After about 18 months of blogging, I've decided to take a break. For those of you who like to do the workouts--I have posted 31 of them, one for each day of the month. I've tried to have a variety and I've tried to mix them up so you won't use the same muscle group repeatedly. I've also put all the videos along the left side so you can view them for correct form.
I do have some running listed. I know that the weather won't always work, but I believe that there should be some running in workout programming. Just do your best!
Enjoy!
Sunday, September 5, 2010
2nd
3x20 burpees
Do 3 sets of 20 burpees. Try very hard not to rest at all during each set. Go hard and fast on the burpees. Rest exactly 2 minutes between sets.
Do 3 sets of 20 burpees. Try very hard not to rest at all during each set. Go hard and fast on the burpees. Rest exactly 2 minutes between sets.
4th
3 Rounds for Time:
100 Jumping Jacks
25 Dumbbell Thrusters
25 Dumbbell Walking Lunge (25 total, not each leg)
Use the same dumbbells for thrusters and lunges.
100 Jumping Jacks
25 Dumbbell Thrusters
25 Dumbbell Walking Lunge (25 total, not each leg)
Use the same dumbbells for thrusters and lunges.
5th
Planks
Front plank
Right plank
Left plank
Accumulate 2 minutes each
Rest about 5 minutes, then:
3x25 squats
Do 25 squats, trying very hard to do them without resting between reps. Rest for exactly 2 minutes then repeat. Rest another 2 minutes and repeat.
Front plank
Right plank
Left plank
Accumulate 2 minutes each
Rest about 5 minutes, then:
3x25 squats
Do 25 squats, trying very hard to do them without resting between reps. Rest for exactly 2 minutes then repeat. Rest another 2 minutes and repeat.
6th
For Time:
Run 5 minutes (2 1/2 minutes away from home, 2 1/2 minutes back)
then immediately--
50 squats
30 push ups
Run 5 minutes (2 1/2 minutes away from home, 2 1/2 minutes back)
then immediately--
50 squats
30 push ups
7th
50-40-30-20-10
Good Mornings
Walking Lunges (25 each leg)
For time.
Do 50 good mornings, then 50 walking lunges, then 40 of each and so on.
Good Mornings
Walking Lunges (25 each leg)
For time.
Do 50 good mornings, then 50 walking lunges, then 40 of each and so on.
8th
For time:
21-15-9
Broomstick Overhead Squats
Burpees
Do 21 overhead squats, 21 burpees, 15 overhead squats, 15 burpees, 9 overhead squats, 9 burpees.
21-15-9
Broomstick Overhead Squats
Burpees
Do 21 overhead squats, 21 burpees, 15 overhead squats, 15 burpees, 9 overhead squats, 9 burpees.
9th
Push Up Ladder
Do one push up the first minute, 2 the second minute, 3 the third, and so on until you cannot complete all the push ups for that minute. Your score is the last minute you are able to complete your push ups.
Do one push up the first minute, 2 the second minute, 3 the third, and so on until you cannot complete all the push ups for that minute. Your score is the last minute you are able to complete your push ups.
10th
Tabata Mash Up
Sit Ups
V-ups
A Tabata interval is 20 seconds "work" followed by 10 seconds "rest" for 8 intervals, a total of 4 minutes. For the mash up, we will do sit ups for 20 seconds, rest 10 seconds, then V-ups for 20 seconds, rest 10 seconds, and so on, alternating for 8 intervals of each exercise which will amount to about 8 minutes total.
Sit Ups
V-ups
A Tabata interval is 20 seconds "work" followed by 10 seconds "rest" for 8 intervals, a total of 4 minutes. For the mash up, we will do sit ups for 20 seconds, rest 10 seconds, then V-ups for 20 seconds, rest 10 seconds, and so on, alternating for 8 intervals of each exercise which will amount to about 8 minutes total.
