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No Equipment, no problem: 92 Crossfit Workouts with no equipment

No Equipment, no problem: 92 Crossfit Workouts with no equipment
No Equipment, no problem: 92 Crossfit Workouts without equipment Written by "> | posted in Workouts | 72 Comments Over the weekend I had a workout in the local park adjacent Kitsilano Beach (an area in Vancouver). We had access to a pull-up station next to the basketball courts, so what workout would make sense? Handstands are a great balance exercise and no equipment required Well, this got me thinking what other workouts are good for those of us who find ourselves on the road or have limited equipment options? Here’s 92 Crossfit workouts not requiring equipment: 10 rounds of 10 second “L” sits off the floor “Susan” – 5 rounds for time: Run 200m, then 10 squats, 10 push ups Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups 10 Rounds for time: 10 burpees, 100 m sprint 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump. 3 Rounds for time: 10 Handstand push ups, 200 m run For time complete 100 burpees

Physical Fitness Testing | Strength and Conditioning Test | Athletic Performance Test How to Design Physical Fitness Tests to Measure Your Progress You’ll have a tough time figuring out if your strength and conditioning program works unless you measure your progress. The best athletes possess high levels of agility, strength, power, speed, and endurance. There are specific tests that measure each one of these components of athletic ability. Use the information in this article to make sure you match the proper test with the characteristic that you’re trying to evaluate, i.e. choose a vertical jump to measure power. Understand your sport or event It’s easy to choose the right test if you know the energy demands and movement patterns of your activity. If you’re preparing for physical fitness testing to enter the police academy, you’ll simply need to train for the tests given on that particular day. Sport testing requires a basic understanding of the event length, intensity, work-to-rest ratios, and common injuries associated with the activity. Goof-Proof Testing Guidelines 1.

Picky Palate - Aurora Beta-alanine as a sport supplement Within the past few years, beta-alanine has appeared on the sport nutrition market. Beta-alanine is typically administered as capsules or as a powder that is mixed with a liquid (usually water). While several clinical trials have shown increases in markers of aerobic endurance performance, body composition, and strength with beta-alanine, others have demonstrated no ergogenic benefits. This section discusses beta-alanine as a sport supplement, beginning with its parent compound carnosine. Carnosine is a dipeptide composed of the amino acids histidine and beta-alanine. Carnosine occurs naturally in the brain, cardiac muscle, kidney, and stomach, as well as in relatively large amounts in skeletal muscles (primarily Type II muscle fibers). Carnosine contributes to the buffering of hydrogen ions, thus attenuating (slowing down) a drop in pH associated with anaerobic metabolism. Researchers have begun extensive research in the area of beta-alanine supplementation for strength athletes.

Tuesday 10: Favorite “No Equipment” Workouts Jun 12, 2012 Posted by Mel on Jun 12, 2012 in Blog | 22 comments Tuesday 10: Favorite “No Equipment” Workouts My 10 Favorite “No Equipment, No Excuses” Workouts Even I, hater of heat and summer months, sometimes just want to get outside and move around… no equipment, no fuss… just me, my iPod, a bottle of water, and my sweat. Warm up with an easy 400m run and some high knees + butt kicks + straight leg march — and modify the number of rounds and reps in the workouts, as needed, to suit your mood and personal level of firebreathing. [photo] 1. 2. 3. 4. 5. [photo] 6. 7. 8. 9. 10. BONUS: Turn it up to 1111. Looking for more ‘no-equipment needed’ ideas? [Download a PDF of this Tuesday 10 List.] Tags: backyard workout, bear crawl, crossfit, tuesday 10 Post a comment Like what you've read?

L-glutamine: Benefits ? Side effects ? Dose ? L-glutamine is one of the non-essential amino acids in humans. Although the body can produce it, immune system weaknesses and nerve problems can occur during times of high demand. buy the TOP-SELLING L-glutamine on amazon.com Our body uses L-glutamine to create proteins, so-called amino sugars, and to support the production of the super-antioxidant glutathione. The body also uses L-glutamine to increase water retention in muscle cells,help signalling cell growth and tostart intensifying production of protein and glycogen. Glutamine is therefore a very popular supplement with strength athletes. Among the free amino acids in human blood, L-glutamine is the most abundant at around 20% of the total. When do we need L-glutamine A pronounced lack of L-glutamine can be detected particularly during times of metabolic ill-health, such as after difficult operations, or when suffering from injuries or burns. Foods high in L-glutamine Doses of L-glutamine Functions of L-glutamine L-glutamine and glutamate

Parallette Training - Volume 1 Parallettes are an indispensable piece of training equipment. Fortunately, they are inexpensive, easy to make, light, and portable. With bodyweight exercises alone, incredible strength can be developed simply by selecting positions that will increase muscle loading. The range of exercises they can introduce to a training program is enormous. Static Holds Practicing isometric contractions under load has been proven to be very effective in strength development. Handstand Handstands on parallettes are easier to hold than on the floor as they increase the size of your base, and practicing them on parallettes will help you achieve a stable freestanding handstand sooner. L-sit Aim for being able to hold an L-sit for at least 30 seconds. Tucked support:Hold a support with your thighs pulled in toward your chest and perpendicular to the ground. Single-leg L-sits:Hold the L-sit with one leg bent and one leg straight. Manna:The next stage in the L-sit family is a manna. Dynamic Exercises:

Protein intake in relation to performance Adequate protein ingestion is essential for maximizing training-induced adaptations, particularly in strength development. Also, since protein can be metabolized for energy, adequate protein ingestion is of particular concern for athletes in energy-demanding aerobic endurance sports, such as triathlons or marathons. The next sections highlight various aspects of protein intakes for several types of athletes and physical activity preferences—aerobic, anaerobic, and strength training. The general understanding is that protein’s contribution to prolonged aerobic exercise ranges between 5% and 15% of total energy expenditure, depending on the intensity and duration of the exercise bout (Antonio and Stout 2001; Mero 1999). Using this factor of protein intake, Friedman and Lemon (1989) instructed five well-trained distance runners to consume two different diets for a period of six days each. Does protein supplementation promote muscle hypertrophy during training?

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