|
< class="pagetitle">Archive for February, 2010
“Take calculated risks. That is quite different from being rash.” From this day forward I will not be listing the warmup / joint mobilisation / warm up circuit. I will simply show the workout [s] that were done on the day. Workout: 5K Row Keep a nice steady pace throughout. Finisher: Alphabet Core Workout. “The happiest life is that which constantly exercises and educates what is best in us.” Warmup & Joint Mobilisation 3 mins skipping 10 x Flutterkicks / Squat & Reach / Pushups x 3 Workout: 2 minute nightmare [You start the round on the 2 minute mark....aim to finish as quickly as possible...the quicker you finish, the more rest you will get before the next 2 min mark - if you don't finish, then you sit out until the next 2 minute mark] The workout time is 20 minutes…..the aim is 10 rounds 10 Pushups [Spiderman / Regular] 10 Leg Raises with a Pulse at the top 10 Burps / Burpees [WIth a jump / or Gold Standard if you can] 40 Rope turns [Skipping] Cool Down and Stretch. Well done to Barb for tracking us down this evening, and then working like a trooper….great effort and nice flourish at the end of the skipping with those cross overs…..show off The Machine was in action again this morning……went from 10 reps to 12 reps on each round, and then to 15 on the last round….nice one bud…. “It was a high counsel that I once heard given to a young person, “Always do what you are afraid to do.” Warmup & Joint Mobilisation [3 min skipping] 10 x Flutter Kicks / Squat & Reach / Pushups x 3 Workout: 30 / 30 [30 seconds hard work / 30 seconds Hard Cardio
4 Rounds Finisher: Alphabet Lie on floor, hands under butt / small of the back. Head up chin on chest. Raise the feet 3 - 6 inches off the deck. Trace the Alphabet with your feet [do not allow them to touch the floor] ALL LETTERS ARE IN UPPER CASE [CAPITALS] and make ‘em BIG!! Cool Down and Stretch. This is a fiendish workout…….it follows a combat sport……3 mins hard work [last 30s of the round being a frenzy!!] followed by 1 minute rest. After the rest you come out fighting for a total of 4 rounds. Great work by everyone today…..TGI Friday tomorrow. By the way, due to the school closure, we are above the Pages Book Emporium tomorrow evening [6pm & 7pm sessions] And one quote just for fun….. “If at first you don’t succeed, try, try again. Then quit. There’s no use being a damn fool about it.“ Warmup and Joint Mobilisation [3 mins Skipping] 10 x Flutter Kicks / Squat & Reach / Pushups x 3 Workout: 40 / 20 [40s work / 20s rest] SDL High Pulls Plank Medicine Ball Squat and Throw Ab Hold or Walk out [The walk out is an advanced Core Exercise - you have been warned Back Leg Pulse x 4 Finisher: Burpee 10 To 1 For this, Partner A does 10 Burpees, then Partner B does 10, A does 9, B does 9, and so forth until you reach 1. From 5 reps and below, the Burpees are the most difficult variation you can do……Gold Standard is good!!] Cool Down & Stretch “What chance gathers she easily scatters. A great person attracts great people and knows how to hold them together.” Warmup & Joint Mobilisation [3m skipping then mobilise joints from shoulders through to ankles] 3oseconds Jumping Jacks / Squat & Reach / Pushups x 3 WORKOUT: Supersets [5 mins] 15-10-5-10-15-10-5-10-15-10-5 etc
Rest 1 minute between supersets Cool Down and Stretch You work through a pair of exercises and go through them for 5 mins. For example: 15 Squat & Press / 15 Mtn Climbers, 10Squat & Press / 10 Mtn Climber, 5 Squat & Press / 5 Mtn Climbers, 10 Squat & Press / 10 Mtn Climbers, 15 Squat & Press / 15 Mtn Climbers etc and carry on for 5 minutes. Then rest for a minute…..then move to the next pair of exercises. “Character and personal force are the only investments that are worth anything.” Great show today by everyone who turned up……here’s to a great week of recovery…..hope to see you ALL on Feb 22……same times, same places!!! Warmup and Joint Mobilisation 30s Jumping Jacks / Cross Crawls / Squats x 3 Workout: 30 / 20 [30s work / 20s Rest] Clean & Press Flutter Kick Combo SD High Pulls Plank Getups Kneeling Slam Ball Mountain Climbers 1 minute Rest [includes the last 20 s rest of the set] 4 Rounds On the 4th Round, you do 2 sets of each exercise before moving to the next exercise Cool Down and Stretch. I’ve thoroughly enjoyed the 30 day challenge…..you ALL Rock!! I’m off to the UK for a week, so hope to see you upon my return Have a great week of Active Recovery [to the machines