27 JUL 2012 - Tabata This!

INTENSITY:

“Tabata This“
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.


RESET:
2 Rounds of:
10 Landmine Lunge + Press (45/25) - alternating legs
20 Double Unders

Band work - get those muscles loosened up!

We have completed the interview with Alan Joyner of CrossFit Believe! Be sure to check out the article for info on Alan and how CrossFit has changed his life! Look for it posted on Saturday!

26 JUL 2012 - Gassers + Reset

INTENSITY:
Rest Day

RESET:
Max Reps Clapping Push-Ups
Gasser
Rest 60 seconds
Gasser
Max Reps Clapping Push-Ups

25 JUL 2012 - Chipper WOD

The Shop Summer Games 4 was this weekend in Topeka, KS. CrossFit boxes from across Kansas and Missouri competed in a 3 WOD challenge that started with a mash-up involving a 50lbs ruck and burpees....all in the Kansas summer heat! Way to go to everyone!

We have an exclusive interview with the 3rd place overall athlete, Alan Joyner from CrossFit Believe coming up soon! Stay tuned!


Heavy Work ---the entire week is now to the right----->


INTENSITY:
For Time:
10 Turkish Get-Ups (55lbs/35lbs)
20 Burpee Pull-Ups
30 Sumo Deadlift High Pull (75/45)
40 Ball Slams (20/12)*
50 AbMat Sit-Ups

RESET:
2 Rounds of:
60s Cat Pose
20 Toe Touches 60s Cobra Pose
20 KB Orbits 60s Skin-The-Cat (Attempts)

24 JUL 2012 - Push-Ups and Heavy Run

HEAVY:
Changing it up on you! Look to the HEAVY WORK section to the RIGHT for the heavy lift. ---------->


INTENSITY:
5 Rounds for Time of:
20 Push-Ups
400m Run w/ 20# (Vest, Sandbag, Ammo Cans - find 20# of kit and run with it)

RESET: For Quality:
20 KB Orbits
20 KB Swings
20 KB Goblet Squats

SVG FIT Motivation #1 Small, Healthy Lifestyle Changes

Sitting in front of the TV all night eating cookies or chips may not always be a conscious decision, but it is a decision. We are all driven by our unconscious habits developed over time and influenced by our peers, our environment, or even our upbringing.

It doesn't have to be that way. The good news is those habits can be untrained - you have to start with small steps; just a little bit at a time. As with just about anything, changing your lifestyle in huge chunks is really just setting yourself up for dissapointment and failure.

The key is to find the things that motivate you. For me, the picture above goes a long way in the motivation department. Do I want to look like the guy on the left when I'm 40, or the guy on the right? For you, it is likely something completely different and it may be much smaller or much bigger than that.

Do COOOOOOKIES really motivate you? Do they call your name in the middle of the afternoon? If so, then start there. Tell yourself you are NOT going to have a single cookie until you walk 2 laps around the block. Then eat the cookie(s). Start small.

Before you know it, 2 laps around the block won't seem like much. Add another lap, or perhaps jog around the block twice.

The key to YOUR success is finding out what motivates YOU and offering that up as a reward for small changes. 

REMEMBER: Don't go gangbusters when trying to accomplish big changes in your life. Start small and grow big!

CrossFit Photography by Emily Karen

SVG FIT is proud to partner with Emily Karen Photography. We can now help you put pictures to the words you always want to use when you're describing your PASSION, CrossFit!!

We just recently visited CrossFit Wichita and captured some AMAZING photos! Go over and check out EmilyKaren.com for more images!

http://emilykaren.com/2012/07/crossfit-wichita-photography.html

23 JUL 2012 - Sprints, Double Unders, Wall Balls

HEAVY:
Bench Press
Between each set perform:
5 Ring Row
8 Bench Dips

INTENSITY:
3 Rounds for Time of:
100m Sprint
50 Double Unders
25 Wall Balls

Congratulations to all of the competitors who braved the heat this weekend in The Shop Summer Games 4 out in Topeka, Kansas! The WODs were brutal and so was the heat!

RESET:
2 Rounds of:
20 Bear Crawl Steps
15 Hollow Rock
10 Cobra Push Ups