GeoFit - May 2011

GeofitHFS' photostream on Flickr.

Some of the GeoFit Team hitting it hard in May with a few new exercises - The Turkish Get-up, Overhead Squats and Rope Pull-ups.

WOW (workout of the week)

15 minute AMRAP (perform as many rounds/reps as possible in 15 minutes):
9 burpees
5 clean & jerks 60kgs (scale down the weight if necessary)

Meat Glue Secret. Are you really getting the meat you think you are?

Team Again Faster vs. Team Rogue Event 5

WOW (workout of the week)

Time yourself to perform 5 rounds of the following:


20 double unders (or 60 singles)
10 deadlifts 60kg
15 sit-ups

GeoFit - CrossFit WOD "JEREMY"

Cat Hang Dynos - Parkour Training and Conditioning Exercise

WOW (workout of the week)

How's your muscular endurance?  Try these out.

60 second max reps squats (butt below knees)
rest 2 minutes
60 second max reps push-ups (chest tounches the ground)
rest 2 minutes
60 seconds max reps sit-ups (chest touches thighs)
rest 2 minutes
60 seconds max reps pull-ups (chin over bar)
rest 2 minutes
60 seconds max reps burpees (chest touches the ground.  Small jump once you stand upright)

NUTS & WEIGHT MANAGEMENT

The protein and fibre in nuts help to satisfy hunger and reduce apetite.
When mixed with foods rich in carbohydrate, nuts can slow the digestion of the meal resulting in a slower rise in blood glucose.
Nuts are rich in healthy fats (monounsaturated and polyunstaurated fats) which improves insulin sensitivity.
Nuts are nutrient dense with a wide variety of vitamins, minerals, antioxidants - vitamin E, folate, manganese, protein, and niacin, to name a few.

TIP - replace a sweet snack with a handful of plain nuts and maybe some dried fruit.  Keep it in a container at your desk and munch on it when you are feeling hungry.

WOW (workout of the week)

Complete 3 rounds of:
400m run
5 pull-ups
10 burpees
15 burpees

You can get in some exercise anywhere....even in an ancient Aztec civilization.