CFit buzz

I love cupcakes. In particular, I love eating cupcakes while sporting pigtails. You should all love me for that too! Note: I happen to be sporting a green tea cupcake from Love at First Bite. If you know what's good for you, you'd run over and grab a cupcake there too. On to less delicious matters...

Freddy posted this article a few days ago. Basically, John Sheaffer aka Johnny Pain owner of Greyskull Elite Strength & Conditioning (formerly CrossFit Greyskull) withdrew their CrossFit affiliation and this post explains why. In part, Sheaffer explains (in his opinion) the rapid growth of CrossFit has equated to the decline in the quality of how CrossFitters coach, train, develop strength, etc. In truth, I completely understand where Sheaffer is coming from. It's hard to not get frustrated when you see how much CrossFit has changed (oftentimes not for the better). Yes, I'm glad someone said something. Lots of people have chimed in and here's my take on it. It begins with my:

fathlete confession: I'm positive that according to Sheaffer, I'm an embarrassment to the CrossFit community. To those who find me an embarrassment, I say f--k you and there's more of me than there are of you. With that, you can kiss my beautiful island ass.... In all seriousness, I understand that for many, CrossFit is about "forging elite fitness." Everyone has their opinions on what that is. For me, it's about the everyday struggle of getting myself to the gym and working through the WOD. There's a lot that I'm still terrible at. I admit this. I'm fine with this. But I've come a long way since last year when I re-committed myself to the system. For me, CrossFit is about the everyday. It's about getting through the WOD in hopes that I did better than before. For me, CrossFit is not just about my body. It's about my spirit. A lot of people forget this.

Here are some points that Sheaffer addresses:

Decline in the quality of CrossFit affiliates: Not all affiliates are created equally. It is true that with something as hot as CrossFit, there are those who jump on the bandwagon with no regard to the quality of their box. This is bound to happen in any industry. Apparently, it happens to be noticeable in CrossFit. Personally, I wouldn't know anything about this because I believe I attend one of the best affiliates around. I haven't visited anyone else's box. I will say that I've met some amazing trainers from other affiliates such as CrossFit Unlimited and CrossFit Santa Clara. These are people who embody the essence of what is great about CrossFit.

I agree that it's completely moronic to allow an affiliate to open when all you've done is the Level 1 certification. However, I think it was easy to open an affiliate when CrossFit was smaller because there was a lot of passion in the community. Unless you had that passion, no one really thought about opening an affiliate unless they knew they could live up to CrossFit standards. Now, things are different.

fathlete solution: CrossFit is growing and now needs to change things accordingly. I don't mind that doing a Level 1 cert allows you to be a trainer. Someone has to start somewhere. However, there should be some type of internship program that focuses on teaching CrossFit that one should go through in order to run an affiliate. This is where the CrossFit community becomes important. The internship program can be held with the support of other affiliates. I'm thinking of people who trained/coached at One World are now running successful affiliates and programs (such as Austin at Unlimited, Will B. who runs the program in Dublin, Mia in Fresno, etc.).

Decline in programming: I have nothing to say about this because I think the programming at One World is amazing. (Yes. Even when Chong does the programming.) I also see nothing wrong with the programming on the main site. If there are problems, it's that trainers/coaches are not scaling the movements according to the demands of the athlete. Again, education plays a part in this.

CrossFit arrogance: Arrogant CrossFitters came into CrossFit already arrogant. I don't think the system made them that way. It's the same if you're an asshole. You're just born with it. Seriously. If you're one of those idiots who wear the "Fit as F--K" shirts because you're declaring something as opposed to wearing it as a goal, then you're just a dumbass who has no life. Sadly, there are a lot of you arrogant f--kers out there. Clearly, I don't associate with you.

Strength training: I think CrossFit is about balance. A person cannot live on strength alone. I completely disagree with the article in this respect.

Information on nutrition: As a self proclaimed fathlete, I probably shouldn't say anything about this... But I will anyway. I do think it's wrong for people to live on 8 blocks a day on the zone while doing CrossFit. I agree with Sheaffer in that some of the nutrition advice isn't quite sound. In fact, I remember watching a fellow One Worlder living on 10 blocks a day while doing intense CrossFit training. I always thought it wasn't enough food for her. However, someone on the HQ team said it would be good for her. This is where I started to question some of the nutrition standards. Now, I think CrossFit has gotten better and CrossFitters have gotten more savvy about nutrition. In particular, I think Robb Wolf is interesting. I also think Mark's Daily Apple gives some great advice. In particular, I like that Mark thinks red wine and dark chocolate are okay;)

Personally, I'm a cherry picker when it comes to eating. I like Robb Wolf and Mark's Daily Apple in conjunction with the principles of Clean Eating and Intuitive Eating. For me, eating is a lifestyle. My focus is on health, sanity, and enjoyment - not unhealthy obsession. I'm always trying to work on my eating habits. This is what works for me. To each her own...

