WOD: Thursday - 040308
Stairs, Hills, & 3 Minute Drills
1. Stairs (various)
2. 3 min. bodyweight/ab drills (various incl: burpees, spiderman push ups, knee ins..)
3. Hill Sprints (various 7 also uphill bear crawl push ups)
4. 3 min. plank
90 sec. rest between each set of exercises.
Friday, April 04, 2008
WOD: Wednesday 040208
"Kettlebells For Strength"
Perform ea. exercise for 1 minute, with 1 minute rest between ea.
1. Kettlebell Sumo Squat
2. KB 1 arm swing (left0
3. KB 1 arm swing (right)
4. Elevated KB Push Up
5. KB 1 arm deadlift (left)
6. KB 1 arm deadlift (right)
7. KB Squat w/ high pull
8. KB OH Walk (change hands when changing directions)
9. KB Horse stance
10. KB Russian Twists
"Kettlebells For Strength"
Perform ea. exercise for 1 minute, with 1 minute rest between ea.
1. Kettlebell Sumo Squat
2. KB 1 arm swing (left0
3. KB 1 arm swing (right)
4. Elevated KB Push Up
5. KB 1 arm deadlift (left)
6. KB 1 arm deadlift (right)
7. KB Squat w/ high pull
8. KB OH Walk (change hands when changing directions)
9. KB Horse stance
10. KB Russian Twists
Wednesday, April 02, 2008
"The King Of Pain" Returns
WOD: Tuesday - 040108
Round 1
1. Thrusters x 50
2. Mt. Climbers x 40/side
3. Narrow Prison Push Ups x 30
4. Burpees w/ jump x 20
5. Knee 2 elbow plank x 10/side
Round 2
Split class into 2 groups and partner up. While group 1 performs 1 minute of 25 yard suicides, group 2 performs exercise 1 listed above. Once the minute is complete, partners switch out, and group 2 performs 1 minute of 25 yards suicides, while group 1 performs exercise 1 listed above.
Rest 90 seconds, and repeat the sequence for all of the exercises listed above.
WOD: Tuesday - 040108
Round 1
1. Thrusters x 50
2. Mt. Climbers x 40/side
3. Narrow Prison Push Ups x 30
4. Burpees w/ jump x 20
5. Knee 2 elbow plank x 10/side
Round 2
Split class into 2 groups and partner up. While group 1 performs 1 minute of 25 yard suicides, group 2 performs exercise 1 listed above. Once the minute is complete, partners switch out, and group 2 performs 1 minute of 25 yards suicides, while group 1 performs exercise 1 listed above.
Rest 90 seconds, and repeat the sequence for all of the exercises listed above.
Friday, March 28, 2008
WOD: Thursday - 032708
"The Hills"
1. Hill sprints x 7
2. Fwd Hill Bear Crawls x 6
3. Uphill stalker Lunges (Miss Sophia's) x 5
4. Backward Hill Bear Crawls x 4
5. Uphill backpeddles x 3
6. Backward Crabwalks x 2
7. Uphill Lunge & Dip x 1
Rest 90 secs after each set of exercises.
"The Hills"
1. Hill sprints x 7
2. Fwd Hill Bear Crawls x 6
3. Uphill stalker Lunges (Miss Sophia's) x 5
4. Backward Hill Bear Crawls x 4
5. Uphill backpeddles x 3
6. Backward Crabwalks x 2
7. Uphill Lunge & Dip x 1
Rest 90 secs after each set of exercises.
Thursday, March 27, 2008
WOD: Wednesday - 032608
Kettlebell Drag & Shuffle:
While peddling backwards in a squatting position, drag the kettlebell with one arm for 20 yards. Pick up the kettlebell and hold it by the horns. While holding the kettlebell in front of your chest, shuffle back to the starting line. Properly place the kettlebell down, and drag it for 20 yards with the opposite hand, and shuffle to starting line in opposite direction. Complete 5 rounds. rest 1 minute between rounds.
Things to remember, when peddling backwards:
Do not grab or pick up the kettlebell when peddling backwards. Always lead with your hips hinged and butt extended. Keep you back flat, and always look ahead. Keep your abs engaged. Peddle backwards by driving and pushing the balls of your feet in the ground.
