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Post Supercross Sunday Workout - Toronto

by Racer X Virtual Trainer


Think you can go all out like the pros do in a 450 main event? Time to prove it in this Coach Seiji designed all-out AMRAP (As Many Reps As Possible). Good luck @Lumpdog256.

AMRAP for duration of 450 main event. Toronto's main was 22:09

Note: I looked at the wrong time. The actual race time was 16:17.841. No worries, this challenge is STILL 22:09.

20 air squats (See below for form)
10 butterfly sit ups
10 hands off push ups (see below for form)

How to do the challenge.

  1. It's very easy to follow. Set a stop watch for 22 minutes 9 seconds (the same time it took Ryan Villopoto to complete the 450 main event in toronto).
  2. Perform 20 air squats then immediately do 10 butterfly situps, then immediately do 10 hands off pushups.
  3. Once you complete the pushups, go back to the air squats and repeat the circuit until time runs out.
  4. Count your total number of reps for each exercise (or total number of circuits completed).

The winner will get either: (Post Your Results in the Comment Section Below)

  1. An all expense paid trip to Coach Seiji's house to train exclusively with the master himself. Coach Seiji will provide everything including bikes, fully prepped supercross and MX tracks, road bikes, mountain bikes, meals, and lodging. Also included will be daily massages and life lessons taught from the yet to be written book, "The World According to Seiji." As an added bonus, daily lectures on "why I was once a Crossfit hater but now I'm a lover" will also be held. -or-
  2. A pat on the back and a well deserved attaboy!

Crossfit Explaination of the Air Squat

Hands Off Pushup

Greg, Brad, and Pat from Concept2 doing the challenge

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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  1. Gravatar
    Coach Seiji March 25, 2012 at 1:58 pm

    Winning time of SX class was actually 16:17.

    Challenge time is STILL 22:09.

  2. Gravatar
    eddie casillas March 25, 2012 at 7:56 pm

    Crossfit Seiji really? Lowering your educational standards to go after some low hanging fruit?
    That H2O polo player needs to work on her shoulder ROM and the girl bouncing at end range make sure you give her my card for when she injures her knee as well as the dude squatting down to the ball who demonstrates R knee valgus.

  3. Gravatar
    Kelly March 26, 2012 at 7:35 am

    I loved the workout, but glad it's over. Got 16 reps in.

  4. Gravatar
    Racer X Virtual Trainer March 26, 2012 at 9:11 am

    Eddie, Eddie, Eddie.....what to do with you.....Seiji is doing anything BUT lowering his standards. Not all Crossfit is bad. Even hardcore Crossfitters will admit that there are certainly bad affiliates. But to say they are all bad is is just wrong. I have a feeling you would be very impressed if you visited Crossfit Costa Messa. Chris Worden is a very smart trainer and certainly knows what he is doing. And Seiji, well that dude is as good as they come.

    So when do you want me to schedule you a Crossfit session over in Costa Messa? Wait, you can do CF when Charles get's it at his gym!

    Kelly - Great job tough girl! I was only able to bust out 14 rounds. So far you are the champ!

  5. Gravatar
    Coach Seiji March 26, 2012 at 1:49 pm

    Wow Eddie. You know me man. Yes there are bad CrossFit trainers, videos, affiliates and participants. There are things about CrossFit that I don't like (too easy to get cert, too easy to open affiliate, etc). I was a CrossFit hater since its inception but once someone explained it to me via science and yes, mechanics, I became a believer in what I believe CrossFit is supposed to be. I use CrossFit when I think it's appropriate for the right athletes, at the right time at the intensity, frequency and duration that my knowledge and experience dictate. I preach proper mechanics and don't sacrifice it for intensity (one of my favorite things about CrossFit is the challenge of maintaining proper mechanics under metabolic stress.) I act, I believe, how you Eddie would expect me to behave given my background and experience level. Again, I know bad CrossFit exists, but that is not me. If you have a question about what you think I may or may not be doing you are ALWAYS welcome to contact me personally at any time and I would contact you in the same manner as a professional and personal courtesy before making a blanket statement. I'm not mad Eddie, just thought you would have more faith in me.

  6. Gravatar
    Joseph Habacker March 26, 2012 at 6:31 pm

    How do you know these people are telling the truth? Video? I was 16 weeks in coach seji's 19 week program when I tore my meniscus coming up short on a jump. Wish I could do this so bad... Love this site!!

  7. Gravatar
    Joseph Habacker March 26, 2012 at 6:41 pm

    Wow an all expense trip! Im doing every post sunday workout when I get full movement back in my knee. I'm surprised more people aren't doing this. Eddie clearly is incompetent to how awesome and thoughtful coach seji has given to the average joe in training. I've read every article on this site, twice. That's not An over statement. I even have been inspired to spend well over a grand on a bycicle and I am a college kid

  8. Gravatar
    Brandon March 26, 2012 at 6:43 pm

    15, Pushed the whole time

  9. Gravatar
    Racer X Virtual Trainer March 27, 2012 at 9:17 pm

    Joseph - The trip to Seiji's is a joke hence the second option of a pat on the back and an attaboy. Sorry if you didn't get my humor. Honesty is left up to the individual. If someone wants to lie, they are only hurting them self.

    Brandon - so far you are the champ!

  10. Gravatar
    DJ March 30, 2012 at 6:38 am

    I got 20. Halfway through I looked at the timer and thought, wow, I'm only halfway! Good workout!

  11. Gravatar
    Racer X Virtual Trainer March 30, 2012 at 8:32 am

    20? Great job. You may need to verify that one with video!

  12. Gravatar
    Erik March 30, 2012 at 2:34 pm

    when is the deadline?

  13. Gravatar
    Racer X Virtual Trainer April 02, 2012 at 1:29 pm

    There are no deadlines. Atta-boys never expire :)

    FYI - Amateur sensation Cooper Webb and his buddy A-class rider Jason Astudillo did 22 rounds. So far that is the record.

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