And that's my fathlete spiel on the CrossFit buzz. I hope you're all having a great weekend!

Warm-up
Greeting all the cool kids that I haven't seen in AGES! (Yup. That includes you Alex, Raz, and John W.)
Stretching

CrossFit One World WOD
Run 5K

Joanne's Final Time -37:35

Notes (to myself) about this workout: I've never run a true 5K for time. I've always run it with other people using the interval 4:1 method because everyone thinks running the 5K is daunting. It is. But daunting and impossible are different things. The first time I ran a 5k at One World, I ran it with Settie and Shannon. We finished in about 43 minutes. The last time I ran it was with Lori. I think we clocked in at 34 minutes, but Lori did admit she wasn't sure about the timer. Looking back, I think we did it more along the lines of 40+ minutes because my interval timer read that we ran eight 5-minute intervals plus the round we were currently on. So much for timer ma-le-functions.

I was aiming to run under 40 minutes, which would make my mile pace about 13 minutes. I reached my goal of (1) running without walking or stopping and (2) finishing under 40 minutes, making my mile pace well under 13 minutes. The last time I ran a half marathon, my mile pace was around 14+ minutes (using the 4:1 run/walk pace). I think I'm going to do the Kaiser Permanente Half Marathon next year, but I'm trying to build a 4:1 run/slow run pace. fathlete confession: These strategies do not have to make sense to you.

Right now, I just wanted to say that it was a good run and I'm looking forward to setting my training calendar. Training starts in late October and consists of three running days per week, one of them being a long run day. Wish me luck!

please donate

In case you haven't heard, over the weekend, the Philippines was hit with a major typhoon. Typhoon Ondoy (aka Typhoon Ketsana) is one of the most devastating typhoons that has ever hit the metro Manila area, leaving entire cities completely submerged under water and hundreds left to die. It's a story that breaks my heart because over a year ago, I lived in the Philippines and I am familiar with these places that are featured in the news stories. I have a few friends who I haven't heard from yet. In particular, one of my academic friends and mentors lives in Cainta, one of the cities that was submerged. Prayers go out to him all the people who are still stranded on their rooftops waiting for help.

Vietnam has also been hit with Typhoon Ondoy. Finally, a major tsunami has hit Samoa and American Samoa. Again, prayers go out to the people who are suffering and seeking help in the aftermath of these natural disasters.

With this, I urge each and every one of you to please donate in any way you can to the rescue and relief efforts that are currently taking place. Unfortunately, the Philippine government is known to be *ahem* less than honest. Therefore, many U.S. organizations and individuals have taken it upon themselves to set up accounts and such to ensure the money goes directly to victims to buy food and medical supplies. Here are some ways you can contribute:

(Note: I'm listing these organizations and relief efforts because they are people I trust.)

Bayan USA has set up a paypal account for your donations.

Those of us in the U.S. can donate through the Red Cross's International Donation set-up. Simply call the American Red Cross at 1-800-435-7669. Choose the third option which is “International Donation.” Then please tell the operator that your donation is for the Ondoy (Ketsana) typhoon victims in the Philippines.

For those of us who live in the San Francisco bay area, please check out this article. It lists drop-off places where you can bring food, clothing, and medical supplies that will be shipped to the Philippines.

Finally, I wanted to share the following information from my dear friend Sunny Vergara. His brother Happy Vergara set up a special paypal account and posted it on facebook. In two days, they raised over $3000. Happy has been posting photos on his facebook page so that people can see their money at work. Here's the story:

Helping victims of typhoon Andoy (aka Happy, Clarissa & Monica's Grocery Runs for Typhoon Andoy)

Hi folks, here's a slightly more direct way of helping out the victims of Typhoon Andoy -- my brother Happy Vergara has set up an email account just for Paypal donations (paypal@622design.com) and has raised $1500 today from Facebook friends alone! He and his spouse Clarissa David, and her sister Monica, have been running off to the supermarket and buying the canned goods themselves and dropping them off personally at the relief center in Ateneo. Please help!