Rest for 2 minutes, then perform the following sequence:
Alternate the following 2 exercises in the following fashion;
1. 10 KB 2 handed swings/ 1 Burpees
2. 10 KB 2 handed swings/ 2 Burpees
3. 10 KB 2 handed swings/ 3 Burpees
4. 10 KB 2 handed swings/ 4 Burpees
5. 10 KB 2 handed swings/ 5 Burpees
6. 10 KB 2 handed swings/ 6 Burpees
7. 10 KB 2 handed swings/ 7 Burpees
8. 10 KB 2 handed swings/ 8 Burpees
9. 10 KB 2 handed swings/ 9 Burpees
10.10 KB 2 handed swings/ 10 Burpees
Rest 1 minute, and then reverse the sequence
(i.e 10 KB 2 handed swings/ 9 Burpees, 10 KB 2 handed swings/ 8 Burpees, etc...)
You can also perform this exercise sequence in the following fashion:
1. 10 KB 2 handed swings/ 1 Burpee
2. 9 KB 2 handed swings/ 2 Burpees
3. 8 KB 2 handed swings/ 3 Burpees
4. 7 KB 2 handed swings/ 4 Burpees
5. 6 KB 2 handed swings/ 5 Burpees
6. 5 KB 2 handed swings/ 6 Burpees
7. 4 KB 2 handed swings/ 7 Burpees
8. 3 KB 2 handed swings/ 8 Burpees
9. 2 KB 2 handed swings/ 9 Burpees
10.1 KB 2 handed swing/ 10 Burpees
Kettlebell Drag & Shuffle:
While peddling backwards in a squatting position, drag the kettlebell with one arm for 20 yards. Pick up the kettlebell and hold it by the horns. While holding the kettlebell in front of your chest, shuffle back to the starting line. Properly place the kettlebell down, and drag it for 20 yards with the opposite hand, and shuffle to starting line in opposite direction. Complete 5 rounds. rest 1 minute between rounds.
Things to remember, when peddling backwards:
Do not grab or pick up the kettlebell when peddling backwards. Always lead with your hips hinged and butt extended. Keep you back flat, and always look ahead. Keep your abs engaged. Peddle backwards by driving and pushing the balls of your feet in the ground.
Rest for 2 minutes, then perform the following sequence:
Alternate the following 2 exercises in the following fashion;
1. 10 KB 2 handed swings/ 1 Burpees
2. 10 KB 2 handed swings/ 2 Burpees
3. 10 KB 2 handed swings/ 3 Burpees
4. 10 KB 2 handed swings/ 4 Burpees
5. 10 KB 2 handed swings/ 5 Burpees
6. 10 KB 2 handed swings/ 6 Burpees
7. 10 KB 2 handed swings/ 7 Burpees
8. 10 KB 2 handed swings/ 8 Burpees
9. 10 KB 2 handed swings/ 9 Burpees
10.10 KB 2 handed swings/ 10 Burpees
Rest 1 minute, and then reverse the sequence
(i.e 10 KB 2 handed swings/ 9 Burpees, 10 KB 2 handed swings/ 8 Burpees, etc...)
You can also perform this exercise sequence in the following fashion:
1. 10 KB 2 handed swings/ 1 Burpee
2. 9 KB 2 handed swings/ 2 Burpees
3. 8 KB 2 handed swings/ 3 Burpees
4. 7 KB 2 handed swings/ 4 Burpees
5. 6 KB 2 handed swings/ 5 Burpees
6. 5 KB 2 handed swings/ 6 Burpees
7. 4 KB 2 handed swings/ 7 Burpees
8. 3 KB 2 handed swings/ 8 Burpees
9. 2 KB 2 handed swings/ 9 Burpees
10.1 KB 2 handed swing/ 10 Burpees
WOD: Tuesday - 032508
Perform 6 sets of 1 minute of work/30 seconds of rest of ea. individually, before moving to the next exercise. Rest for 2 minutes between each exercise cycle. (i.e. perform 6 rounds of exercise 1, rest 2 minutes, and then begin 6 rounds of exercise 2).
1. Jump Rope (as many as possible)
2. Push up & Raise
3. March Madness Verticals (as many as possible)
4. Burpees (as many as possible)
Perform 6 sets of 1 minute of work/30 seconds of rest of ea. individually, before moving to the next exercise. Rest for 2 minutes between each exercise cycle. (i.e. perform 6 rounds of exercise 1, rest 2 minutes, and then begin 6 rounds of exercise 2).
