CSL 30 Minute Workout
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The "CSL" 30 minute workout is a great workout to challenge yourself. CSL stands for (C)hest, (S)houlders and (L)egs.
In this video, Pro Female MMA fighter (and Lockflow Capt.) Sally "Slick" Krumdiack demonstates the exercise sequence.
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CSL 1
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CSL 2
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CSL 3
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CSL 4
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CSL 5
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CSL 6
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CSL7
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CSL8
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CSL9
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CSL10
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CSL11
Sally is in the push up position on 2 dumbells.
Sally drops her body down to the mat
Sally pushes herself back up
Sally pulls her right hand up to her shoulder (this counts as #1)
Sally drops down again
Sally pushes herself back up
Sally Pulls her left hand up to her chest (this is #2, she repeats this 10 times)
Sally runs to the barbell, and loads it up
Sally shoulder presses it up, and repeats this 10 times. (The bounce is optional depending on weight load and fatique level)
Sally puts the bar behind her head
Sally squats the bar 10 times, then rests for the remainder of the 1 minute go period.
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I loved and hated this workout, try it out guys and post what you think about it!!!
maybe it's a better thing to do it for a time period instead of reps. I do it more intense if i have to work for time.
hard sparring session is like a cold shower in a warm day. It feels good.
ahh no edit in this... like to add: I liked it and I will going to try it out.
hard sparring session is like a cold shower in a warm day. It feels good.
Awesome workout especially for those just taking up the sport.It works cos it's functional.
Experienced fighters should incorporate this circuit as well becos there is ample room to add more elements to the base workout.
All in all..
excellent.
Thanks to Chaz, Captcha's ass been capped!
Sally has the LF graphic T without the red around the grapplers....cool
Good stuff. It looks like it would be pretty fun after 30 rounds...
-Joe Miles
Some people never go crazy. What truely horrible lives they must lead. -Charles Bukowski
Nice.
-Adam Mays "Courage is endurance for one moment more" "If size mattered, the elephant would be the king of the jungle."
FREESTYLE AMERICAN SHOOT TEAM Thanks to eagles for the sig!
going to have to try this one
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I love Sally!
Um, I mean great technique!
Everyone has a plan till they get punched in the face - Mike Tyson.
I like this, but I'd like to make more of a circuit out of it. I'm thinking of adding some core exercises (torso twists, back extensions, etc.) and back exercises (pull-ups, rows, etc.). Maybe those could be added just using the bar?
30 sets??? Just did 10 sets tonight - kicked my ass --
Mmmmm, renegade push-ups. The delicious pain.
I like how this trains the recovery as well.
Reminds me of "The Fluffy Cloud Dance": http://www.crossfitnyc.org/archives/2007/09/the_fluffy_clou.html
HHHmmm looks fun! NOT im sure sally will be drilling me with this soon
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and bloo
just did this workout...WOW.
set 4 i knew i was in trouble. set 15 set bleed into set 16.
i paused, reset the timer, did another 8 sets and had to reset the timer again and finish the last 7.
hope i dont have to lift anything above my head at work tomorrow!
PS the 30min workout took me 38min LOL!
Sally had me do this workout on wed! Im still friggin sore and it almost midnight on sat night!!! This workout kicks A**!!!
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and bloo
i hate this workout!!!! so f*ckin hard!
Brett - LOL
i survied twice , dam im still hurtin gotta thank chaz and sally
“Stupidity is also a gift of God, but one mustn't misuse it.” Pope John Paul II
Im a recent victim of this tourtrious workout. It was forced upon me yesterday and it is up there right next to water boarding. Unless you enjoy being sore as hell the next day, stay away from this workout.
^^^ LOL
What a workout. I started out being able to do just 5. The next work out I made it to 10 now I am up to 20 reps. On the barbell I use a 25 pound plate. I end it by doing sprints or a hard 3 mile run. Hopefully, I will be able to do the full 30 sets in the next week fews.
Keep'em coming!!
The next few weeks! Ha! I am smoked just thinking about it!!
Any suggestion for how much weight to use?
ima try this one!
Mouse, start with 15 - 20!
I'm a strong in shape kid, and this just kicked my butt. I was able to pound out 12 rounds using 25lb dumb bells, and 10lbs on each side of the bar bell. The lactic acid just filled up my shoulders too fast. I'm gonna try it again on Monday with 10lb dumb bells and no weight on the bar. Maybe I'll get 30.
Hit me once, shame on me. Hit me again, you're pretty good!
Why is it that she puts so much pressure on her right arm during the push ups? did injure her other arm or strain it?
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