Everybody loves BURPEES!!
50 jumping jacks
50 kettlebell/dumbbell swings
50 lunges
50 push presses
50 sit ups
50 bench presses (added to 2nd group)
50 good mornings
50 burpees
50 tuck jumps
Times posted in comments.
Where I’ll be this weekend.
2009 Southwest Crossfit Games Qualifier at GSX
Airrosti is a sponsor of this event located at GSX on May 2nd & 3rd. If you want to see elite athletes performing feats of endurance and strength, this is the place to be this weekend!
No, I’m not competing. I only wish I was at the level of those that are.
Run, run, run
5 rounds for time:
15 thrusters w/ 10 lb dumbbells
420 m run
Times posted in comments.
This just in- exercise is good for the heart!
I think most of us knew that but this report is acutally about patients who have had heart failure. In 99% of the case they are told not to exercise, lift heavy objects, run, or anything else that might increase heart rate. Well, according to this study that may be just the opposite of what they should be doing.
“First and foremost, we showed that exercise training is safe in patients with advanced heart disease,” said Dr. Christopher M. O’Connor, of the Duke Clinical Research Institute. “Second, we showed a modest improvement in clinical outcomes. A reduction in hospitalization or death.”
Reduced hospitalization or death!! Sign me up!
Last Wed/Thur workout
After practicing deadlifts, we did:
21-15-9
Deadlifts
Jumping pull-ups
Push ups
Bench jumps
Photo by thoughtsupplies
Throwing, pulling and running
The 6am crew hard at work:
Pulling a sled with 50-90lbs
Throwing a 12-25lb ball
Running with a 25lb sandbag (Phil used 50lbs)
Extra credit
For those who want some good running or biking exercise routines on our off days, check out Crossfit Endurance.
I really like the Treadmill Tabata Sprints:
20:10 x 8 rounds. In other words- 20 seconds on 10 seconds off for 8 round (4 min total). All out efforts!
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Nutrition class
What we put in our mouths greatly affects our ability to gain/lose weight, deal with stress, recover from workouts, sleep, heal, have energy, and so much more.
Hmm…sound pretty important huh?
So gather all your friends and come learn the real dos and don’ts for achieving super health. No fad diets, no gimmicks, no pills. Just straight talk about nutrition and how your body responds to what you eat.
Monday, April 13th at 6:30 pm
Biles Family Chiropractic
100 Evecutive Ct, Ste 1 • Waxahachie, TX
Burn, baby, burn.
Well, we got those shoulders burning during our second workout.
5 rounds of
5 get ups (each side)
10 dumbbell swings
10 push presses
Out and back w/ weight overhead
Times posted in comments.
Muscles burn lactic acid as well as carbs
Most athletes see lactic acid as their enemy, and think that training helps them eliminate the metabolic waste product from their muscles so they will function longer and harder. But UC Berkeley physiologist George Brooks has found that training actually teaches your muscle cells how to use lactic acid as a fuel source to get more bang for the buck.
In the lore of marathoners and extreme athletes, lactic acid is poison, a waste product that builds up in the muscles and leads to muscle fatigue, reduced performance and pain.
Some 30 years of research at the University of California, Berkeley, however, tells a different story: Lactic acid can be your friend.
“The world’s best athletes stay competitive by interval training,” Brooks said, referring to repeated short, but intense, bouts of exercise. “The intense exercise generates big lactate loads, and the body adapts by building up mitochondria to clear lactic acid quickly. If you use it up, it doesn’t accumulate.”
Read the full article here.
Source: UC Berkeley, By Robert Sanders
Lactic acid is your friend. As your body adapts to exercise, it gets better and better at utilizing the lactate that builds up. You’ll find that in time your body recovers more quickly with less soreness for the same volume of work. So don’t be afraid of the initial pain and soreness. It’s normal. Things are working properly and your body is becoming a finely tuned machine. Most people won’t push through the initial pain of the first 2-3 weeks of exercise. But that’s exactly what they should do. Good thing you guys aren’t most people. We’re going to embrace the pain and know that it serves a purpose. It’s just the first step on our path to super health. So hang in there and keep blazing your trail!
About BFC Bootcamp
If you’re finally tired of the fad diets, weight loss gimmicks, and overall run-around when it comes to getting in shape, then this is the place for you! You can workout or you can workout SMART at BFC Bootcamp!
Get Fit! Have Fun!
Dr. Chris Biles has been in the business of helping people with their health goals for over 10 years. Dr. Chris specializes in helping people reach their health goals through power-packed bootcamp workouts and nutritional tips. He and his wife, Dr. Laura, are both chiropractors who own and operate Biles Family Chiropractic in Waxahachie. Dr. Chris is a Crossfit Certified Level 1 Trainer and enjoys many athletic endeavors. He has competed for many years in adventure racing, mountain and road bike racing, and marathons.
Our goal with BFC Fitness Bootcamps and Personal Training is to help individuals to get and stay in shape through fitness camps, personal training and nutritional counseling.
Follow us on Facebook!
