Thursday, December 31, 2009

Workout for Friday, January 1

Happy New Year!!!

Favorite/Least Favorite Tabata Mash up

Pick your least favorite and favorite of the following exercises:
Sit Ups
Push Ups
Burpees
Squats
Lunges
Box Jumps
Mountain Climbers
Tuck Jumps
Double Unders
Jumping Jacks
Good Mornings

The normal Tabata is 20 seconds work, 10 seconds rest for 8 intervals. The Mash Up is to alternate favorite and least favorite exercises for a total of 16 intervals (8 minutes total). If you choose Burpees and Sit Ups--you would do burpees for 20 seconds, rest for 10 seconds, sit ups for 20 seconds, rest for 10 seconds, burpees for 20 seconds, and so on. Your "score" is the lowest number you do in any 20 second period of each exercise (you will have two scores.) We did this last on
Nov. 17.

Workout for Thursday, December 31

9 rounds for time:

10 sit ups
10 squats
10 burpees

(My way of ringing in the new year, I guess!)

Tuesday, December 29, 2009

Workout for Wednesday, December 30

50 dumbbell thrusters. For Time.

Try to go for AT LEAST 15 pounds per dumbbell.



Monday, December 28, 2009

Workout for Tuesday, December 29

100 Tuck Jumps. For Time.

Sunday, December 27, 2009

Workout for Monday, December 28

100 Walking lunges. For Time.

Saturday, December 26, 2009

Friday, December 25, 2009

Workout for Saturday, December 26

20 sit ups each minute for 10 minutes

We did this last on December 3

Thursday, December 24, 2009

Christmas Day Workout

60 push ups in as few number of sets as possible.

We did this last on November 27


Wednesday, December 23, 2009

Tuesday, December 22, 2009

Workout for Wednesday, December 23

150 squats, for time.

It is the holiday season--getting all the last minute cooking, shopping, etc. done will be tough. I'm going to try to post one element workouts that take VERY little time for the next few days.

Have a great Christmas!

Here are two of my favorite Paleo videos...




Monday, December 21, 2009

Workout for Tuesday, December 22

For 2 minutes, do as many dumbell push presses as you can--heavy as you can, counting reps
Rest 4 minutes
The next 2 minutes, do as many push ups as you can, counting reps
Rest 4 minutes
For the last 2 minutes, do as many burpees as you can, counting reps

Record total number of reps for each exercise and total workout

Sunday, December 20, 2009

Workout for Monday, December 21

50-40-30-20-10

Sit ups
Squats

Do 50 sit ups, then 50 squats, 40 sit ups, then 40 squats, and so on
For Time.

We did this last on Nov. 10

Saturday, December 19, 2009

Workout for Sunday, December 20

Outside, if you can endure the cold, or on the treadmill…

Run 1/4 mile
Rest 1 minute
Run 1/2 mile
Rest 2 minutes
Run 1 mile
Rest 3 minutes
Run 1/2 mile
Rest 2 minutes
Run 1/4 mile


Record your total time, including rest. This will be 2 1/2 miles total.

Friday, December 18, 2009

Workout for Saturday, December 19

Push up ladder, doubled

Do 2 push ups the first minute, 4 the second, 6 the third, 8 the fourth, and so on until you can no longer complete the push ups required for that minute.

We did this last on Nov. 7

Thursday, December 17, 2009

Workout for Friday, December 18

10-9-8-7-6-5-4-3-2-1

Dumbbell Push Presses (10-15 lbs. if possible)
Dumbbell Walking lunges (same dumbbells)
Dumbbell Squats (same dumbbells)

Let the dumbbells hang at your sides for the lunges, rest them on your shoulders for the squats.

We did this last on Nov. 21



Wednesday, December 16, 2009

Workout for Thursday, December 17

The Pistol (One-Legged Squats)

Do 3 sets of 5 for each leg

I have a couple of videos below. Pistols are VERY difficult. The first video shows to squat down to a chair or bench. You can also hold on to a door frame for support while squatting.
The second video is for fun--Wow--this is some CRAZY pistol action!

We did this last on Nov. 19



Tuesday, December 15, 2009

Workout for Wednesday, December 16

3 rounds for time:

We did this as a "team", each person starting at one activity and not moving to the next until everyone was finished with their work.

