What is CrossFit? Promo Video

CrossFit is the most similar style of training to what we do at Mohr Fitness.  We share the same hatred for ellipticals, and the same desire to work hard and achieve drastic results.  This video gives you a good example of how this style of training is different than what you've been doing at your cuddly little fitness center.

4 Hour Body Diet

Rather than a Daily Challenge today, I'm going to post the rules to the diet I will be following for the next 30 days.

"Slow-Carb Diet" from "4 Hour Body"

1. Eat nothing white, or that could be white (bread, pasta, cereal)

2. No fruit

3. No drinking calories (exception 2 glasses red wine per night are allowed)

4. Eat the same meals over and over (same thing for breakfast and lunch, I like to mix up my dinner)

5. One day per week, eat ANYTHING you want ALL day long.

Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Black beans
*Beef (preferably grass-fed)
Pork
*Fish
Legumes
*Lentils (also called "dal" or "daal")
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee Asparagus
Peas
Broccoli
Green beans

The author suggests taking one choice from each category at every meal, and has starred the choices that are most effective.

I am cooking with olive and coconut oil only, and eliminating all dairy (except eggs) as well.

Everydaypaleo.com offers an awesome dish to cook every night if you are looking for recipes.

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"Nobody Makes Me Bleed my own Blood"

(Beginner)

Tabata intervals (20 seconds work / 10 seconds rest) x 5 of:

Squats

Burpees

Planks

(No rest between rounds)

(Advanced)

Tabata intervals x 5 of:

Overhead press

Curl

Weighted Lunge

[Rest 1 minute]
Burpee

Plank

High Knees

[Rest 1 minute]

Pullup

Row

Squat

We don't stop when we bleed our own blood, we just wrap a paper towell around it.

Daily Challenge

(Beginner)

10 Rounds of:

1 Pullup

3 Pushups

10 Squats

(Advanced)

10 Rounds of:

1 Snatch

2 Behind the Neck Press

3 Back Squat

Rebecca Morefield - Owner of Rouge Hair Salon - 2nd workout at Mohr Fitness

Daily Challenge

(Beginner)

30 Seconds of each of the following:

Squats, High Knees, Burpee

(Rest 1 minute and repeat 2 more times)

(Advanced)

5 Minutes of Burpees

3 Minutes of Thrusters

1 Minute of Pullups

Daily Challenge

(Beginner)

25 Pushups 50 Squats

20 Pushups 40 Squats

15 Pushups 30 Squats

10 Pushups 20 Squats

5 Pushups 10 Squats

(Advanced)

25 Deadlifts 50 Tuck Jumps 500 Meter Row

20 Deadlifts 40 Tuck Jumps 400 Meter Row

15 Deadlifts 30 Tuck Jumps 300 Meter Row

10 Deadlifts 20 Tuck Jumps 200 Meter Row

5 Deadlifts 10 Tuck Jumps 100 Meter Row





Daily Challenge

(Beginner)

100 situps

(Advanced)

50 Snatches

"Whatever you did for one of the least of these brothers of Mine, you did for Me." - Matthew 25:40

Daily Challenge

(Beginner)

5 Pullups

50 jump ropes

4 Pullups

40 jump ropes

3 Pullups

30 jump ropes

2 Pullups

20 jump ropes

1 Pullup

10 jump ropes

(Advanced)

10 Clean and Jerks

100 Double Unders

8 Clean and Jerks

80 Double Unders

6 Clean and Jerks

60 Double Unders

4 Clean and Jerks

40 Double Unders

2 Clean and Jerks

20 Double Unders



QUOTE OF THE DAY

"I'm feeling very upper bodily today"

-Alison Slagle

Daily Challenge

(Beginner)

30 seconds of each of the following:

Overhead Press

Reverse Curl

Reverse Lunge

Tricep Extension

Burpee

Plank

Run in Place

Tuck Jumps

(Advanced)

3 rounds of the Beginner workout with 1 minute rest in between rounds

QUOTE OF THE DAY

"I have bruisees on my knees... you know... from doing burpees."

-Alison Slagle

Daily Challenge

(Beginner)

30 Pushups

30 Squats

30 Situps

30 Squats

30 Dips

30 Squats

(Advanced)

30 Thrusters

30 Tuck Jumps

30 Sumo High-Pulls

30 Tuck Jumps

30 Pullups

30 Tuck Jumps

30 Overhead lunges (30 each leg)

30 Tuck Jumps

30 V-Sits

30 Tuck Jumps

TTB: 24:16 (Whitnee Henley & Deanne Smith)

Daily Challenge

(Beginner)

3 rounds:

30 seconds pushups

Rest 30 seconds

30 seconds squats

Rest 30 seconds

30 seconds curls

Rest 30 seconds

30 seconds Plank w/knee to elbow

Rest 30 seconds

(Advanced)

3 rounds:

60 seconds pushups

Run in place 30 seconds

60 seconds squats

Run in place 30 seconds

60 seconds curls

Run in place 30 seconds

60 seconds Plank w/knee to elbow

Run in place 30 seconds



Daily Challenge

(Beginner)

3 rounds of:

1 min jump rope

1 min burpees

1 min REST

(Advanced)

5 rounds of:

1 min double unders

1 min jump rope

1 minute burpees

1 min REST

Daily Challenge

(Beginner)

With a continuously running clock, perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute... and so on until failure.

(Advanced)

With a continuously running clock, perform 1 clean and jerk the first minute, 2 clean and jerks the second minute, 3 clean and jerks the third minute... and so on until failure.

As soon as you fail, begin the same set up with burpees until failure, beginning at 1 burpee the first minute.

Marvin and the Marines in Afghanistan

I had a long talk with a good friend recently in the Air Force who was stationed in Las Vegas.  He said he and his Air Force buddies do my Daily Challenge workouts and get pissed when I don't post!  Marvin is now in Afghanistan at Camp Leatherneck.  The Daily Challenges from here on out are for you and your boys. 

"Marvin"

1/4 mile run

25 Handstand Pushups

1/2 mile run

50 Pullups

3/4 mile run

75 burpees

1 mile run

100 pushups