The 4 Horsemen will usher in a new age of fitness. The traditional versions of Conquest, War, Famine and Death are represented in our focus on Goals, Competition, Nutrition and Metabolic-conditioning. We firmly believe that strength, power and fitness are best achieved by utilizing CrossFit methods and the 4 Horsemen of Lifts: Squats, Presses, Deadlifts and O-lifts.
Friday, September 25, 2009
The following is a list of workouts that can be performed on the road, away from the gym. Look for pieces of the environment that can be used as equipment ie. benches (for box jumps), retaining walls (for box jumps), tree branches (for pullups), big stones (for "kettlebell" swings, press or thrusters) etc.
21-15-9 of Squats and Pushups rest 2-3 min and repeat as necessary.
Max rounds in 20 min of: 5 pushups, 10 situps, 15 squats
400m run x 4-6 (rest 2-5 min in between)
1 mile run, rest 5 min, 1 mile run
4 rnds for time of: 50 squats, 400m Run
3 rnds for time of: 20 burpees, 50 situps
100 pushups, 100 situps, 100 squats
5 rnds of: 15 clapping pushups, 25 hollow rock, 35 jumping squats
400m walking lunges
tabata (20s work, 10s rest) pushups, situps, burpees, squats
5 rnds of: 1 min Handstand, 10 pistols
10 rnds of: 100m sprint, 10 burpees, rest 1 min
3 rnds of: 200m run, 30 squats, 20m bear crawl, 10 burpees, 20m bear crawl
50-40-30-20-10 tuck jumps and situps/V-ups
21-15-9 Handstand pushups and pushups
3 rnds of: 20 squats, 15 burpee broad jumps, rest 2min
3 rnds of: 50 supermans, 50 situps
5 rnds of: 10 pushups, 10 jumps for height, 200 m sprint
5rnds of: 10 pushups, 10 broad jumps, 200m sprint
Practise your Gymnastics:
and all the one arm/leg and straddle/tuck variations
Go Bike riding!
Rings, or a jump rope are small enough to fit in your suitcase and will add even more variety to your workouts.
At the beginning of this month I had a chance to visit two kick ass crossfits - Crossfit Calgary and Crossfit Cowtown both located in Calgary NW and only minutes away from my sisters place. I was able to meet all time Crossfit great James "OPT" FitzGerald and join his morning class for a good butt kick. It is always great to train with great trainers, I always pick up some good tips on training and coaching. I spent most of my time in Calgary at the new Crossfit Cowtown box - owned by my friends Sean and Dani - Sean crushed me with a few killer WODs and we had a good time getting things ready for their grand opening on international bacon day. These new kids on the block are eager, ready and determined to make it big! Trainers with passion like this are hard to come by. I look forward to seeing where they are when I return next summer.
Monday, September 21, 2009
Monday, September 14, 2009
Join the fight now! Fight Gone Bad IV will go down on Saturday, September 26th at around 6pm in the 4Horsemen Garage. Come out, have fun and show your support for prostate cancer research and the Wounded Warrior project. There is still time sign up or to DONATE!