25 wall balls
25 squats
25 weighted good mornings
25 box jumps








Monday, December 14, 2009

Workout for Tuesday, December 15

For Time:

21-15-9

Dumbbell thrusters
Burpees

We did this last on Oct. 13






Sunday, December 13, 2009

Workout for Monday, December 14

For time:

30 Jumping jacks
30 Push-ups
30 box jumps
30 v-ups
30 supermans
30 walking lunge
30 KB swings
30 sit ups
30 squats
30 burpees

We did this last on Nov. 16

Yes, I am still here!

Sorry I didn't get workouts posted for the weekend! I have been just swamped with hosting our company Christmas party last night and other work requirements that have kept me hoppin'.

Thursday, December 10, 2009

Workout for Friday, December 11

Push Up, Sit Up Endurance

4 rounds for reps of:

Push-ups, 1 minute

Sit-ups, 1 minute

Rest 1 miunte

So, you will do as many push ups as possible for one minute, go directly to do as many sit ups as possible in one minute, then rest for one minute. 4 rounds. Count your total reps for push ups in each round and all rounds. Same with sit ups.

Workout courtesy of CrossFit OKC
We did this last on Nov. 5

Wednesday, December 9, 2009

Workout for Thursday, December 10

Planks!

Try to hold each of the following planks for 2 minutes:

Front plank
Right plank
Left plank


Tuesday, December 8, 2009

Workout for Wednesday, December 9

Dumbbell Push Press Ladder (doubled)

Use the heaviest dumbbells you typically would use to do about 8 pretty challenging reps of dumbbell push presses. On the first minute, do two DB push presses, second minute, do four, third minute do 6, and so on until you are unable to finish the push presses for that minute. Your score is the last minute you were able to complete the work.

Monday, December 7, 2009

Workout for Tuesday, December 8

For Time:

50 jumping jacks
50 walking lunges
50 good mornings
50 box jumps (or step ups--record height)
50 dumbbell push presses (5-10 lbs each hand)
50 squats
50 tuck jumps
50 sit ups
50 burpees
50 mountain climbers

We did this last on Nov. 9











Sunday, December 6, 2009

Workout for Monday, December 7

As many rounds as possible in 20 minutes of:

5 push ups
10 sit ups
15 squats

We did this last on
Oct. 31

Saturday, December 5, 2009

Workout for Sunday, December 6

Yes, today is a scheduled running day and it is soooo cold! If you have a treadmill, or if you don't mind the cold…

Run 5k (3.1 miles) for time.

Friday, December 4, 2009

Workout for Saturday, December 5

As many rounds as possible in 20 minutes:

8 burpees
12 dumbbell swings (10#, 15# or 20#)
16 walking lunges (8 each leg)

Count number of rounds and partial rounds completed.

Last time we did this was Oct. 30





Thursday, December 3, 2009

Workout for Friday, December 4

Bottom to Bottom Tabata Squats

We did this last on November 2

Remember...a tabata interval is 20 seconds work, 10 seconds rest for 8 intervals (total of 4 minutes) Count the number of reps in each 20 second interval. Your score is the LOWEST number of reps in any given interval.


Wednesday, December 2, 2009

Workout for Thursday, December 3

20 sit ups each minute for 10 minutes

I think this is a relatively easy way to get 200 sit ups done, don't you? Kinda tricky, really. That is one of the things I like about this method of training. In a very short amount of time, you can accomplish a great deal of work!

Workout for Wednesday, December 2

DB swings--3x10 (between 15# and 30#)
DB Windmills--3x5 each arm (between 10# and 25#)

10,9,8,7,6,5,4,3,2,1

Wall Ball Shots
Box Jumps
Push Ups

We did this last on Sept. 16

Monday, November 30, 2009

Workout for Tuesday, December 1

50-40-30-20-10

Dumbbell push press
Squats

50 DB Push presses, 50 squats, 40 DB push presses, 40 squats, and so on. Try to make this really fast--so just use 5 or 10 lb. dumbbells and blow through it! We did this last on Sept. 8


Sunday, November 29, 2009

Workout for Monday, November 30

For Time:

100 sit ups
100 push ups
100 squats

Break these up however you want. Just get them all done!
We did this last on
Oct. 20




Saturday, November 28, 2009

Workout for Sunday, November 29

Tabata--

Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Remember, a tabata is 20 seconds work, 10 seconds rest, for 8 intervals. 4 minutes total.

This workout is from CrossFit Endurance.

