30 JUN 2012 - AMRAP Deadlift, Wall Balls, Box Jump

HEAVY:
Overhead Squat
Between each set perform:
6 Toes to Bar
4 Strict Pull-Ups

INTENSITY:
AMRAP, 12 Minutes
10 Deadlift (225/185)
8 Wall Balls
6 Box Jumps (30/24)

RESET:
2 Rounds of:
10 Landmine Lunge and Press (45/25)
10 Hollow Rocks
60 Second Squat Bridge

29 JUN 2012 - Fire Hose Wave, Wall Ball, Ball Slam, Double Unders

HEAVY:
Bench Press
Between each set perform:
100m Sprint
10 Air Squats

This is a little intense for the heavy portion. Be sure you are tracking your times. No more than 3:00 minutes break after completion of the BENCH PRESS.

INTENSITY:
5 Rounds of:
Timed Max Effort - Fire Hose Waves
20 Wall Balls
20 Ball Slams
20 Double Unders
Rest 90 Seconds

Time the maximum duration in each round you can continuously do the Fire Hose Wave (see below). Once you must stop/break, complete the given exercises then rest 90 seconds. Your SCORE is the total time performing the Fire Hose Wave.

Fire Hose Wave



RESET:
2 Rounds of:
 10 KB Walking Lunge Steps
 10 KB Swings
 10 KB Orbits (Right first round, Left second round)

28 JUN 2012 - Heavy Cleans

HEAVY:
Clean
Between each set perform:
2 Toes to bar
4 Walking Lunge Steps

INTENSITY:

Rest Day


RESET:
3 Rounds of:
9 Sandbag OTS (Over The Shoulder)
7 Landmine Obliques (left, right is one rep)
5 Burpees

27 JUN 2012 - Tabata Something Else

HEAVY:
Rest Day

INTENSITY:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.



RESET:
2 Rounds of:
10 Around The Worlds
10 Russian Twists (Right, Left is 1 rep)
(Russian Twist link- http://youtu.be/mPXb60FW4QY)

26 JUN 2012 - 400m Run, T2B, Pull-Ups, KB Walking Lunge

HEAVY:
Back Squat
Between each set perform:
5 Air Squats
10 Hollow Rock

INTENSITY:
3 Rounds for time of:
400m Run
21 Toes-to-Bar
15 Pull-Ups
9 OH Walking Lunge Steps (95/65)

Just joined SICFIT today! Wasn't really aware is was such a big social networking site. I am looking forward to getting into their well established community and meeting a bunch of CrossFitters from around the country! Check out my profile at http://www.sicfit.com/profile/SVGFIT

RESET:
2 Rounds, 10 Reps of:
10 KB Orbits
60 Second Cobra Pose
10 Air Squats
60 Second Plow Pose

CrossFit KAIA interviews with SVG FIT

Matt Everhart with SVG FIT (http://svgfit.com) takes a tour of CrossFit KAIA in Kabul, Afghanistan. Head Coach (in June 2012) Ricky Irvin goes into what it takes to be a CrossFit gym owner and how he was able to get his Military Affiliate started on the far side of no where in Afghanistan.

http://www.crossfitkaia.com / Facebook @ CrossFitKAIA

SVG FIT is a strong supporter of the CrossFit programming. Our mission is to assist new and existing CrossFit  and CrossFit-friendly box owners in taking their business to the next level, helping them get everything they want out of their gym ownership.

We assist in everything from promotions and media enhancements, to business management and advice. Come check us out at http://svgfit.com for more information!

25 JUN 2012 - Kettlebell Swing and HSPU

HEAVY:
Push-Press
Between each set perform:
7 Push-Ups
14 Double Unders

INTENSITY:
10 KB Swings (1.5p/1p)
1 HSPU
9 KB Swings
2 HSPU
8 KB Swings
3 HSPU
7 KB Swings
4 HSPU
6 KB Swings
5 HSPU
5 KB Swings
6 HSPU
4 KB Swings
7 HSPU
3 KB Swings
8 HSPU
2 KB Swings
9 HSPU
1 KB Swings
10 HSPU

RESET:
2 Rounds of:
10 Spiderman Lunges steps
10 Cobra Push-Ups

"The Gladiator" portable landmine fitness trainer

Ask me about PRE-ORDERING the GLADIATOR landmine fitness trainer and get 10% off when we go into production! Email me at svgfit@gmail.com

The ROUGH intro for the Gladiator fitness trainer!




Close-Up of the test model (pre-production)



Get ready to GET RIPPED!

This is the GLADIATOR, a barbell landmine system that is easily portable while providing a very wide variety of movements to add into your training program. Whether you are looking for a piece of gear that is going to save you some money or save you some space, the Gladiator is THE product you need!

The Gladiator workouts and exercises fit perfectly into any fitness program whether that's CrossFit, TRX, P90X, or any other strength and conditioning program out there! Core exercises at it's best!

The Gladiator eliminates the need to shove your barbell into the corner of the gym or to have a static piece of gear that annoyingly attaches to the bottom of your rack. The Gladiator weighs just 4 pounds and can be taken just about anywhere. It fits in 1 45lbs bumper plate or 2 45lbs metal plates leaving the working end free to add what ever you'd like to work with.

The Gladiator allows you simulate TONS of exercises you might not be able to do without getting thousands of dollars in equipment for your gym. From barbell work to dumbbells and kettlebells, the Gladiator will fill all of those roles perfectly.

Come check us out and let us know what you think. Get on the list to pre-order today!

24 JUN 2012 - Heavy Bench Press

HEAVY:
Bench Press
Between each set perform:
20m Sprint
4 Dumbbell Cleans

INTENSITY:
Rest Day

RESET:
1 Gasser

CrossFit KAIA is rocking and rolling out at the Kabul International Airport. If you haven't seen the posts from these guys, I would definitely recommend checking them out on Facebook! They are a big CrossFit community and have been organizing competitions and their own version of the CrossFit Games (which just went down on the 3rd of JUNE, 2012) for the last two years! They have a solid cadre of leaders and some of the best (non-profit) equipment setups I've seen out there! Not to mention "The Rack" they use for pull-ups, rope climbs, weight racks, and rings is nothing short of amazing! Check them out at https://www.facebook.com/CrossfitKAIA