Chipper Friday Time!
It’s Chipper Friday Time! Chipper Friday Time! Chipper Friday Time! Where he at? Where he at? Where he at? Now there he go, there he go, there he go, there he go! Chipper Friday, Chipper Friday, Chipper Friday, Chipper Friday! Do the Chipper Friday, Chipper Friday, Chipper Friday with a kettle bell swing! Do the Chipper Friday, Chipper Friday, Chipper Friday with a kettle bell swing!
Pre Party at LAX CF
Yep it is Chipper Friday Time, so make sure to start your weekend off right with this nice little chipper we whipped up. Consider the LAX CF your pre party spot before going out for the night. Instead of a few freebeers and a couple of shots at your friend’s house you get these 12 lovely movements at LAX CF. Enjoy!
Workout of the Day 12/16/2011
25 Steps of Walking Lunge -
Pretty straight forward. Lunge step so your front knee is at a 90 degree angle. Make sure to keep your heal on the ground. That is 1 step. Step forward with other legsrepeating the lunge. Stop when you get to 25. Almost a warm up move for what is to follow.
50 Box Jumps (24″/20″)
Kriss Kross will make you jump, jump! Just make sure to open up your hips on or above the box.
20 Double Unders
25 Ring Dips
I put my hand upon your hip. I dip, you dip, we dip. OK, there will NOT be a hand on your hip, but there will be dipping. Make sure your biceps hit the top of the rings on your dip and that your elbows are locked out at the top of the movement. Scale with a band.
20 Knees to Elbow
As a coach this is one of my pet peeve moves. Make sure that your knees touch your elbows, not your armpits or triceps. If you only hit your triceps one of the 20 NLI volunteer judges may “no rep” ya, so keep it classy LAX.
20 Kettlebell Swings (2pd/1.5pd)
No cobras or elephant trunks please.
20 Hang Squat Clean (95#/65#)
Start from the hang position, clean the bar, catch it in the squat, stand to complete the movement.
20 Burpee Box Jump (24″/20″)
Start with the burpee. Instead of jumping up into the air and clapping your hands, jump up onto the box. complete the move just like a box jump by opening your hips. No need to clap hands above head…
30 Wall Ball Shots (20#/16#)
Make sure you are breaking parallel on the squat. No 3/4 squats. Gents hit the green, ladies hit the LAXCF targets. Another movement that tends to get short changed. Don’t do it. Get full range and hit your target heights or Julio, Keenan, or one of our volunteer judges may give you a yellow card.
3 Rope Climbs @15′ (scale to 30 ring rows)
Drop your cocks and grab your socks! Sorry, I think that was a line from Full Metal Jacket. Anyway, Bring your long socks or put a sweat band on your ankle. It may look funny, but it sure beats a oozing rope burn on your leg. Sub 10 ring rows per rope climb (30 total).