If you do not have a treadmill, run from home. I suggest you run the first 4 intervals away from home, as fast and as far as possible. STOP in place when you have your 10 seconds rest. Run back home for the last 4 intervals. This will give you a good indication if you were able to hold your speed for the entire 4 minutes.
We did this last on Oct. 11

Workout for Saturday, November 28

103rd Bedlam Football Game (OSU-OU)

For Time--103 each:

B--Bear Crawl (approximately 103 feet)
E-Extensions (back)--do not hurry these!
D-Dumbbell swings (10-15 lb)
L-Lunges (walking)
A-Abmat sit ups
M-Mountain Climbers (total, not each leg)








Thursday, November 26, 2009

Workout for Friday, November 27

Happy Anniversary to my husband, David
Can you believe it has been 28 years?


60 push ups in as few sets as possible. Try to do them from the toes, if possible, for as long as you can.

50-40-30-20-10
Double Unders
Sit Ups

If you can't do double unders, do 3x single under jumping rope. So...that would mean...150 single jumps, 50 sit ups, 120 single jumps, 40 sit ups, 90 single jumps, 30 sit ups, 60 single jumps, 20 sit ups, 30 single jumps, 10 sit ups.

We did this last on October 28.

Wednesday, November 25, 2009

Workout for Thursday, November 26

HAPPY THANKSGIVING!

Supermans:
3 sets of 15, hold for 2 count each

V-Ups:

sets of 15




Tuesday, November 24, 2009

Workout for Wednesday, November 25

As many rounds as possible in 10 minutes:

5 tuck jumps

10 mountain climbers (10 each leg)
15 squats

Rest a bit, then...

100 sit ups for time
We did this last on Oct. 24.







Monday, November 23, 2009

Workout for Tuesday, November 24

50 standing broad jumps, for time.

Jump as FAR as you can each jump.

Rest 5 minutes or so, then:

Tabata squats

We did this last on Oct. 3

Will eating more protein make me look like a bodybuilder?

From Shape, November 2008:
"When women hear that body-builders follow high-protein diets and drink protein shakes, they think they're going to get huge muscles if they eat that way too", says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center. But what's bulking up the weight lifters' biceps--and everything else--isn't the food they're eating but the kind of workout they're doing."

"You'd have to train for hours in the gym, lifting very heavy weights, to see a major change in your lean muscle mass," says Bonci. "And still the average woman will never get too beefy because she has far lower levels of testosterone, a key hormone for muscle growth, than a man does."

Sunday, November 22, 2009

Workout for Monday, November 23

Complete as much as you can IN ORDER in 10 minutes:

50 squats
50 sit ups
50 walking lunges (each leg--this is an addition to the last time we did this)
50 push ups
50 tuck jumps
50 burpees
50 goodmornings

If you get this far--I guess just quit! Record how far you get in the list. We did this last on Oct. 23.

Saturday, November 21, 2009

More great news about Omega 3 fats


From Oxygen Magazine, November, 2009


"Omega-3 fats are critically important in the anti-inflammatory process. When you strength train, you are breaking down the muscle cell structure to allow it to rebuild bigger and stronger. Part of that process uses inflammation to initiate the rebuilding phase. But inflammation can get out of control and cause more damage and soreness than required, which actually slows the process down and inhibits your training. Omega-3 fats short-circuit the inflammation and keep it in check--so that you can get the benefits without the negative effects."

Friday, November 20, 2009

Workout for Saturday, November 21

10-9-8-7-6-5-4-3-2-1

Dumbbell Push Presses (10-15 lbs. if possible)
Dumbbell Walking lunges (same dumbbells)
Dumbbell Squats (same dumbbells)

Let the dumbbells hang at your sides for the lunges, rest them on your shoulders for the squats.
We did this last on October 19.







Thursday, November 19, 2009

Workout for Friday, November 20

Run 5 minutes
50 squats
30 push ups

For time.

I suggest running away from your house for 2 1/2 minutes, then run back home and immediately start in on your squats and push ups.

Is Faster Better?

From Women's Health, December 2009

"If you tend to walk at an easygoing pace, pick up your speed and you may live longer, reports a study in the Journal of Nutrition, Health and Aging. Researchers tracked the hoofing habits of 1300 older women for eight years and discovered that faster walkers had a lower death rate than slower ones and used fewer meds for diabetes, high blood pressure, and high cholesterol. Treading quickly is a good indicator of overall health, says principal investigator Hubert Blain, M.D., Ph.D., of the University Hospital of Montpellier in France."

Wednesday, November 18, 2009

Workout for Thursday, November 19

The Pistol (One-Legged Squats)

Do 3 sets of 5 for each leg

I have a couple of videos below. Pistols are VERY difficult. The first video shows to squat down to a chair or bench. You can also hold on to a door frame for support while squatting.