11th
For time:
30 Jumping Jacks
30 Push Ups
30 Box Jumps
30 V-Ups
30 Supermans
30 Walking Lunges
30 DB Swings
30 Sit Ups
30 Squats
30 Burpees
30 Jumping Jacks
30 Push Ups
30 Box Jumps
30 V-Ups
30 Supermans
30 Walking Lunges
30 DB Swings
30 Sit Ups
30 Squats
30 Burpees
16th
60 total push ups in as few sets as possible
Rest a few minutes, then...
work on double unders for 5-10 minutes
Rest a few minutes, then...
work on double unders for 5-10 minutes
18th
3 Rounds for Time:
Run 400m (or 1 minute away from home, 1 minute back)
21 dumbbell thrusters
12 push ups
Run 400m (or 1 minute away from home, 1 minute back)
21 dumbbell thrusters
12 push ups
19th
For time:
Jumping Jacks for exactly 2 minutes followed by:
40 squats
30 sit ups
20 push ups
10 burpees
Jumping Jacks for exactly 2 minutes followed by:
40 squats
30 sit ups
20 push ups
10 burpees
20th
For Time:
10 Dumbbell squats
50 Dumbbell walking lunges (50 total, 25 each leg)
20 DB squats
40 DB walking lunges
30 DB squats
30 DB walking lunges
40 DB squats
20 DB walking lunges
50 DB squats
10 DB walking lunges
Use the same dumbbells for both exercises. Rest on shoulders for squats, hanging at the sides for lunges.
10 Dumbbell squats
50 Dumbbell walking lunges (50 total, 25 each leg)
20 DB squats
40 DB walking lunges
30 DB squats
30 DB walking lunges
40 DB squats
20 DB walking lunges
50 DB squats
10 DB walking lunges
Use the same dumbbells for both exercises. Rest on shoulders for squats, hanging at the sides for lunges.
21st
Bottom to bottom Tabata squats.
A Tabata interval is 20 seconds "work" 10 seconds "rest" of the exercise for 8 intervals, which is 4 minutes.
Bottom to bottom means that you start the squats in the bottom (or squatted position) and squat during the 20 seconds, then rest in the squatted position without resting your hands on your legs or losing your good squatting position.
Your "score" is the least number of squats you are able to perform in any of the 8 intervals.
A Tabata interval is 20 seconds "work" 10 seconds "rest" of the exercise for 8 intervals, which is 4 minutes.
Bottom to bottom means that you start the squats in the bottom (or squatted position) and squat during the 20 seconds, then rest in the squatted position without resting your hands on your legs or losing your good squatting position.
Your "score" is the least number of squats you are able to perform in any of the 8 intervals.
22nd
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Push Press
DB Squats
DB Walking Lunge
Do 10 of each, then 9 of each, then 8 of each and so on down to 1. For time.
Dumbbell Push Press
DB Squats
DB Walking Lunge
Do 10 of each, then 9 of each, then 8 of each and so on down to 1. For time.
25th
For Time:
50 Jumping Jacks
50 Walking Lunge
50 Good Mornings
50 Box Jumps
50 Dumbbell Push Press
50 Squats
50 Tuck Jumps
50 Sit ups
50 Burpees
50 Mountain Climbers
50 Jumping Jacks
50 Walking Lunge
50 Good Mornings
50 Box Jumps
50 Dumbbell Push Press
50 Squats
50 Tuck Jumps
50 Sit ups
50 Burpees
50 Mountain Climbers
26th
As many rounds as possible in 20 minutes of:
8 burpees
12 DB swings
16 walking lunge (16 each leg)
8 burpees
12 DB swings
16 walking lunge (16 each leg)
27th
For time:
100 sit ups
100 push ups
100 squats
Divide this however you want, just get them all finished as quickly as possible.
100 sit ups
100 push ups
100 squats
Divide this however you want, just get them all finished as quickly as possible.