UPDATE (12:30 PST): They've raised enough money to make a second run to the supermarket this afternoon (9/28 Manila time) and will keep returning to the supermarket to buy canned goods as long as the donations keep coming in. But we know that won't be enough -- some people are still stranded on the roofs of their houses, the flood waters aren't all receding yet, and thousands of people are still displaced from their homes (or what's left of them).

UPDATE (9/28, 6:00 PST): And once again, the Facebook posse has come through: my brother woke up this morning to find over $790 more in funds, bringing the total up to $3031 in 24 hours! He'll be making a third run to the supermarket and the pharmacy today (vitamins and rehydration salts are what is needed right now).

UPDATE (9/29, 8:30 AM PST): The third batch of groceries were just purchased and delivered, and they've raised $4,100 -- thanks to all you Facebookers!

UPDATE (9/29, 9:15 PM PST): the total is now $4,700 in 48 hours from Facebook -- thanks again! Clarissa and Monica are out buying groceries again; we'll keep you folks updated!

--

I know it's frustrating for those of us who live away from the Philippines and can't seem to find a way to do this securely online (and not have to bother with wire transfers and check clearing, or worry that the funds may go into the wrong hands). Happy just took the initiative and set up the Paypal account -- please write me for more details or send cash via Paypal to paypal@622design.com (and let me know, if you like). *100%* of your donations are going directly towards purchasing the relief goods. (Sorry, we're not set up for receipts or tax deductions -- all this has been an informal learning experience for us, and the best we can do is a "thank you" note and a tag on Facebook -- but we truly appreciate your help.)

See also pictures of Happy, Clarissa and Monica here -- buying the groceries and driving them off to the relief center: http://www.facebook.com/album.php?aid=2322521&id=5522807&ref=mf (or http://tr.im/zXPZ)

Here's the New York Times article on Typhoon Andoy, along with pictures of the devastation. Also see the NY Times News Blog article.

There are now many other places that also accept online donations:

BAYAN-USA (I know these folks)

GABRIELA-USA

TXTPower

the ABS-CBN Foundation

the GMA Kapuso Foundation (the TV station, not that GMA)

the Philippine National Red Cross (EDIT: their online form looked a litte hinky earlier, but they now have a Paypal account: give@redcross.org.ph)

the World Food Programme

the International Federation of Red Cross and Red Crescent Societies (the specific Philippine link, which was there before, seems to have gone missing from the drop-down menu, but it'll return, I hope)

the Canadian Red Cross


There's probably a drop-off site in a city near you as well; NAFCON/Sandiwa, among others, are coordinating them.)

Whichever way you donate, it's extremely appreciated, and a little goes a long way in the Philippines. Of the grocery items that the three have purchased:

- $1 will buy 10 juice boxes,
- $5 will buy 5 cans of tuna,
- $10 will buy 24 packs of powdered milk,
- $17 will buy a 55-pound sack of rice (more or less, we think, 100+ cups of cooked rice, which means a hundred-odd people!)

As soon as I hear of any information about donating to the Vietnam and Samoa efforts, I will definitely post! Thank you all for listening and I do hope you help in any way possible! On to the WOD...

Warm-up
Run 800 meters
Row 1000 meters
Overhead squat work
Squats on the wall

CrossFit One World WOD
Complete three rounds of:
As many burpees (with a 6" jump) as you can complete in five minutes.
Rest three minutes
Post the number of burpees performed in each round to comments.

Joanne's Final Count - 42/36/38 = 116

Notes (to myself) about this workout: Burpees suck. They suck even more if you've been out of commission and decide to come back on burpee day.

no joke

Obviously, I'm still in nostalgic mode. I showed you photos from 2006, 2007, and today, I bring you 2008. I was in the Philippines for three months conducting field research. This photo is of me with some of the country's most amazing scholars. We had dinner at a restaurant in Malate and chatted it up until the wee hours of the night. (If I recall correctly, we met at 7pm and I got hope at about 3am.) It was amazing!
I wish this advertisement was a joke. But it's not. In case you don't know what my research is about, this ad has something to do with it. I look at perceptions of skin color and beauty among Filipino communities. In particular, I examine women's beauty culture and such. This is why I have to spend my time scanning the net, flipping through magazines, and interviewing people about beauty and skin color matters. You can find more info here and here.

In other news, here's an article about obesity and brain function. My friend Loan also sent me this article about the police force in Bangladesh being given lessons on grooming and such. Enjoy!

Warm-up
TWO rounds of:
400 meter run
500 meter row

CrossFit One World WOD: "Death By Ten Meters"
Mark off ten meters (33'). Put a marker at each end. Set a one minute running clock. During the first minute, run one ten meter run. During second minute, run two ten meter runs. During third, do three runs. Continue until you can no longer finish the prescrbied amount of runs in any minute.