The second video is for fun--Wow--this is some CRAZY pistol action!



Workout for Wednesday, November 18

Sorry I didn't get this posted before our class on Wednesday! Great to see you Carrie, and nice to have you with us, Kim!

For time:

10 Push ups
20 Medicine ball cleans
30 DB walking lunge
40 Wall ball shots
50 Box jumps
60 Dumbbell swings
70 Sit ups
80 Squats
90 Jumping jacks
100 yard dash

We did this last on September 23.

Tuesday, November 17, 2009

How's your back?


From Women's Health, December 2009:

"Strength Training four days a week for 13 weeks decreased lower-back pain in chronic sufferers by about 28 percent."
Personally, I have found this to be true, and it was very surprising to me. I used to have back pain a few times a year, bad enough to keep me from doing much physical activity for several days at a time. Now that almost never happens.

Monday, November 16, 2009

Workout for Tuesday, November 17

Favorite/Least Favorite Tabata Mash up

Pick your least favorite and favorite of the following exercises:
Sit Ups
Push Ups
Burpees
Squats
Lunges
Box Jumps
Mountain Climbers
Tuck Jumps
Double Unders
Jumping Jacks
Good Mornings

The normal Tabata is 20 seconds work, 10 seconds rest for 8 intervals. The Mash Up is to alternate favorite and least favorite exercises for a total of 16 intervals (8 minutes total). If you choose Burpees and Sit Ups--you would do burpees for 20 seconds, rest for 10 seconds, sit ups for 20 seconds, rest for 10 seconds, burpees for 20 seconds, and so on. Your "score" is the lowest number you do in any 20 second period of each exercise (you will have two scores.) We did this last on Sept. 11.

Sunday, November 15, 2009

Workout for Monday, November 16

For time:

30 Jumping jacks
30 Push-ups
30 box jumps
30 v-ups
30 supermans
30 walking lunge
30 KB swings
30 sit ups
30 squats
30 burpees

We did this last on October 12



What's going on back there?

From Fitness magazine, October 2009

"A recent European study suggests that walking backward--instead of the usual direction--can help you problem solve faster and more effectively. Bonus: It can also tone the body parts everyone sees except you. Ready to reverse course? David Pardue, a certified trainer and manager of One2One BodyScapes in Boston, suggests these easy ways to get started:
--Set the treadmill on a 3.0 incline and walk backward for 20 minutes.
--Instead of stepping forward into your lunges, step behind and do five on each side.
--Do the backstroke in the pool for 25 minutes."

Workout for Sunday, November 15

Running day--

Pick a distance that you consider pretty long. For instance: I typically run 5k (3.1 miles) every week or two and run some shorter distances in between. For today, I would choose to run 10k. If you haven't run at all in a really long time, try for a mile. Walk/run it if necessary.

You could do the same thing for biking or using a rower.

Some distances to think about:

1 mile
2 miles
5k
10k
15k

Friday, November 13, 2009

Workout for Saturday, November 14

400 meter walking lunge

We did this last on August 17

Thursday, November 12, 2009

Workout for Friday, November 13

Remember this? If you've been doing this since February--you might find it a little easier these days!
13 x 13 on the 13th

For time:

13 squats
13 good mornings
13 sit ups
13 push ups
13 jumping jacks
13 squats
13 good mornings
13 sit ups
13 push ups
13 jumping jacks
13 squats
13 good mornings
13 sit ups

Sick and tired of being sick and tired?


From Shape (October 2009)


"Work out for 30 minutes a day and you'll catch half as many colds this year, according to a study in the American Journal of Medicine. That's because exercise prompts more white blood cells to circulate in your body, where they kill disease-causing invaders. Physical activity also lowers your estrogen levels, which helps explain why women who exercise regularly have a 30 percent lower risk of breast cancer."

Wednesday, November 11, 2009

Workout for Thursday, November 12

Planks!

Try to hold each of the following planks for 2 minutes:

Front plank
Right plank
Left plank


Tuesday, November 10, 2009

Workout for Wednesday, November 11

Our version of "Fight Gone Bad"

1 minute at each exercise, rotate through all 5, rest 1 minute. Count reps, each exercise, each round. 3 rounds total.