28th
Favorite/Least Favorite Tabata
A Tabata interval is 20 seconds "work", 10 seconds "rest" of an exercise for 8 intervals--a total of 4 minutes. Your "score" is the lowest number of the exercise you were able to do in any of the 20 second periods.
Today, select your "favorite" from the list below and your "least favorite" and do a mash up of these. If you choose sit ups and push ups, you would do 20 seconds of sit ups, rest 10 seconds, 20 seconds of push ups, rest 10 seconds, then back to sit ups. This would be for a total of 8 minutes (4 minutes of each exercise).
Sit ups
Push ups
Good mornings
Squats
Burpees
Walking lunges
V-ups
Mountain climbers
Tuck jumps
Box jumps
Double unders
A Tabata interval is 20 seconds "work", 10 seconds "rest" of an exercise for 8 intervals--a total of 4 minutes. Your "score" is the lowest number of the exercise you were able to do in any of the 20 second periods.
Today, select your "favorite" from the list below and your "least favorite" and do a mash up of these. If you choose sit ups and push ups, you would do 20 seconds of sit ups, rest 10 seconds, 20 seconds of push ups, rest 10 seconds, then back to sit ups. This would be for a total of 8 minutes (4 minutes of each exercise).
Sit ups
Push ups
Good mornings
Squats
Burpees
Walking lunges
V-ups
Mountain climbers
Tuck jumps
Box jumps
Double unders
29th
As many rounds as possible in 10 minutes:
5 tuck jumps
10 mountain climbers (10 each leg)
15 squats
Rest 5 minutes, then:
3 sets of 15 V-ups
5 tuck jumps
10 mountain climbers (10 each leg)
15 squats
Rest 5 minutes, then:
3 sets of 15 V-ups
31st
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. For time.
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. For time.
Monday, June 28, 2010
Workout for Tuesday, June 29
100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups
We did this last on April 29
80 squats
60 walking lunge
40 sit ups
20 push ups
We did this last on April 29
Sunday, June 27, 2010
Saturday, June 26, 2010
Workout for Sunday, June 27
Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)
25 squats
Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)
25 squats
Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)
Thursday, June 24, 2010
Workout for Friday, June 25
Testing:
See if you can do the following exercises, consecutively, no resting between reps. If you don't get to the goal, record how far you get and we'll work on it again in a couple of months. Rest as needed between exercises
Push ups--last month we did 30 for the goal, this month, 35(From the toes, strict, chest to the floor. Be honest. If you can only do 2 or 3 really good, strict push ups from the toes…just know that this is better than the majority of people out there!)
Squats--last month we did 60 for the goal, this month, 75 (good form, complete range of motion, which means hips below or at parallel at the bottom, and completely opened up at the top)
Sit ups*--last month we did 50 for the goal, this month 60 (our standard for these will be touching the floor behind the head with your fingertips, and touching the floor at your feet at the top--complete range of motion.)
*For those with tailbone issues from sit ups--DO NOT do this and aggravate your tailbone! Sub in 20-25 ab rollers in a row, or just do 2 minutes of planks.
See if you can do the following exercises, consecutively, no resting between reps. If you don't get to the goal, record how far you get and we'll work on it again in a couple of months. Rest as needed between exercises
Push ups--last month we did 30 for the goal, this month, 35(From the toes, strict, chest to the floor. Be honest. If you can only do 2 or 3 really good, strict push ups from the toes…just know that this is better than the majority of people out there!)
Squats--last month we did 60 for the goal, this month, 75 (good form, complete range of motion, which means hips below or at parallel at the bottom, and completely opened up at the top)
Sit ups*--last month we did 50 for the goal, this month 60 (our standard for these will be touching the floor behind the head with your fingertips, and touching the floor at your feet at the top--complete range of motion.)
*For those with tailbone issues from sit ups--DO NOT do this and aggravate your tailbone! Sub in 20-25 ab rollers in a row, or just do 2 minutes of planks.