Joanne's Final Count - 12 rounds

And then...
1.1 mile run

Notes (to myself) about this workout: As usual, I was the lowest count posted on the board. I know. I know. I know I said that I would stop looking at the board. I try. I swear I try. But I can't help it. Speed running isn't my thing. I know it and I accept it. When I came in, I hoped to get at least 10 rounds, hopefully 12, maybe pushing it to 15. 12 was a gift and I'm satisfied.

I've been trying to keep up with my fried food challenge. As I mentioned before, I give myself a weekly cheat day. This just helps keep my sanity. Admittedly, my disgust for burpees has been working because even when I do cheat, it don't all out cheat. I'm finding that I eat fried food when I'm with company. Eating is a social thing for me, hence the fried food. (Okay. That made no sense.) Anyway... I did have some extra fried food and technically, I owe myself burpees. But I HATE burpees! So I decided to run 1.1 miles instead. It sounds lame. But after running in the warm-up, and then running for the WOD, I figured running an extra 1.1 miles was torture enough. It was. I think I'm even now.

For the record, I think eating is a daily issue. Right now, the buzz at the box has been gluten free, dairy free eating. I've looked up the information and and slowly assessing things. I do know I should try to stay off the dairy. My Asian genes are kicking in and well, I'm going to have to make friends with soy milk. I'm sure I'll have to cut down on the cheese too. Gluten free sounds appealing to me, but the transition is going to be hard. Again, I'm going to have to give this some thought.

Finally, for those of you who need CrossFit inspiration, I leave you with this... (insert a chuckle here)

i must

I'm sure you can figure out the rest of the title. This is Settie showing some old throwback moves from some crazy exercise contraption from long long ago in a land far far away. Kudos if you can guess what it is without clicking on the link I posted! Speaking of crazy exercise machines, check out this article, "Most ridiculous exercise equipment of all time." My friend Margaret posted it on facebook. It made me laugh. Surprisingly, there are worse things than the thighmaster. (Oops! Gave it away!)

Warm-up
Run 800 meters (twice)
Run 400 meters
Stretching

CrossFit One World WOD
Run 400m for time four times. Rest two minutes between efforts.
(Note: They were doing work on the tracks, so Jerry L.* and I had to wait for them to finish working before doing our runs. I think we averaged about 5 minutes between runs.)

Joanne's Final Time - 2:00*/2:14/2:11/2:16

Notes (to myself) about this workout: So what if I was the slowest person in the box tonight (again). I PR'd my 400 meter run by 9 seconds! Wa-hoo! The sweet bread that Settie brought was yummy. I missed everyone else that didn't show up tonight. Oh well. I totally get why you all missed the WOD. Other than that, I have nothing nice to say about 400 meter runs.

*Neener neener neener. Ha ha Jerry L. I bet you didn't know I knew about YOUR blog!

love the bags

Ah, gone are the days when I used to give these bags a good beating. In case you're unfamiliar with my workout genealogy, I always liked exercise in some form. I think I probably stated with some Kathy Smith workout tape and went from there. The first gym workout I ever took seriously was cardio kickboxing. This was way back when I lived in Santa Barbara and Tae Bo was en vogue. From there I just progressed. I have green belts in both Krav Maga and Tae Kwon Do. (Bet you never guessed that, did you?!) Admittedly, I miss kicking and punching the bags and such. Thing is, the impact totally wrecks my body and sometimes I just feel a little too o-l-d to do that stuff. Well, maybe one day I'll pick up the bag work again. I still have my gear!

Oooh! For those of you who are into The Biggest Loser, you might like this article about Jillian's eating habits. What did I take from the article? Eat dark chocolate everyday! Yeah!

Warm-up
Doing inappropriate things to John W. because well, he asked for it. (Seriously. He did.) Then repeating those inappropriate things because Allison wanted to take a photo. (Seriously. She did.) fathlete confession: It's all about the photo op.

When I was done with the pre-obscene 7:15 shenanigans, I started today by doing the Back Squat Challenge. It looked like this:
5 - 45# back squats
5 - 75# back squats
20 - 85# back squats

(Note: This is why I was slightly late for 7:15)

...And then there was Eric's warm-up
Row 200 meters
10 squats
Row 200 meters
10 lunge steps
Row 200 meters
overhead squats with dowel

CrossFit One World WOD: "Finish What You Started"
Complete the following for time:
Run 400m
30 squats
Run 400m
30 lunge steps
Run 400m
30 overhead squats (with dowel)
Run 400m
30 lunge steps
Run 400m
30 squats
Run 400m

Joanne's Final Time - 24:10

Notes (to myself) about this workout: I was dreading this WOD because I knew it would wreck me from the waist down. As I've mentioned before, I've been feeling under because of the allergies and coughing and such. I ran yesterday and it was fine (sort of). I knew today would be tough, but I was willing to stick with it. And I did.

