WORKOUT OF THE MONTH
Jamie Toff (Crossfit - Poliquin - Boxing)
Posted: June 03, 2012
This month’s workout requires a rowering machine and a steel bell bag that can be found in all Gymbox clubs. However, you can also use a kettle bell or barbell. Also, if you don’t have a rowing machine, you can use a skipping rope.
Here, I have the rower set on 10 and I’m using a 45kg - 100lb steel bell bag. Ladies and gents, please do not attempt this workout if you have not done cleans before. It is a skill full move and must be executed correctly. Please use a qualified coach or PT to instruct you in this move to avoid injury.
The workout is as follows:
You will row for 300 meters, then perform 21 clean and squats and then 21 burpees immediately followed by another 300m row, 15 clean and squats and 15 burpees immediately followed by 300m 9 clean and squats and 9 burpees.
The standards for the clean and squats are:
The bag must be lifted form the floor for each attempt.
The bag must be resting on the shoulder for the entire squat.
The standards for the Burpee are:
Your hips and chest must touch the floor in the press up.
You must clap above your head simultaneously jumping. There isn’t a specific height but your feet but must be off the floor.
For variations, the rowing machine can be put on a lighter setting. A lightweight can be used for the bag or a different movement such as a squat to overhead press also known as a thruster. The burpee can exclude the press up or be replaced with just a press-up.
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Thanks for reading and good luck!
Jamie Toff
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What kind of diet do I have to do(please be specific like what ceiartn foods should I avoid and what should I eat and how often?)? And what exercises should I do(please be really specific like you should sit on the floor and get in a straddle position and lean down the center and hold for 30 seconds) PS:I don’t have a lot of money so it has to not cost a lot and it has to be something that I can do in my spare time because I still have school. I want to be more flexible too so what kind of exercises can I do for that? And how can I learn how to dance without hiring a dancing instructor?.