Wednesday, June 23, 2010
Workout for Thursday, June 24
For Time:
100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups
40 sit ups
60 walking lunge
80 squats
100 jumping jacks
We did this last on May 24
100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups
40 sit ups
60 walking lunge
80 squats
100 jumping jacks
We did this last on May 24
Workout for Wednesday, June 23
As many rounds as possible in 10 minutes of:
10 wall balls
10 box jumps
10 push ups
Rest, then...
Accumulate 100 sit ups, not for time, just at your own pace.
10 wall balls
10 box jumps
10 push ups
Rest, then...
Accumulate 100 sit ups, not for time, just at your own pace.
Sunday, June 20, 2010
Workout for Monday, June 21
5 rounds for time:
10 push ups
20 squats
30 sit ups
Try to do all sets unbroken…
We did this last on May 22
10 push ups
20 squats
30 sit ups
Try to do all sets unbroken…
We did this last on May 22
Friday, June 18, 2010
Workout for Saturday, June 19
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.
We did this last on May 20
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.
We did this last on May 20
Thursday, June 17, 2010
Workout for Friday, June 18
Perform the following on the minute, each minute for 15 minutes:
5--DB Thrusters
5--Burpees
These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. I did this at the gym with 15# DBs and it was really tough. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.
We did this last on May 18
5--DB Thrusters
5--Burpees
These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. I did this at the gym with 15# DBs and it was really tough. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.
We did this last on May 18
Workout for Wednesday, June 16
At the church our workout was...
3x10 barbell overhead squats
Then,
3 rounds for time:
20 dumbbell walking lunge steps
20 dumbbell squats
20 dumbbell push press
We then finished with 3x20 dumbbell sit ups (thanks Jason at CrossFit OKC for the idea)
3x10 barbell overhead squats
Then,
3 rounds for time:
20 dumbbell walking lunge steps
20 dumbbell squats
20 dumbbell push press
We then finished with 3x20 dumbbell sit ups (thanks Jason at CrossFit OKC for the idea)
Monday, June 14, 2010
Workout for Tuesday, June 15
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 May 16.
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 May 16.
Sunday, June 13, 2010
Saturday, June 12, 2010
Workout for Sunday, June 13
20 sit ups per minute for 10 minutes (200 total sit ups)
For those who get the irritated tailbone from sit ups, do 5 minutes sit ups, then choose something else for the remaining 5 minutes--such as:
10 push ups per minute
30 squats per minute
15 ab rollers per minute
20 V-ups per minute
For those who get the irritated tailbone from sit ups, do 5 minutes sit ups, then choose something else for the remaining 5 minutes--such as:
10 push ups per minute
30 squats per minute
15 ab rollers per minute
20 V-ups per minute
Friday, June 11, 2010
Workout for Saturday, June 12
Run away from your house for 3 minutes (go as fast and far as you can)
Do 50 squats
Continue running away for 3 minutes (go fast and far!)
Do 50 squats
Run back toward home for 3 minutes (attempt to make it back to your first stopping point)
Do 50 squats
Run back toward home for 3 minutes
Stop!
Do walking lunges the rest of the way home
The idea is to try to hold your speed and distance for your last 2 runs. You shouldn't be able to--thus giving you a pretty good distance of walking lunges. Be honest!
Do 50 squats
Continue running away for 3 minutes (go fast and far!)
Do 50 squats
Run back toward home for 3 minutes (attempt to make it back to your first stopping point)
Do 50 squats
Run back toward home for 3 minutes
Stop!
Do walking lunges the rest of the way home
The idea is to try to hold your speed and distance for your last 2 runs. You shouldn't be able to--thus giving you a pretty good distance of walking lunges. Be honest!
Thursday, June 10, 2010
Workout for Thursday, June 10
3 rounds for time:
100 jumping jacks
25 dumbbell thrusters (10-15 lbs, if possible)
25 dumbbell walking lunge
For the Dumbbell walking lunges--hold the dumbbells at your sides, arms hanging straight down. Same weight as the thrusters. I know you love those lunges!!!