1. Jump Rope (as many as possible)
2. Push up & Raise
3. March Madness Verticals (as many as possible)
4. Burpees (as many as possible)
WOD: Monday - 032408
Perform each exercise for 30 secs. Perform 30 secs of burpees after ea. exercise. Complete all exercises, and take 90 sec. break. Repeat for 3 rounds.
1. Box Jumps w/ Med Ball
2. Elevated Push Up Climbers
3. Dip & Thrusts
4. Pullups
5. Jump Rope
6. Med Ball Toss
Perform each exercise for 30 secs. Perform 30 secs of burpees after ea. exercise. Complete all exercises, and take 90 sec. break. Repeat for 3 rounds.
1. Box Jumps w/ Med Ball
2. Elevated Push Up Climbers
3. Dip & Thrusts
4. Pullups
5. Jump Rope
6. Med Ball Toss
Friday, March 21, 2008
Thursday, March 20, 2008
WOD: Thursday - 032108
Alternate between the 2 exercises, by performing the following rep scheme.
5/5,10,10/15,15/20,20/25,25/30,30/35,35/40,40/35,35/30,30/25,25/20........
AM Fitcamp
1. 2-handed KB swing
2. Burpees
Rest 2 minutes
Bonus:
10 yard KB drag and shuffle x 4 minutes
PM Fitcamp
1. 2-Handed KB swing
2. Push Ups
Alternate between the 2 exercises, by performing the following rep scheme.
5/5,10,10/15,15/20,20/25,25/30,30/35,35/40,40/35,35/30,30/25,25/20........
AM Fitcamp
1. 2-handed KB swing
2. Burpees
Rest 2 minutes
Bonus:
10 yard KB drag and shuffle x 4 minutes
PM Fitcamp
1. 2-Handed KB swing
2. Push Ups
WOD: Wednesday - 031908 (happy birthday to my dad, R.I.P.)
Tabata Tuesday (The Wednsday/Post Storm Remix)
Perform each exercise for 20, rest 10, and repeat for 8 rounds. Perform this protocol for each exercise. Once you have completed 8 rounds, move immediately to the next exercise. It's easy to keep up with the time. We simply use the
Gymboss Interval Timer
.
1. Tabata Squats
2. Push Ups
3. Ski Jump Squats
4. Burpees
5. Mt. Climbers
6. Plank
This was good for anaerobic cardio conditioning, as well as building strength. You can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.
Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don't forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.
This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.
Tabata Tuesday (The Wednsday/Post Storm Remix)
Perform each exercise for 20, rest 10, and repeat for 8 rounds. Perform this protocol for each exercise. Once you have completed 8 rounds, move immediately to the next exercise. It's easy to keep up with the time. We simply use the
Gymboss Interval Timer
.
1. Tabata Squats
2. Push Ups
3. Ski Jump Squats
4. Burpees
5. Mt. Climbers
6. Plank
This was good for anaerobic cardio conditioning, as well as building strength. You can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.
Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don't forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.
This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.
Tuesday, March 18, 2008
Today's article about the benefits of kettlebell training in the Wall Street Journal"
ACHES & CLAIMS
Getting a Handle
On Weight Training
By LAURA JOHANNES
March 18, 2008; Page D2
They look like cannonballs with handles. Some fitness experts say these weight-training tools, called kettlebells, create a unique, full-body workout, but other experts fear the explosive movements usually involved with the equipment could cause injury.
* * *
Kettlebells, used by weightlifters in the early 20th century, are becoming popular again. That's largely due to former Russian military instructor Pavel Tsatsouline, who teamed up in 2001 with fitness publisher Dragon Door Publications Inc., of Little Canada, Minn., to start selling kettlebells in the U.S. A number of companies now sell the bells, which have a rough cast-iron surface.
In general, men start with a 35-pound bell and women start with 18 or 26 pounds, depending on their strength. Dragon Door says women are 40% of its customers and about 80% of those attending classes taught by instructors certified in its methods.
You can use a kettlebell to do traditional lifting exercises, but the routines popularized by Mr. Tsatsouline use the full body rather than a single muscle. A signature exercise is the kettlebell swing, in which you grab the bell with both hands and swing it from between your legs until it is about shoulder height. Many instructors suggest lifting them outside, says Nashville, Tenn., instructor David Whitely, in part because if you drop one no harm is done.
