chews4fitness
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Rest Day. The holiday season is upon us. Watch ur food/beverage intake. Easy to add lbs w/ all the sweets that are part of every gathering.
10:06 AM Dec 1st
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WOD: 25 reps: boxjumps, db swings 40lb-men 20-women, lunge, squat. rest 2 min, repeat 20 reps. rest 2, repeat 15 reps. rest 2 repeat 10 reps
9:10 AM Nov 30th
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WOD: 15 min warmup (bike or row). 4 rounds of: 1 minute of mountain climbers, 10 Turkish get ups w/ 20lb dumbbell, 25 natural situps
6:43 AM Nov 29th
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WOD: Cardio: 5 mile run (still trying to work off those extra Thanksgiving calories).
7:29 AM Nov 28th
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The "300". 15 pullups, 30 reps of: 135lb deadlift, pshups, bxjumps, 135lb floorwipers, single arm clean/press w/35lb db, 15 pullups. no rest
2:33 PM Nov 27th
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Rest Day. Happy Thanksgiving to all. Enjoy time spent with family and friends.
Enjoy the turkey and go easy on the gravy.
10:18 AM Nov 26th
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WOD: Cardio. Mix it up today. If at the gym: Row or stair climber. Outside: run 100 yards walk back repeat at 90 repeat 80 down to 10 yards
4:06 PM Nov 25th
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WOD: Wall-ball 100 reps (20lb medicine ball for men, 10lb for women). 50 boxjumps, 50 db swings (35lb-men, 15lb-women), 50 lunge, 50 squat.
9:26 AM Nov 24th
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WOD: 50 floor wipers (135lb men/75lb women), 50 hanging knee raises, 50 natural situps, 50 crunches. rest as needed to finish the first 2
10:36 AM Nov 23rd
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WOD: From CrossFit, as many rounds as possible in 20 min of: 25 Burpees &
15 body weight squats. (burpee video)
9:49 AM Nov 22nd
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WOD: 10 pullups, 10 pushups, 10 Australian pullups, 10 dips, repeat cycle for 9 reps, repeat for 8 reps, repeat all the way to 1. NO REST
5:40 PM Nov 20th
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Rest Day. Amazed at the # of people that I talk to who don't drink enough water. Don't drink ur morning coffee til you've had 20 oz of water
1:41 PM Nov 19th
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WOD: Abs: 2 minute plank. 50 natural situps with a 10lb weight on your chest. 50 knee raises. repeat situps & raises 2 times. 90 sec plank
10:49 AM Nov 18th
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Cardio. If you go to a gym do 15 min on 3 different machines: row, bike, elliptical, treadmill, stairs, etc. No gym, walk or run for 45 min.
9:16 AM Nov 17th
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WOD: Thrusters (dumbbells barbell or curl bar) 5 sets of 20 reps w/ 1 min rest between; 40lbs, 50, 60, 70, 80lbs. 25 boxjumps. 25 lunges
9:04 PM Nov 14th
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WOD: 50 pushups then 50 situps, 40 pushups/40 situps, 30/30, 20/20, 10/10. For time. Need more? go back up 10/10, 20/20, 30/30, 40/40, 50/50
8:45 AM Nov 13th
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Rest Day. With the cold/flu season fast approaching consider locally grown honey as an immune system booster. Works for me. Boosts energy 2
8:36 AM Nov 12th
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WOD: 5k run
9:25 AM Nov 11th
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WOD: 50reps:dips, squats, pushups, dumbbell swing (35lb/20lb), lunges, benchdips, 4count flutterkicks, boxjumps, pullups. For time.
10:57 AM Nov 10th
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WOD: 4 rounds: 100 jumprope (no rope, do jumping jacks) 50 natural situps. Alternate situps with reverse crunches each round. minimal rest.
9:38 AM Nov 9th
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- Name Rick Bawsel
- Location Marietta, GA
- Web http://www.chews4...
- Bio 51 years old with a passion for fitness. Workouts draw from a wide range of styles: traditional, CrossFit & Navy SEAL training, and hi rep & intensity sets.
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