Wall Balls (10#)
DB Push Press (20# dumbbells)
Sumo Deadlift High Pull (45# bar)
Box Jumps (14" at church, 20" would be better)
Jump Rope (Divide number of jumps by 5)


We did this last on Sept. 30

Example: If you start at wall balls, you would do as many wall ball shots as possible in 1 minute, then move to SDHP and do as many as possible in 1 minute, then box jumps, then DB push press, then jump rope. At this point you would have 1 minute rest. Then you would repeat the sequence 2 more times. Add up the total number of reps for all rounds, all exercises and that is your score.Scaling:If you are new, or if the above is just too much--please scale back! You can reduce the weight on wall balls, dumbbells, and SDHP. You can do step ups instead of box jumps. You can do jumping jacks instead of jump rope. Try to make it through all 3 rounds.








Wanna be less hungry?

From Women's Health (Oct. 2008)

"People who do both aerobic and resistance training eat less than those who do one or the other, reports a study in the Journal of Sports Science and Medicine. For 16 weeks, subjects did cardio, lifted weights, or combined the two while reporting everything they ate. Those who did double duty ate 517 fewer calories per day by the end of the study. The combo may cause a shift in hormones that control appetite, says study co-author Grogory Brown, Ph.D."

Monday, November 9, 2009

Workout For Tuesday, November 10

50-40-30-20-10

Sit ups
Squats

Do 50 sit ups, then 50 squats, 40 sit ups, then 40 squats, and so on
For Time.

Sunday, November 8, 2009

Workout for Monday, November 9

For Time:

50 jumping jacks
50 walking lunges
50 good mornings
50 box jumps (or step ups--record height)
50 dumbbell push presses (5-10 lbs each hand)
50 squats
50 tuck jumps
50 sit ups
50 burpees
50 mountain climbers

We did this last on Oct. 6






Get out there!

From Women's Health (Oct. 08)

"A study of adult premenopausal women found that those who average an extra 4.6 hours per week of moderate exercise (like slow running) or seven hours per week of easy activity (like walking) may lower their risk of breast cancer by 9 percent versus sedentary women, the Journal of the National Cancer Institute reports. Activity lowers levels of hormones related to increased breast cancer risk, such as estrogen and insulin, explains lead investigator Graham Colditz, Ph.D."

Workout for Sunday, November 8

Running day--

If you are close to a track to use:

3x400 meter sprints
1x800 meter sprints

Rest between intervals, try to keep within 10 seconds time for each 400 sprint.

Or:
Run as far as you can, as fast as you can, for 30 minutes. Record distance, if possible.

Saturday, November 7, 2009

Workout for Saturday, November 7

Push up ladder, doubled

Do 2 push ups the first minute, 4 the second, 6 the third and so on until you can no longer complete the push ups required for that minute.

Thursday, November 5, 2009

Workout for Friday, November 6


Sorry to those who dislike running--but we don't have beautiful weather like this very often--need to get out in it!


Run away from your house (or on a treadmill) for 8 minutes
Do as many squats as possible in 2 minutes (count and record them)
Run home, trying to reach home in 8 minutes

Wednesday, November 4, 2009

Workout for Thursday, November 5

Push Up, Sit Up Endurance

4 rounds for reps of:

Push-ups, 1 minute

Sit-ups, 1 minute

Rest 1 miunte

So, you will do as many push ups as possible for one minute, go directly to do as many sit ups as possible in one minute, then rest for one minute. 4 rounds. Count your total reps for push ups in each round and all rounds. Same with sit ups.

Workout courtesy of CrossFit OKC

We did this last on
Oct. 8



Workout for Wednesday, November 4

Run 400 meters
25 wall balls


Run 400 meters
25 box jumps

Run 400 meters
25 dumbbell push press


For Time






Monday, November 2, 2009

Workout for Tuesday, November 3

Walk or run for 2 minutes
Do 20 push ups

Walk or run for 2 minutes
Do 30 lunges

Walk or run for 2 minutes
Do 40 squats

Walk or run for 2 minutes
Do 50 jumping jacks

Record total time

We did this last on Sept. 25








Sunday, November 1, 2009

Workout for Monday, November 2

Their back!

Two HORRIBLE Tabatas:

Knees to Elbows
Bottom to Bottom Squats

All you need for knees to elbows is a bar to hang from. If you do not have one, I guess just do a push up tabata. Bars that hang in doorways are very inexpensive and a good investment. Pull ups are an unmatched exercise, and need to be worked on.

