Crossfit Tucson does “Filthy Fifty” with KOLD’s Jenny Anchondo

Crossfit Tucson trainer takes KOLD Channel 13′s Jenny Anchondo through a Filthy Fifty Crossfit workout at Crossfit Tucson by SWAT Fitness in Tucson Arizona.

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Triathlete part 1 of 20 minute workout.

Short Duration High-intensity workout for a triathlete. Focus is on Increasing flexibility through the hip joint and SI joint. As well as increasing overall strength and core stability to address issues with running economy. Secondary goal to improve on Lactate threshold and aerobic capacity. Workout was individually tailored based on a functional movement screen and incorporates tailored “resistance stretches” to retrain muscular holding pattern. www.metaboliceffect.com Ken Bush Trained by …

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Crofton CrossFit – “EVA”

“Eva” is one of the most popular and infamous workouts in CrossFit. It consists of 5 rounds of 800 meter run, 30 Kettlebell or Dumbbell swings with a 70lb KB/DB, and 30 Pull-ups. Brutal!!

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Killer crossfit workout

www.nlpf.net A tougher than it looks dumbbell workout

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Crossfit To The Bone

First, what is CrossFit?

I was asked what is CrossFit, and I gave the usual reply- "CrossFit is constantly varied, functional movement performed at high intensity." I got a look of total confusion. People are SO ignorant to the concept of CrossFit that even when its’ explained to them, they just don’t get it unless they SEE it in action.

I started thinking, instead of what CrossFit IS, let’s make a few observations on what it ISN’T:

1. It’s not a fad. It has validity. Measureable, observable change that can be repeated.

2. It’s not for everybody. An uncommon dedication to fitness is required.

3. CrossFit is not exclusive. By its very nature its INCLUSIVE.

If you can think of any more, PLEASE post them! Should be some interesting thoughts…

Consistency before Intensity

Scott Semple has come up with four rules for CrossFit newcomers:

1. Focus on the volume of work prescribed, not on the loads. The Workout of the Day is designed for the fittest of the fit. Unless you’ve been doing CrossFit for years- or unless your genetic code has something that mine doesn’t- I suggest making reps a higher priority than loads. The cardiorespiratory stimulus of completing the prescribed reps at a reduced load seems to be equivalent to or greater than that of taking the significant extra time and rest to get through too-heavy loads, and this strategy leaves something in the tank, which  I  think is essential for healthy, long-term training. For example, "Diane" consists of 21, 15, and 9-rep rounds of 225-pound deadlifts and handstand push-ups. I recommend disregarding "225 pound" and "handstand" if they feel unmanageable and instead choosing loads that allow you to complete the workout, whether in complete sets or resonably broken ones. ("Handstand" in this case is essentially a load designation. Piked {inverted and bent at the waist}, feet-raised {toward a handstand}, standard {horizontal}, and feet lowered {as in upward facing stair push-ups} are all legitimate ways to scale push-up loads.

2. Scale prescribed workouts according to bodyweight. If full-load workouts are nearly within reach, I suggest scaling them according to bodyweight before attempting the full prescription. In general, I assume that the WOD’s are designed around a 175-pound male and then scale the loads appropriately for my bodyweight. To determine my personalized WOD load, I multiply the prescribed load by a modifier of 0.88 (my 154-pound weight divided by the 175-pound model weight). So for me, "Diane" would consist of a 198-pound deadlift and handstand push-ups. (Age and gender may also be sensible modifiers.)

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