out there, yes you know who I'm talking about.....this means recovery and rest!!] “Happiness consists in activity: such is the constitution of our nature; it is a running stream, and not a stagnant pool.” Today was the final day of the 30 day challenge……look back and realise what you have done, where you have come from, what you have gone through……and relish the fact that compared to where you were when you started this journey [be it 30 days, 2 months or 6 months] you are freakin unrecognisable…..you are ‘machines’ compared to where you were…..you are, hopefully, recognising that YOU are so much more capable than you thought. Today’s workout was proof of that……it was a totally simple workout, consisting of just one exercise…..but was simply fiendish in it’s execution…..and think to where you were at the beginning of your journey…..this workout would have finished you before you had even given it a go. After a warm up and Joint Mobilisation Start the timer, to run for 30 minutes, with an alarm every minute. 1st minute do 1 burpee 2nd minute do 2 burpees 3rd minute do 3 burpees 4th minute do 4…….and carry on….. The aim is to do as many minutes as possible…..with the cutoff point at 30 minutes…. The first few minutes will seem easy, but after the 8 or 9 minute mark, you will realise that this maybe harder than first thought…..and after 12 minutes…..oh my GOD……the ‘F’ bomb was dropped numerous occasions…… True grit and determination was shown by everyone who took part in the workout……some great numbers too…..20 minutes…23 minutes….18 minutes…..truly awesome……MANY THANKS!!!! “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.“ This is a repeat of the very first workout we did at the beginning of the challenge…….amazing to think that 30 days has gone by…..think back to where you were when you started, and the differences in you since then Warmup & Joint Mobilisation 3 min skipping 10 Spiderman Crawls / Lunges / Double Leg Hip Extensions x 3 Workout: AMRAP in 20 mins 100 Rope Turns 10 Pushups [Regular or Off set] 10 Squats / Drop Squats 10 Lunges 10 Burps / Burpees Repeat as many times as possible in the 20 mins. Cooldown and Stretch. Some fantastic numbers today……..you ALL improved on your numbers….your technique…..truly outstanding effort. See you all tomorrow for the final weigh-in and measurements Have a great one “The Mind is everything; What you think, you become”Gautama Buddha This has been one tough week……we are coming to the end of the 30 day challenge…..your strength, your conditioning is improving in leaps and bounds……but it is so important to remember that rest and recovery is a vital ingredient in your endeavour…….one of the reasons why the week of 15 Feb will be an active recovery / rest week. From the Enhanced Interval Training on Monday to that ‘Bastard’ Decker Today’s workout was no exception either…..you were ALL aching from Decker yesterday, yet you turned up, you met it face on….and you kicked it’s ASS….. One of the comments given was that only 4 weeks ago, a workout like today’s would have caused vomiting [at least twice]…..yet this athlete not only did it, she did it with full burpees, having completed Decker last night. Inspirational. Warmup & Joint Mobilisation 3 min Skipping 10 Spiderman Crawls / 10 Lunges / 10 Double Leg Hip Extensions x 3 Workout: Continuous Clock, Minute Drill, 30s per exercise.
5 Rounds Cool Down and Stretch The drill is 3 minutes of exercise, followed by 1 minute rest. You do each exercise for 30s than move to the next one…..you transition through the exercises as quickly as possible. 30s J Jacks, 30s M Climbers, 30s Pushups, 30s Kneeling Slam Ball etc “The best way to prepare for life is to begin to live.“ Decker’s evil twin was in charge today…….great efforts by everyone in ALL 3 sessions…..and very impressed with the ‘F bombs’ dropped throughout ALL 3 sessions too……. Warmup & Joint Mobilisation 20 Jumping Jacks / 10 Squat & Reach / 10 Pushups x 3 Workout: Decker [Each suit corresponds to an exercise, face cards are 12 [!!], Aces are 11, and any number below 5 is 5 reps [so if 2 hearts came up, you would do 5 of that corresponding exercise] HEARTS Single Leg Squats Diamonds Renegade Rows Spades Good Mornings Clubs Burpees JOKERS 5 of each of the exercises followed by 1 length Bear Crawl!!] COOL DOWN & STRETCH Awesome work, well done guys……..felt the love……really really felt it, today |
Powered by WordPress, Mandigo theme by tom.
Entries (RSS)
and Comments (RSS).
]