Most people will not be able to get their knees all the way to their elbows from a hanging position. This takes an incredible amount of core strength. The important thing is to raise your knees up as high as possible, trying to "tip" the pelvis up while doing so.
Remember...a tabata interval is 20 seconds work, 10 seconds rest for 8 intervals (total of 4 minutes) Count the number of reps in each 20 second interval. Your score is the LOWEST number of reps in any given interval. Do the knees to elbows tabata, rest a few minutes, then do the bottom to bottom squat tabata.

We did this last on
Oct. 2.



Saturday, October 31, 2009

Workout for Sunday, November 1

For our workout today:

If you have a treadmill available, do the following:
Run as far as you can, as fast as you can in 15 minutes. Record the distance you made.


We did this last on Sept. 27

Friday, October 30, 2009

Workout for Saturday, October 31

HAPPY HALLOWEEN!!!

Perform the following series every minute on the minute for 20 minutes:

5 push ups
10 sit ups
15 squats

We did this last on Sept. 28

Thursday, October 29, 2009

Workout for Friday, October 30

As many rounds as possible in 20 minutes:

8 burpees
12 dumbbell swings (10#, 15# or 20#)
16 walking lunges (8 each leg)

Count number of rounds and partial rounds completed.

Last time we did this was Sept. 18






Wednesday, October 28, 2009

Workout for Thursday, October 29

20 sit ups each minute for 10 minutes


Workout for Wednesday, October 28

60 push ups in as few sets as possible. Try to do them from the toes, if possible, for as long as you can.

(Thanks CrossFit OKC for the workout!)

50-40-30-20-10

Double Unders
Sit Ups

If you can't do double unders, do 3x single under jumping rope. So...that would mean...150 single jumps, 50 sit ups, 120 single jumps, 40 sit ups, 90 single jumps, 30 sit ups, 60 single jumps, 20 sit ups, 30 single jumps, 10 sit ups.

Monday, October 26, 2009

Workout for Tuesday, October 27

150 burpees for time

Yes, that is a LOT of burpees. If you are new, do either 50 or 100.

My advice is to manage your time and efforts. The last time I did this, my goal was under 20 minutes. I did 8 per minute for the first 10 minutes, then 7 per minute for the next 10. This made it pretty easy for me. The time previous to this was several minutes slower and felt horrible. I had no plan--I just worked on getting through them. Managing the work was a much better solution. I think I could probably do 10 per minute now, and I would finish in under 15 minutes.


We did this last on Sept. 26

Workout for Monday, October 26

Sorry to be late posting this!

21-15-9

Push ups
Jumping sit ups


Saturday, October 24, 2009

Workout for Sunday, October 25

Running day!

Run outside or on a treadmill--

4 intervals, 5 minutes each
Rest about 2-3 minutes between each interval
Try to keep a consistent distance for each interval

Friday, October 23, 2009

Workout for Saturday, October 24

As many rounds as possible in 10 minutes:

5 tuck jumps
10 mountain climbers (10 each leg)
15 squats

Rest a bit, then...

100 sit ups for time

We did this last on August 8.





Thursday, October 22, 2009

Workout for Friday, October 23

Complete as much as you can IN ORDER in 10 minutes:

50 squats
50 sit ups
50 walking lunges
50 push ups
50 tuck jumps
50 burpees
50 goodmornings


If you get this far--I guess just quit! Record how far you get in the list. We did this last on Sept. 7. If you are new, cut reps in half.

Scroll down for videos on all of these exercises.

Wednesday, October 21, 2009

Workout for Thursday, October 22

Supermans:
3 sets of 15, hold for 2 count each

V-Ups:
3 sets of 15


Not for Time
We did this last on Sept. 24



Stronger Core = Faster Running


From Shape magazine, July 2009:

"Researchers at Barry University found that runners who did a core workout every other day for six weeks shaved 30 more seconds off their 5k time than athletes who stuck to a running-only routine. 'Strong core muscles prevent you from over-rotating your trunk and swinging your arms out too far--two things that slow you down,' says Kimi Sato, the study's lead author and a Ph.D. candidate at the University of Northern Colorado. 'They also improve your posture, which helps you run more efficiently."

Workout for Wednesday, October 21

Weighted good mornings...3x10

5 rounds, 15 seconds of work followed by 45 seconds rest of the following:

Dumbbell Thrusters (heavy!)
Burpees
Sumo-Deadlift-High Pull (45#bar or 30# dumbbell)







Monday, October 19, 2009

Workout for Tuesday, October 20

For Time:

100 sit ups
100 push ups
100 squats

Break these up however you want. Just get them all done!

