Dieta Crossfit By Michael A.
Páginas: 3 (543 palabras)
Publicado: 15 de abril de 2012
Crossfit by Michael2 WEEK BEGINNER PROGRAM
Just because you can’t make it into the gym doesn’t mean you can’t put together a potent workout that you can complete right in your own living room. Yourown body weight and gravity are all the equipment you need to throw together a short, intense and challenging workout. For those of you who aren’t sure what to do or are too uncreative enough to comeup with your own programming, I’ve taken the hard work out of all of this and put together a fortnight worth of 3-on-1-off programming, that requires nothing more than you and a stopwatch. This typeof program is perfect for people who might not be able to make it to the gym for a couple of weeks (holidays or work commitments) or for those who might only be able to make it to the gym a couple ofnights per week and are looking to accomplish a few more sessions each week by doing something from home. Now you have no excuses!
BY MICHAEL ASHCROFT OF CROSSFIT VICTORIA
A fortnight worth ofbasic gymnastic/metcon CrossFit programming to use when you can’t make it into the gym. No equipment required. Just you and some space.
Day 4
Rest. Practice something you suck at - like handstands orcartwheels.
Day 10
3 rounds for time of: 20 tuck jumps 30 situps
Day 5
2 rounds of: Run 400m 50 lunges (25 each leg)
Day 11
100 burpees for time. If you whined when your read that, do 150burpees instead.
Day 6
100 pushups for time.
Day 12
Rest. Read something insightful that makes you think.
Day 7
4 rounds for time of: 15 burpees 25 squats 35 situps
Day 13
5 rounds fortime of: 20 burpees 15 squats 10 situps
Day 8
Rest. Again, practice something you’re crap at doing.
Day 1
3 rounds for time of: 10 burpees 20 squats 30 situps
Day 14
You’re almost throughtwo weeks worth! Run 5km for time. Enjoy it. Well...try to anyway.
Day 9
Get yourself outdoors on this one. Go and find a local park or somewhere else you can stretch your legs. Grass is...
Just because you can’t make it into the gym doesn’t mean you can’t put together a potent workout that you can complete right in your own living room. Yourown body weight and gravity are all the equipment you need to throw together a short, intense and challenging workout. For those of you who aren’t sure what to do or are too uncreative enough to comeup with your own programming, I’ve taken the hard work out of all of this and put together a fortnight worth of 3-on-1-off programming, that requires nothing more than you and a stopwatch. This typeof program is perfect for people who might not be able to make it to the gym for a couple of weeks (holidays or work commitments) or for those who might only be able to make it to the gym a couple ofnights per week and are looking to accomplish a few more sessions each week by doing something from home. Now you have no excuses!
BY MICHAEL ASHCROFT OF CROSSFIT VICTORIA
A fortnight worth ofbasic gymnastic/metcon CrossFit programming to use when you can’t make it into the gym. No equipment required. Just you and some space.
Day 4
Rest. Practice something you suck at - like handstands orcartwheels.
Day 10
3 rounds for time of: 20 tuck jumps 30 situps
Day 5
2 rounds of: Run 400m 50 lunges (25 each leg)
Day 11
100 burpees for time. If you whined when your read that, do 150burpees instead.
Day 6
100 pushups for time.
Day 12
Rest. Read something insightful that makes you think.
Day 7
4 rounds for time of: 15 burpees 25 squats 35 situps
Day 13
5 rounds fortime of: 20 burpees 15 squats 10 situps
Day 8
Rest. Again, practice something you’re crap at doing.
Day 1
3 rounds for time of: 10 burpees 20 squats 30 situps
Day 14
You’re almost throughtwo weeks worth! Run 5km for time. Enjoy it. Well...try to anyway.
Day 9
Get yourself outdoors on this one. Go and find a local park or somewhere else you can stretch your legs. Grass is...
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