What made tonight tough was that I had a quad injury that I didn't realize I had. Granted, it was bothering me slightly all week. I think my body was so focused on the coughing and such, that I just didn't notice the quad injury. During the warm-up when we were doing the lunge steps, I could barely do the actual lunge. A sharp pain just started shooting up my thigh. It was insane!

So what did I do?!

I did the WOD anyway. (Stupid girl!)

I could feel a little pain when I ran, but it was really bad during the lunges, so I opted to modify them to ease the pain. When the WOD was done I stretched and stretched and stretched. Bleh. It's over. I did it. I want to eat my dinner now.

I'm sure that like many, you're probably mourning the loss of the lovely Farrah Fawcett and the legendary Michael Jackson. Below is one of my favorite songs/videos because along with being an MJ fan, I'm also a huge fan of his little sis Janet. Enjoy!

Workouts on the Road

I stole this from the CrossFit Santa Clara website. If any of you are traveling and would like some workout options, here are some great suggestions. Apparently, this suggested list comes from CrossFitter Eva T.

On the road and don't want to miss your Crossfit Workouts? Then this is the page for you. Check out Eva T's body weight workouts. For those of you that don't know, Eva Twardokens is - in a lot of the CrossFit videos and is an amazing athlete. She is a 2x Olympian and was a 12 year member of the US ski team.

Run 1/2 mile 50 air squats - 3 rounds.

10 push-ups 10 sit ups 10 squats - 10 rounds.

200 air squats for time.

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran...21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps - 5 rounds.

Handstand 30 seconds and 10 squats, 8 rounds.

10 push-ups 100M dash 10x.

Tabata squats.

5x 400M sprints.

10 X 100 m dash.

25 pressing snatch balances each arm. No weight.

Run 1 mile, lunging 30 steps every 1 minute.

handstand 30 seconds and 20 air squats, 5 rounds.

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 air squats. For time.

4x 25 jumping squats

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.

10 air squats every 1 minute of your 1 mile run.

100 burpies for time.

Run 1 mile for time.

10 push-ups 10 squats 10 sit ups 10 rounds.

10 vertical jumps, run 400 meters, 5 rounds.

spend a total of 3 minutes in a handstand.

100 air squats for time.

Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds.

100 push ups for time.

Run 1 mile for time.

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

10 walking lunges, 10 push-ups, 10 rounds.

Tabata Squats.

50 split jumps for time.

Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.

10 burpies, 100meter sprint 10x for time.

“L” sit off the floor. 10 rounds of 10 seconds...if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!

run 400 meters, 50 air squats. 4rounds.

handstand 30 seconds, to squat hold 30 seconds. 10 rounds.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds

Run 1 mile for time.

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Handstand to Jack-Knife to vertical jump. 30 Reps.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpies, seven rounds, for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

Run 1 mile, plus 50 squats-for time.

100 burpies for time.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand 10 seconds jack-knife to vertical jump. 25 reps…

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 air squats x 5. Rest equal amounts as it took to do each 50.

Run 1 mile and do 10 push-ups every 1 minute.

sprint 100m 30 squats...8 rounds.

30 push ups, 30 second handstand or Plebs Plank..3 rounds.

10 sit ups and 10 burpies...10 rounds-for time.

handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.

250 jumping jacks...for time.

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

Tabata Push-ups.

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

Run 1 minute, squat 1 minute 5 rounds.

run 1 mile for time.

air squat x 10 push up x 10 sit up x 10 3 rounds for time

10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.

Do Tabata Squats with eyes closed.

bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 air squats, 3rounds for time.

20 jumping jacks, 20 burpies, 20 air squats...3 rounds

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

100 air squats 3 min. rest, 100 air squats.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

10x 50 meter sprint.

Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.

Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups

run 400m air squat 30 hand stand 30 seconds 3 rounds for time

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form

50 burpies for time.

5 pushups, 5 squats, 5 sit-ups - 20 rounds

Run 1 mile, stopping every minute to do 20 air squats.

30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds

run 200 meters, 50 squats, 3 rounds

Tabata Squats

Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.