We did this last on Sept. 14

Sunday, October 18, 2009

Workout for Monday, October 19

For Time:

10-9-8-7-6-5-4-3-2-1

Dumbbell Push Presses (10-15 lbs. if possible)
Dumbbell Walking lunges (same dumbbells)
Dumbbell Squats (same dumbbells)

Do 10 of each exercise, then 9, then 8 and so on until complete. Let the dumbbells hang at your sides for the lunges, rest them on your shoulders for the squats.

Saturday, October 17, 2009

Workout for Sunday, October 18

Running day--

Pick a distance that you consider pretty long. For instance: I typically run 5k (3.1 miles) every week or two and run some shorter distances in between. For today, I would choose to run 10k. If you haven't run at all in a really long time, try for a mile. Walk/run it if necessary.

You could do the same thing for biking or using a rower.

Some typical distances:

1 mile
2 miles
5k
10k
15k

Friday, October 16, 2009

Workout for Saturday, October 17

Run away!

Run away from your house for 8 minutes
Do 50 squats
Run back home
Do 50 squats

Try to get as far away as possible. Can you make it a mile? Or, if you walk, can you make it 1/2 a mile? If you can't run the entire way, try intervals--run for 2 minutes, walk for 1 minute, run for 2 minutes, walk for 1 minute, run for 2 minutes.

Thursday, October 15, 2009

Workout for Friday, October 16

50-40-30-20-10

Walking lunges
Sit Ups

Do 50 walking lunges, then 50 sit ups. 40 walking lunges, 40 sit ups, etc.

Wednesday, October 14, 2009

Workout for Thursday, October 15

Planks!

This time go for as long as you can at each plank position.

Front plank
Right plank
Left plank

Tuesday, October 13, 2009

Workout for Wednesday, October 14

Warm up - Tabata

First 2 minutes with burpees
Second 2 minutes with squats

Workout

Run 400 meters
25 wall balls
Run 400 meters
25 box jumps
Run 400 meters
25 dumbbell push press


Because of the weather, we ended up doing a rotation of:

15 Sumo-Deadlift-High-Pulls
25 DB Push Presses
25 Medicine Ball cleans
25 box jumps
Run around the gym as many times as necessary until all other stations have finished work.

Thanks for helping me create this workout, ladies!










Monday, October 12, 2009

Workout for Tuesday, October 13

For Time:

21-15-9
Dumbbell thrusters
Burpees

We did this last on
August 21

On the Menu--Pumpkin Turkey Chili

My friend Kim gave me this recipe today. Had it for dinner tonight--delicious--and completely Paleo!!!

Pumpkin Turkey Chili
4-5 Servings

1 T. Oil
1 small onion, chopped
1/2 cup green bell pepper, coarsely chopped
1/2 cup yellow bell pepper, coarsely chopped
1 clove garlic, minced
1 lb. lean ground turkey
2 cans Hunts diced tomatoes, garlic or onion flavored
1 can diced mild green chilis (optional--but I added them)
2 cups canned pumpkin puree
3 T. chili powder
1/2 t. pepper
Dash of salt
Dash of cayenne pepper (optional--but I used)

Heat oil in a large saucepan and saute the onion, peppers and garlic until tender. Add the turkey and cook until browned. Mix in remaining ingredients, reduce heat to low, and simmer about 20 minutes.

Sunday, October 11, 2009

Workout for Monday, October 12

For time:

30 Jumping jacks
30 Push-ups
30 box jumps
30 v-ups
30 supermans
30 walking lunge
30 DB swings (heavy as possible)
30 sit ups
30 squats
30 burpees











Saturday, October 10, 2009

Workout for Sunday, October 11

Tabata--

Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!


Remember, a tabata is 20 seconds work, 10 seconds rest, for 8 intervals. 4 minutes total.

This workout is from CrossFit Endurance.

If you do not have a treadmill, run from home. I suggest you run the first 4 intervals away from home, as fast and as far as possible. STOP in place when you have your 10 seconds rest. Run back home for the last 4 intervals. This will give you a good indication if you were able to hold your speed for the entire 4 minutes.

Friday, October 9, 2009

Workout for Saturday, October 10

5 rounds for time:

5 burpees
15 broomstick thrusters
25 good mornings

We did this last on September 12. There was no video for broomstick thrusters, but I did find the barbell thruster video that follows. It is long. But the only difference we have is with weight.






