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Walt Hester
13 followers -
Enjoying all of the twists and turns. Photographer, addiction counselor, cyclist, fit nut, husband and father
Enjoying all of the twists and turns. Photographer, addiction counselor, cyclist, fit nut, husband and father

13 followers
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Originally shared by ****
Gymnastics WOD 28-07-2014

PRACTICE for 10 minutes:
    Strict Deficit  Handstand Push Up  
 
#gymnastics  #wod  #flexibility  #mobility  #carlpaoli 

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"Aerials"

Life is a waterfall
we're one in the river
and one again after the fall
swimming through the void
we hear the word
we lose ourselves
but we find it all....
cause we are the ones that want to play
always want to go
but you never want to stay
and we are the ones that want to choose
always want to play
but you never want to lose
aerials, in the sky
when you lose small mind
you free your life
life is a waterfall
we drink from the river
then we turn around and put up our walls
swimming through the void
we hear the word
we lose ourselves
but we find it all...
cause we are the ones that want to play
always want to go
but you never want to stay
and we are the ones that want to choose
always want to play
but you never want to lose
aerials, in the sky
when you lose small mind
you free your life
aerials, so up high
when you free your eyes eternal prize
aerials, in the sky
when you lose small mind
you free your life
aerials, so up high
when you free your eyes eternal prize

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Originally shared by ****
Workout Of the Day 29-07-2014
___________________________________
Warm-up

Posetech Running Drills, then
Marsh Mile Run for time

then

Dynamic Stretch:
Neck, Shoulders, Arms, Wrists, Chest, Lower Back, Quad, Glute, Ankle


______________________________
Mobility

  1. Overhead tissue smash 2:00/
  2. Super front rack 2:00/
  3. Single leg flexion 2:00/
 
 
______________________________
Strength

Clean and Jerk; 7,5,3,2,1,1,1... rep max weight.

 
....................................................................
CHOOSE ONE - CHOOSE ONE - CHOOSE ONE
....................................................................  
______________________________
Crossfit.com

rest

    
______________________________
Crossfit Football

IN-SEASON
Strength

Amateur
    Strength – Rest

Collegiate
    Deadlift 5, 5, 5
    Strict Pull Ups 5 x max reps (1 min rest)

Professional
    Deadlift 5, 5, 5
    Strict Pull Ups 5 x max reps (1 min rest)

Conditioning

Lizzie
12, 9, 6, 3 reps of:
    185 lbs (84kg) Power Cleans
    Ring Dips

...
OFF-SEASON
Strength

Amateur
    Deadlift 5 RM (add 10 lbs (5kg) to last workout)
    Ring Pull Ups 3 x max reps (3 min rest)

Collegiate
    Deadlift 5 RM
    Ring Pull Ups 3 x max reps (3 min rest)

Professional
    Deadlift 5 RM
    Ring Pull Ups 3 x max reps (3 min rest)

Conditioning

12, 9, 6, 3 reps of:
    Deadlifts @ 75% of last set of 5 reps
    Ring Dips


______________________________
NCLAB

There are 10 work intervals. Each work interval has a 2 min cap, followed by 2 minutes of rest. Start with #1 and end with #10 you score is the “max reps” of  each interval.
 

1. 250M Row
    10 Thrusters (135/95)(61/43kg)
    Max Rep Pull Ups

2.) 2 Rounds Of Cindy
    Max Rep Clean and Jerk 135/95

3.) 20 Burpees
    Max Rep OH Squats 135/95

4.) 12 Squat Cleans 135/95
    Max Rep HSPU

5.) Max Rep Squat Snatch 135/95
 
6.) 400M Run
    Max Rep Hang Power Clean 135/95

7.) 15 Front Squats
    Max Reps Muscle Ups

8.) 50 Air Squats
    Max Rep Jerks 135/95

9.) 50 Box Jumps 20″
    Max Rep Deadlift 135/95
 
10.) 25 K2E
    Max Hang Power Snatch 135/95


______________________________
Crossfit Invictus

A.
Every minute, on the minute, for 15 minutes:
    Power Clean x 2 reps

Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

B.
“CrossFit Games 2014 – 21-15-9 Complex”
For time:
    8 deadlifts (155 / 115 lb.)(70/52kg)
    7 cleans (155 / 115 lb.)
    6 snatches (155 / 115 lb.)
    8 pull-ups
    7 chest-to-bar pull-ups
    6 bar muscle-ups
    6 deadlifts (155 / 115 lb.)
    5 cleans (155 / 115 lb.)
    4 snatches (155 / 115 lb.)
    6 pull-ups
    5 chest-to-bar pull-ups
    4 bar muscle-ups
    4 deadlifts (155 / 115 lb.)
    3 cleans (155 / 115 lb.)
    2 snatches (155 / 115 lb.)
    4 pull-ups
    3 chest-to-bar pull-ups
    2 bar muscle-ups

PROGRAMMING NOTE – This is a transition week. Please use it to get yourself 100% mentally and physically recovered and reinvigorated to begin the first official training cycle of the 2015 CrossFit Games season.

