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