whether they are the nagging or serious variety.  We’ll be the first to admit that we are certainly no experts in this area of health and wellness as we have never received a sports medicine or physical therapy degree, nor practiced as a licensed physical therapist.  Having said that, through the years we have come to develop a pretty good instinct for when athletes are pushing too hard and entering the window of overuse injuries.  Unfortunately, our words of wisdom oft fall on deaf ears. ...
Post a Comment
Read more