The health benefits of strength training are well-established. However, so far, few studies compare traditional free weights or machines to kettlebells. In one study, presented at the 2006 meeting of the nonprofit National Strength and Conditioning Association, researchers from Georgetown College in Kentucky found a 35-pound kettlebell worked muscles harder -- as measured by electrical activity -- than a dumbbell of the same weight. The reason is that the bell's offset center of gravity makes the load less stable, increasing difficulty, says researcher Chris Proulx, now at Keene State College, in Keene, N.H. But a higher-weight dumbell would likely work the muscles just as hard, he adds.
Some fitness experts have concerns about safety, particularly about the swing, which some fear could injure the back. "I wouldn't take [someone] who has not been exercising and start her on a kettlebell program -- it's too risky," says Manhattan personal trainer Joan Pagano, author of several strength-training books for women. She has concerns that many of the exercises put too much wear-and-tear on joints.
Kettlebell enthusiasts say the handle facilitates exercises that could be awkward with a dumbbell, and its off-center weight distribution creates a unique workout. They also say the bells strengthen shoulders and back, and actually prevent injuries.
Mr. Tsatsouline says kettlebells are very unlikely to cause injury if you work up to the exercises gradually and take the time to learn proper form. For example, the thrust in the swing should come from the hips, not the back. He adds that kettlebells provide enough variety on their own, but that some people do prefer to use them along with traditional free weights.
Write to Laura Johannes at laura.johannes@wsj.com
ACHES & CLAIMS
Getting a Handle
On Weight Training
By LAURA JOHANNES
March 18, 2008; Page D2
They look like cannonballs with handles. Some fitness experts say these weight-training tools, called kettlebells, create a unique, full-body workout, but other experts fear the explosive movements usually involved with the equipment could cause injury.
* * *
Kettlebells, used by weightlifters in the early 20th century, are becoming popular again. That's largely due to former Russian military instructor Pavel Tsatsouline, who teamed up in 2001 with fitness publisher Dragon Door Publications Inc., of Little Canada, Minn., to start selling kettlebells in the U.S. A number of companies now sell the bells, which have a rough cast-iron surface.
In general, men start with a 35-pound bell and women start with 18 or 26 pounds, depending on their strength. Dragon Door says women are 40% of its customers and about 80% of those attending classes taught by instructors certified in its methods.
You can use a kettlebell to do traditional lifting exercises, but the routines popularized by Mr. Tsatsouline use the full body rather than a single muscle. A signature exercise is the kettlebell swing, in which you grab the bell with both hands and swing it from between your legs until it is about shoulder height. Many instructors suggest lifting them outside, says Nashville, Tenn., instructor David Whitely, in part because if you drop one no harm is done.
The health benefits of strength training are well-established. However, so far, few studies compare traditional free weights or machines to kettlebells. In one study, presented at the 2006 meeting of the nonprofit National Strength and Conditioning Association, researchers from Georgetown College in Kentucky found a 35-pound kettlebell worked muscles harder -- as measured by electrical activity -- than a dumbbell of the same weight. The reason is that the bell's offset center of gravity makes the load less stable, increasing difficulty, says researcher Chris Proulx, now at Keene State College, in Keene, N.H. But a higher-weight dumbell would likely work the muscles just as hard, he adds.
Some fitness experts have concerns about safety, particularly about the swing, which some fear could injure the back. "I wouldn't take [someone] who has not been exercising and start her on a kettlebell program -- it's too risky," says Manhattan personal trainer Joan Pagano, author of several strength-training books for women. She has concerns that many of the exercises put too much wear-and-tear on joints.
Kettlebell enthusiasts say the handle facilitates exercises that could be awkward with a dumbbell, and its off-center weight distribution creates a unique workout. They also say the bells strengthen shoulders and back, and actually prevent injuries.
Mr. Tsatsouline says kettlebells are very unlikely to cause injury if you work up to the exercises gradually and take the time to learn proper form. For example, the thrust in the swing should come from the hips, not the back. He adds that kettlebells provide enough variety on their own, but that some people do prefer to use them along with traditional free weights.
Write to Laura Johannes at laura.johannes@wsj.com
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