 
______________________________
Bells & Balls

A. 4 Sets (Skill):
    10 1 arm Kettlebell Snatch
    5x Hurdle Drill

B. Tabata (total reps for each):
    Bike (calories)
    Sit-Ups
    Push-Ups
    Slam Ball
*Take 1 min rest between rounds


 
#############################
sources:
http://crossfitglenmore.com/
http://crossfit.com/
http://nccflab.com/
http://crossfitfootball.com/
http://www.crossfitsouthbay.com/
http://www.crossfitinvictus.com/

#crossfit  #mobility  #strength  #weightlifting  #wod  #workout
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Waterfalls at Tamerza Oasis, Tunisia.
Tamerza is the largest mountain oasis in Tunisia, known as Ad Turres by the Romans. It has a pleasant canyon and has an abandoned old town. The town was abandoned after the river flooded for 22 days in 1969. It is located north of the salt lakes and receives fresh water from the nearby hills. It is in the hillcountry near the border with Algeria, and is 6km from Mides.
Follow  +AmiPlanet




#waterfall #waterfalls #Tamerza #oasis #Tunisia #trip #Africa #traveling #travel #amazing #fantastic #pic  
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Originally shared by ****
Workout Of the Day 01-08-2014
___________________________________
Warm-up

2-6 Turkish Get-ups EMOTM for 10:00

then 

Dynamic Stretch: 
Neck, Shoulders, Arms, Wrists, Chest, Lower Back, Quad, Glute, Ankle


______________________________ 
Mobility

 1. OH rib mobilization with dowel or pain ball 2:00/
 2. OH banded distraction 2:00/   
 3. Posterior chain floss 2:00/
 
 
______________________________ 
Strength

Strict Barbell shoulder press; 12,5,4,3,2,1,1,1 rep max weight.

  
....................................................................
CHOOSE ONE - CHOOSE ONE - CHOOSE ONE
....................................................................  
______________________________
Crossfit.com

8 rounds of:
    Run 400 meters
    Rest 90 seconds

    
______________________________
Crossfit Football

IN-SEASON
Strength

Amateur
    Game Day

Collegiate
    Strength – Rest
    Conditioning – Rest

Professional
    Bench Press 3×10 @ 75% of 1RM
    Chin Ups 5 x max reps (1 mins rest)
    GHD Back Extensions 3 x 20 (1 min rest)
    Conditioning – Rest

Conditioning

For time:
    1 minute – Max 50 lbs DB Thrusters
    Rest 1 minute
    1 minute – Max Toes to Bar
    Rest 1 minute
    1 minute – Max Row for Calories
    Rest 1 minute
    1 minute – Max Burpees

*Score each round by total reps.


Off-Season
Strength

Amateur
    Power Clean 5×3 (add 2.5 lbs (1kg) to last workout)
    Chin Ups 3 x max reps

Collegiate
    1 x Weighted Pull Up max rep @ 30% of body weight
    1 x Weighted Chin Up max rep @ 30% of body weight

Professional
    1 x max reps Weighted Pull Up @ 30% of body weight
    1 x max reps Weighted Chin Up @ 30% of body weight

Conditioning

Complete 3 rounds for time:
    1 minute – Max 50 lbs DB Thrusters
    Rest 1 minute
    1 minute – Max Toes to Bar
    Rest 1 minute
    1 minute – Max Row for Calories
    Rest 1 minute
    1 minute – Max Burpees

*Rest 1 minute between rounds
*Score each round by total reps
    

______________________________
NCLAB

Swim Workout

1×200 warm-up
3×150 kick w/ fins w/30 rest
6×100 w/ pull buoy (paddles are optional) w/ 30sec rest
9×50 swim (25 easy/25 sprint) w/ 30sec rest
1×300 w/ fins (alternate 50 swim/50 kick)
1×100 warm-down

Total:  2100
 

Run Workout

6 rounds:  800m moderate paced run, 200m row (sprint), 10x OH (35/25lbs) (16/11kg) jumping split lunges

No rest between rounds

***Lindsey Valenzuela and I did this workout last Thursday and the OH lunges crushed me.  And Lindsey breezed through the workout.
 

Row Workout

Row 1min easy, 
row 1min at a pace 20sec/500m slower than your 1000m PR pace, 
row 1min easy, 
next min row 1sec/500m faster than opening min pace, 
row 1min easy, 
next min row 1sec/500m faster than previous effort, 
row 1min easy….  
Continue until your times are now longer descending by 1sec/500m.


Airdyne/Assault Bike Workout

5 rounds:
    15sec max effort with 30sec easy spin
    30sec sprint with 60sec easy spin
    60sec hard with 2min easy spin
1min rest between rounds


______________________________
Crossfit Invictus 

A.
Every minute, on the minute, for 15 minutes:
    Hang Snatch + Snatch

*Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90

B.
Four sets of:
    4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes

C.
For time:
    21 Thrusters (115/75 lbs)(52/34kg)
    7 Muscle-Ups
    15 Thrusters (115/75 lbs)
    5 Muscle-Ups
    9 Thrusters (115/75 lbs)
    3 Muscle-Ups

 
______________________________
Bells & Balls

A. 9-6-3-6-9:
    Burpee Wall Ball
    Row for calories X 2

B. 2 x Death by 40 M partner sprint

C. 3 Sets: 
    10 Dead Bugs/side
    10 GHD Hip Extension 


 
#############################
sources:
http://crossfitglenmore.com/
http://crossfit.com/
http://nccflab.com/
http://crossfitfootball.com/
http://www.crossfitsouthbay.com/
http://www.crossfitinvictus.com/

#crossfit  #mobility  #strength  #weightlifting  #wod  #workout 
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Me and my camel out workin' the street.
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