"The Shad Smith Butter Burner"
4 rounds for time:
Row 500 meters
Run 800 meters
50 squats
25 sit-ups
Add 25 sit-ups each round => R1=25, R2=50, R3=75, R4=100
Shad needs to drop a few pounds before his fight this Sat (see Up Coming Events section for details) so we came up with this workout. He completed it in 40 min flat. Good luck this weekend buddy!
posted by Chris
"Highlander Mile"
1 mile with strength station every 100 meters
Station 1 - Kettlebell snatch 10+10 (Men 20K, Women 12K)
Station 2 - Push-ups (M 50, W 25)
Station 3 - Sit-ups 50
Station 4 - KB squat pulls 30 (M 24K, W 16K)
I got this workout from Josh Everett @ UCR
posted by Chris
"Secret Service Snatch Test"
10 minutes of Kettlebell snatches - switch hands as needed. Once the KB is picked up, it can't be put down or the test is over. Switch hands as necessary.
Count total reps of snatches performed.
Men = 16k KB Women = 12 k KB
Post your Scores!
posted by Chris
"The Mark Twite"
10 pull-ups
20 kettelbell swings (24k)
30 Box Jumps (24")
40 push-ups
50 sit-ups
60 burpies (with a clap)
10 pull-ups
Adina completed this workout in 12:59. She used a 16k kettlebell and an 18" box because that was all that we had. She kept a very solid pace, so this is a good time to shoot for. I found this workout on MikesGym.org.
posted by Chris
Today was a busy day. I have two workouts to post. The first workout was done by Adina in a park in Loma Linda.
"Throwing Up and Blowing Chunks"
50 wall balls
50 ball slams
50 jumping pull-ups
Repeat with 40 reps, and then 30 reps.
Adina completed this workout in 15:59 using a 12lb medicine ball. Men are supposed to use a 20lb ball and ladies use a 16. Adina used a 12 because that's all that we had - still a very good time. Great work Adina! I got this workout from MikesGym.org.
The second workout was "Fight Gone Bad." Shad and I both did this one.
3 Five min rounds with 1 min rest in between rounds. You perform 5 different exercises, each for 1 min. 1 point per rep.
Dumb bell thrusters (Men 35lb, Women 25lb)
Squat pulls (M 70lb, W 55lb)
Box jumps (M 18", W 12")
Push press (M 75lb, W 55lb)
Row (count calories)
Shad scored a 273 and I destroyed him with a 353.
Give these work outs a try. If you need help figuring out the exercises check out CrossFit.com and look under "exercises." Or, give me a call and come out to my next session.
posted by Chris
Welcome to CrossFit Inland Empire. Please be patient with our website, we will be adding more to it daily. Soon there will pictures, video, work outs of the day, news, and much more. CrossFit IE does not yet have a physical location. However, until we find a home, we will be holding private and group sessions anywhere in the Inland Empire. Currently we train in the Redlands area. There are a few great parks In Redlands and Loma Linda which are ideal for CrossFit training. If you can't make it out to Redlands, we are willing to travel to a location nearer to you. Public parks, dirt lots, back yards, empty parking lots, etc. are all we need to give you a great workout. If you have any questions, comments, or suggestions please let us know. You can post comments on our website by clicking on the "comments" tab underneath our blogs. We look forward to hearing from you!
email: [email protected]