Övnings bank 'tuff muskelträning med viktnedgångs resultat hittad på http://www.board.crossfit.com/showthread.php?t=21576

Run 1/2 mile 50 air squats - 3 rounds.

10 push-ups 10 sit ups 10 squats - 10 rounds.

200 air squats for time.

"Susan" Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran...21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps - 5 rounds.

Handstand 30 seconds and 10 squats, 8 rounds.

10 push-ups 100M dash 10x.

Tabata squats.

5x 400M sprints.

10 X 100 m dash.

25 pressing snatch balances each arm. No weight.

Run 1 mile, lunging 30 steps every 1 minute.

handstand 30 seconds and 20 air squats, 5 rounds.

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 air squats. For time.

4x 25 jumping squats

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.

10 air squats every 1 minute of your 1 mile run.

100 burpies for time.

Run 1 mile for time.

10 push-ups 10 squats 10 sit ups 10 rounds.

10 vertical jumps, run 400 meters, 5 rounds.

spend a total of 3 minutes in a handstand.

100 air squats for time.

Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds.

100 push ups for time.

Run 1 mile for time.

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

10 walking lunges, 10 push-ups, 10 rounds.

Tabata Squats.

50 split jumps for time.

Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.

10 burpies, 100meter sprint 10x for time.

"L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!

run 400 meters, 50 air squats. 4rounds.

handstand 30 seconds, to squat hold 30 seconds. 10 rounds.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.

Run 1 mile for time.

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Handstand to Jack-Knife to vertical jump. 30 Reps.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpies, seven rounds, for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

Run 1 mile, plus 50 squats-for time.

100 burpies for time.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand 10 seconds jack-knife to vertical jump. 25 reps...

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 air squats x 5. Rest equal amounts as it took to do each 50.

Run 1 mile and do 10 push-ups every 1 minute.

sprint 100m 30 squats...8 rounds.

30 push ups, 30 second handstand or Plebs Plank..3 rounds.

10 sit ups and 10 burpies...10 rounds-for time.

handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.

250 jumping jacks...for time.

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

Tabata Push-ups.

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

Run 1 minute, squat 1 minute 5 rounds.

run 1 mile for time.

air squat x 10 push up x 10 sit up x 10 3 rounds for time

10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.

Do Tabata Squats with eyes closed.

bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 air squats, 3rounds for time.

20 jumping jacks, 20 burpies, 20 air squats...3 rounds

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

100 air squats 3 min. rest, 100 air squats.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

10x 50 meter sprint.

Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do "mens style" do your pushups from the knees. After that do 100 air squats for time.

Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups

run 400m air squat 30 hand stand 30 seconds 3 rounds for time

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form

50 burpies for time.

5 pushups, 5 squats, 5 sit-ups - 20 rounds

Run 1 mile, stopping every minute to do 20 air squats.

30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds

run 200 meters, 50 squats, 3 rounds

Tabata Squats

Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.

Automatisk stabiliseringI nya studier har man upptäckt att i stort sett alla arm- och benrörelser startar med en aktivering av djupa bålmuskulaturen. Delar av bålmuskulaturen aktiveras automatiskt några hundradels sekunder strax innan musklerna i armar eller ben [Hodges 2003]. Att djupa bålmuskulaturen kopplas in automatiskt är något som man kan känna själv om man t.ex sträcker ut armen och lyfter en kastrull på matbordet. Om man saknar denna reflexmässiga aktivering så är man i riskzonen för ryggproblem [Richardsson m.fl 1999].

Fitness i världsklass med 100 ord

Ät kött och grönsaker, nötter och frön, en del frukt, lite stärkelse och inget socker. Håll intaget på en nivå som stödjer träningen men inte kroppsfett. Träna de huvudsakliga lyften: marklyft, frivändningar, knäböj, pressar, stöt och ryck. Lär dig gymnastikens grunder; pull-ups, dips, repklättring, armhävningar, sit-ups, pressar till handstående, piruetter, volter, split och olika positioner. Cykla, spring, simma och ro hårt och snabbt. Blanda dessa element fem till sex dagar i veckan i så många kombinationer och mönster som kreativiteten tillåter. Rutin är fienden. Håll träningspassen korta och intensiva. Lär dig utöva nya sporter regelbundet.

Akupunktur lindrar svår fibromyalgi Av: Av Johan Nilsson
Patienter som lider av fibromyalgi upplever en kraftig symtomlindring flera månader efter behandlingen, jämfört med patienter som får simulerad akunpunktur.

Fyndet rapporteras vid den 11:e internationella smärtkongressen som denna vecka pågår i Sydney, Australien. Forskare vid Mayo Clinic, Rochester, Minnesota i USA, inkluderade 50 patienter med måttlig till svår fibromyalgi i en studie. Alla patienter hade tidigare provat en rad olika behandlingar utan framgång.Patienterna randomiserades till att antingen få akupunktur eller simluerad akupunktur. Patienterna själva visste inte om vilken av de två behandlingstyperna de fick. Behandlingen bestod av sex behandlingstillfällen och varade i två till tre veckor. Före behandlingen, direkt efter, en månad senare och sju månader efter behandlingen fick patienterna svara på frågor hur de upplevde sina sjukdomssymtom samt hur sjukdomen påverkade deras dagliga liv.Hos de patienter som fick akupunktur sågs en signifikant förbättring av symtom som smärta, sjuklig trötthet, och ångest. Efter sju månader hade förbättringen klingat av och symtomen var lika kraftiga som före behandlingen. Den största förbättringen sågs en månad efter behandlingen.Enligt forskarna visar studien att akupunktur verkligen kan påverka fibromyalgi, även patienter med relativt svår fibromyalgi.

Johan Nilsson
Alla rättigheter till texten tillhör Dagens Medicin Sverige AB och respektive författare.

This soup is a tonic for your Kidneys and will help you build up your Acquired Essence, doubtlessly damaged from gallons of coffee, junk food consumption, too many happy hours, and late nights spent studying your brains out. Preserve your Pre-Heaven essence and whip up a batch today!

All kidding aside, this is a great recipe to tonify Kidneys, Essence and Marrow, strengthening the brain and bones in the process. Pass it along to your patients. As an added bonus, it makes a deficient Spleen happy too--Spleens like easy to digest stuff like soups and stews.

Ingredients:

• Clean bone of any variety - beef, chicken, etc.
• Clean water
• Fresh ginger root
• Scallions
• Salt
• Optional ingredients: beans, tofu, vegetables, anything you like that's fresh, organic and healthy that you like in a vegetable soup. Stay away from processed stuff - that defeats the purpose of eating bone soup!

Directions:

When the soup is done, consume! If the bone got soft enough during cooking, eat it too!

Förstår man när man ska stanna, går man inte utanför sina gränser, utan samlar kraft som man ska

Hur kan man börja ändra sin livsstil mot mer vila?

Det viktigaste för att kunna öka sin vila är troligen att man är fullkomligt övertygad om att den är

viktig. Men om man vill pröva för att se om vila ger effekt, bör man under minst tre månader följa

nedanstående tre punkter.

1) Gör medveten avslappning (i vaket tillstånd) i minst 20 minuter i sträck varje dag.

2) Se till att majoriteten av dina dagar är så lite fyllda med aktiviteter att du har ”dötid” över.

3) Se till att växla dagarnas aktiviteter och arbete med variation och vila emellanåt.