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< class="pagetitle">Archive for May, 2010
“If you’re not living life on the edge, you are taking up too much space” Steve Macdonald This is the start of the ‘Deload’ week so we will be dialling back a bit on the workouts, to give the body a chance to recover. HOWEVER, today’s workout was rather tough…..but it is the toughest one of the week [besides you had the weekend off!!! Workout: Continuous Clock 60s per exercise
4 Rounds Finisher: 5 / 25 x 6 Sprints “Be Fearless & Keep Smiling” Steve Macdonald Last Friday of the 4 week Period, so thought it was only fair to unleash Decker again…….great workout this……each suit corresponds to the exercise done, face cards are 12 reps, Ace is 11, and anything under 5 you do 5!! Workout: Decker Hearts: Single Leg Squats Diamonds: Renegade Rows Spades: Good Mornings Clubs: Burps / Burpees Joker: 400m RUN!! Great effort by everyone. And with the morning Crew, we finished off with a Round of……coffee at the New Hot Shots…great way to end the workout and get ready for the weekend.
Great Job by Ryan and Kris, the two attendees at 7pm……honest, the cards were shuffled…..I had no idea you would do so many squats together, so many renegade rows….and the less said about the burpees!!! Achieved F bombs throughout……in both the 6pm and 7pm sessions……nice one We have a number ways in which to measure the ‘effectiveness’ of a workout…..there is the layer system…..how many layers come off…..[7pm, only shorts were left on by one individual!!!]…..whether or not finger status is achieved [there was none today]……and whether F bombs are dropped……well defo on the F Bombs…..with one athlete, thought she was going for the shock and awe with the number of bombs…..one within 5 seconds of arrival……….LOVE IT!!!! No names no shame eh Tara? “The greatest mistake you can make in life is to continually be afraid you will make one.“ After warming up and mobilisation of the joints [2 warmup circuits] Workout: Tabata [20 / 10 x 8]
60s rest between exercises [you complete all 8 sets per exercise, then take 60s rest before moving to the next exercise] Take 2 minute rest High Pulls and the Burpees to recover as much as possible. Keep a count of the reps you do on each turn, and try to match it or beat on the next period……this keeps you focussed for sure!!! Finisher: Static Strength Hold 20/10
2 Rounds. Hold the position of maximum tension for 20s, then move to the next exercise in the 10s ‘rest’ period. No 7pm session today Lunchtime Session Tabata 20 / 10 x 8
Great, hard Sessions today everyone……WELL DONE…… Love the fact that an F bomb could not be delivered due to a lack of breath……no name no shame eh JO
“The future depends on what we do in the present.” - Mahatma Gandhi After a 2 Round Warmup and Joint Mobilisation Circuit Workout: 40/20
4 Rounds Finisher: 15 / 15 x 6 Burpees!!! Lunchtime 30 minute Express Workout Same as the Bootcamp session except we did 3 ROUNDS instead of 4. 7pm Advanced Workout Bodyweight Complex 5 x 8 [60s Rest]
Finisher: 15 / 15 x 6 Mountain Climbers “If you would create something, After a warmup and mobilisation of the joints. Warmup Circuit 3 Rounds. Workout: 60 / 60 [60s Work / 60s HARD CARDIO]
4 Rounds Great workout today everyone………..have a great LONG Weekend and see you ALL Tuesday “Happy are those who dream dreams and are ready to pay the price to make them come true.” It was a cold and WINDY day today……well done to ALL who came out and played. After a warmup and joint mobilisation Workout: 30/30 [30s work / 30s active recovery] x 4
Finisher: 15/15 x 6 Mountain Climbers You work through 4 rounds of each exercise and then move onto the next one. Lunchtime Session Workout: 20 x Burps or Burpees 10 x Pushups 20 x Squats 10 x Body Row 5 Rounds - As Fast As Possible [you end up doing 100 Burpees, 100 Squats, 50 Pushups and 50 Body Rows] 7pm Advanced Session Workout:
then
then
This was a great workout and the work ethic showed was amazing……especially Margaret….you did fantastic….you held that Sandbag at full stretch on each and every ‘Rest’ period…..no slacking….truly inspirational!!! Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain! Contained in an email from Deb Ferner
Thought it was highly appropriate given that there were tremendous Thunderstorms and Lightening displays this afternoon……and due to the electrical storms I cancelled the evenings workouts. [We DO workout come rain or shine, but to be safe, we cancel if there are electrical storms going on]
So to that end here is the workout we did this morning and at the lunchtime session:
Workout: AMRAP [As Many Rounds As Possible] in 15minutes
Well done to Jo ‘Legs’ for completing 12 Rounds!!!!! Great to see Tara back, came along to the lunchtime session….and sure enough launched the F-BOMBS…..Fan ‘Frickin’Tastic!!!! Due to the cancellation of the evening sessions, treated myself to a ‘playtime’ with Candy the Lab…..took her for a run in the forest…….in the rain…..running [running NOT jogging]…twisting, turning, ducking and diving through the trees, running up fallen trees…..BEAR CRAWLING [yes I bear crawled for fun!!] through the undergrowth…..Candy thought it was great…..and I had a fantastic 45 minutes play time in the trees…. Have a great one guys….again, sorry to call it off, but did not want to take chances with the electrical storm…..see you ALL Thursday “Adapt yourself to the life you have been given; and truly love the people with whom destiny has surrounded you.“ After a thorough warmup and mobilisation of the joints. Workout: 40 / 20 x 2
30s Rest
30s Rest
2mins Rest Finisher: 10 / 40 x 6 Sprints [2 x shuffle then sprint......do this 4 times then the last 2 times, start from the prone position] Mount Baker High School Workout: 30 / 15
60s Rest 5 Rounds Finisher: It pays to be a winner relay race……sprint 25m then 5 pushups 5 squats, race back and tag the next team mate. “Success is sweet: the sweeter if long delayed and attained through manifold struggles and defeats.” After a warmup and mobilisation of the joints. Workout: 60 / 15
60s Break 2 Rounds Finisher: 20 /10 x 6 Sprint or Mountain Climbers Awesome work guys…….have a great weekend “Our greatest glory is not in never falling but in rising every time we fall.” - Confucius After a thorough Warmup and Mobilisation of the joints……we covered a skills session with the Equalisers…..Pushups, Tricep Dips and Body Rows….. LEAVE THE EGO IN THE VEHICLE!!!! The exercises done today are hard……they are there to build strength, to build character…..to give you an unstoppable will…..and YOU DID FANTASTIC!!!! IT was great seeing everyone do the best they could, and although it was difficult, it was FUN! 9am and 6pm Workouts: Workout: Enhanced Interval Training Place a set of cones about 25m apart. Run to the cone; Stop and Turn Around; SPRINT back [Note I say RUN, not jog to the cone....we don't jog, we RUN, and we RUN FAST Choose one of the following 4 exercises and do 10 of that exercise:
Repeat the run, and upon your return choose another of the exercise listed and do 10 of that one…..Repeat for 5 minutes. Take a 60 - 90s Break 3 Rounds Finisher: 10 -1 Knee Raises on the Equaliser [with a partner] Lunchtime Session: Workout: 30/30
3 Rounds 7pm Session: Workout: Carry, Run and Press With a Sandbag.
Do the above for 5 minutes. 60s break 4 Rounds. LISA - You worked so hard….it was fantastic to see….well done on getting to grips with the Squats whilst holding the SB……great job. Nice work today guys……….the sun was shining, temperature was perfect….well done…..see you tomorrow. Great to give Robyn her set of birthday bumps |
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