Thursday, October 8, 2009

Workout for Friday, October 9

Favorite/Least Favorite Tabata Mash up

Pick your least favorite and favorite of the following exercises:

Sit Ups
Push Ups
Burpees
Squats
Lunges
Box Jumps
Mountain Climbers
Tuck Jumps
Double Unders
Jumping Jacks
Good Mornings

The normal Tabata is 20 seconds work, 10 seconds rest for 8 intervals. The Mash Up is to alternate favorite and least favorite exercises for a total of 16 intervals (8 minutes total). If you choose Burpees and Sit Ups--you would do burpees for 20 seconds, rest for 10 seconds, sit ups for 20 seconds, rest for 10 seconds, burpees for 20 seconds, and so on. Your "score" is the lowest number you do in any 20 second period of each exercise (you will have two scores.) We did this last on
September 11.

There should be videos for everything pretty recently, except double unders, which follows--

Wednesday, October 7, 2009

Workout for Thursday, October 8

Push Up, Sit Up Endurance

4 rounds for reps of:

Push-ups, 1 minute

Sit-ups, 1 minute

Rest 1 miunte

So, you will do as many push ups as possible for one minute, go directly to do as many sit ups as possible in one minute, then rest for one minute. 4 rounds. Count your total reps for push ups in each round and all rounds. Same with sit ups.


Workout courtesy of CrossFit OKC



Tuesday, October 6, 2009

Wednesday, October 7

Dumbbell Clusters

5 each minute for 5 minutes, as heavy as possible.

A dumbbell cluster is a dumbbell clean plus a thruster.

Rest for a few minutes, then...

400 meter run
50 box jumps
50 wall balls

For Time.


Monday, October 5, 2009

Workout for Tuesday, October 6

For Time:

50 jumping jacks
50 walking lunges
50 good mornings
50 box jumps (or step ups--record height)
50 dumbbell push presses (5-10 lbs each hand)
50 squats
50 tuck jumps
50 sit ups
50 burpees
50 mountain climbers


We did this last on September 4.

I have not posted ALL of the videos for today's elements. Go back several days to get the remainder if necessary.








Sunday, October 4, 2009

Workout for Monday, October 5

Deck of Cards

Hearts--squats
Spades-push ups
Diamonds--sit ups
Clubs--walking lunge
Jokers--burpees

Values are as follows:
Numbered cards=their number
Face cards=10
Aces=11
Jokers=20

Shuffle the cards, start working through the deck and the exercises until completed!

We did this last on
August 14.









On the Menu--Pot Roast


I'm not much of a cook. There. I've said it. Again. Anything easy is my favorite. So, at the grocery store I purchased a package for about $12 that had everything I needed to make a pot roast in the crock pot. I'm sure I spent 20% more than I would have if I had bought the items individually, but there it is.

Dinner tonight:
Pot Roast
Fruit

In trying to stay basically within a Paleo diet, is anything wrong with this?

To eat "Paleo", you need to eat the foods our bodies were designed to eat. This includes meat, nuts, fruits, and vegetables. One of the reasons to eat this way is to keep our insulin levels from spiking. From the "Paleo Diet" by Loren Cordain, PhD:

Part of the confusion here is that all carbohydrates are not created equal. Some of them are good for us. But others promote ill health and disease, and this brings us to the glycemic index. Good carbohydrates have a low glycemic index. This means they cause a minimal or slow rise in our blood glucose (sugar) level. The "glycemic load" is the glycemic index of a food times its carbohydrate content. It is this high-glycemic load that elevates blood insulin levels in many people. High-glycemic carbohydrates cause large and rapid rises in blood glucose and have been implicated in a wide variety of chronic diseases--adult-onset diabetes, high blood pressure, heart disease, obesity, elevated blood uric acid levels, elevated blood triglycerides (the building blocks of fat, which float around in the bloodstream), elevated small-dense LDL cholesterol, and reduced HDL cholesterol. This cluster of diseases is known to cardiologists as "Syndrome X."

So, my pot roast has meat and vegetables. All is well. But wait...

The vegetables in my pot roast are:

Onions
Celery
Carrots
Potatoes

Onions, celery and carrots all have pretty low glycemic indices. Carrots are higher than celery and onions, but let's not get ridiculous. They are still in the low range. Potatoes--more than double that of the others.

What to do?

Just pick out the potatoes, have a small amount, or just go ahead and eat them. Just don't kid yourself into thinking they are just like the rest of the vegetables.

As for my fruit? While fruit typically has higher glycemic indices than vegetables, they are still low compared to other carb sources (grains, pasta, rice.)