Workout Of The Day

Sam II doing Power Cleans

Sam II during "The Chief"

I’ve had some requests to start posting workouts for people who are ready to start CrossFit even though the gym won’t be open until 2010. From now on I’ll post a workout every couple of days that can be performed almost anywhere with minimal equipment. Use your backyard, go to a park, or a high school track. If you have a light set of dumbbells, a place to do pull-ups, and a place to run you should be able to do most workouts.


4 Rounds as fast as possible

400m Run
50 Air Squats

Make sure you are getting the full range of motion on the squats – Hip crease below knee crease. Keep the feet shoulder width apart with toes slightly pointed out, keep the weight in your heels, keep your lumbar curve engaged, and make sure your knees are tracking over your toes by pushing the knees outward. As always, post time to comments.

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  • Stefan

    You’re the man! Thanks Neal

  • Stefan

    Ok so i tried it … but i forgot to stop my timer. It was between 20 and 23 minutes though … a bit more difficult than I thought

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