100 jumping jacks
25 dumbbell thrusters (10-15 lbs, if possible)
25 dumbbell walking lunge
For the Dumbbell walking lunges--hold the dumbbells at your sides, arms hanging straight down. Same weight as the thrusters. I know you love those lunges!!!
Workout For Wednesday, June 9
Run 400 meters (around the church block)
20 Box jumps
20 wall balls
20 burpees
Run 400 meters (around the church block)
20 Box jumps
20 wall balls
20 burpees
Run 400 meters (around the church block)
Monday, June 7, 2010
Workout for Tuesday, June 8
Planks
Try to hold each of the following planks for 2 minutes (accumulate 2 minutes each if not):
Front plank
Right plank
Left plank
Try to hold each of the following planks for 2 minutes (accumulate 2 minutes each if not):
Front plank
Right plank
Left plank
Sunday, June 6, 2010
Workout for Monday, June 7
Crossfit names several of their workouts for war heroes. These workouts are always grueling-a small way of paying tribute to those who have given their lives so that we may enjoy the freedoms we have. Today's workout is a modified version of one of those hero workouts--Murph. The original Murph workout is to wear a weighted vest, run 1 mile, do 100 pull ups, 200 push ups, and 300 squats ( all with the vest on) and then run another mile. We will do this with no vest, and with 1 mile run, 100 push ups, 200 sit ups, and 300 squats, then a mile run. You can break up the push ups, sit ups and squats as you wish--I would suggest 5 push ups, 10 sit ups, and 15 squats for 20 rounds. To modify this even further, you can do "smurph", which is 1/2 mile run, 50 push ups, 100 sit ups, 150 squats, then run another 1/2 mile. So...
Full Murph:
Run 1 mile
100 push ups
200 sit ups
300 squats
Run 1 mile
You can break the push ups, sit ups and squats as you wish.
"smurph"
Run 1/2 mile
50 push ups
100 sit ups
150 squats
Run 1/2 mile
You can break the push ups, sit ups, and squats as you wish,
Full Murph:
Run 1 mile
100 push ups
200 sit ups
300 squats
Run 1 mile
You can break the push ups, sit ups and squats as you wish.
"smurph"
Run 1/2 mile
50 push ups
100 sit ups
150 squats
Run 1/2 mile
You can break the push ups, sit ups, and squats as you wish,
Saturday, June 5, 2010
Thursday, June 3, 2010
Workout for Friday, June 4
Tabata Sit Ups
Tabata V- ups
A real ab-blaster today! Remember, a Tabata is 20 seconds "work", 10 seconds "rest" for 4 minutes (8 total intervals). This time, count TOTAL reps for sit ups, and TOTAL reps for V-ups. (Usually we count the reps in each interval and then the score is the lowest number. This time we are going for total reps.)
We did this last on May 4
Tabata V- ups
A real ab-blaster today! Remember, a Tabata is 20 seconds "work", 10 seconds "rest" for 4 minutes (8 total intervals). This time, count TOTAL reps for sit ups, and TOTAL reps for V-ups. (Usually we count the reps in each interval and then the score is the lowest number. This time we are going for total reps.)
We did this last on May 4
Wednesday, June 2, 2010
Workout for Thursday, June 3
5 rounds for time:
50 walking lunge
25 good mornings
We did this last on May 3
50 walking lunge
25 good mornings
We did this last on May 3
Monday, May 31, 2010
Workout for Tuesday, June 1
First of all, I apologize for not posting workouts over the weekend. I went to Big Cedar Lodge with my family to celebrate my parents' 50th wedding anniversary. I really expected to have internet service in order to post workouts--but it was spotty if at all and impossible to do. Whenever this happens (and I cannot promise that it won't!!!), just look back at past workouts and choose one--they go back for over a year--can you believe it?
For time:
25 dumbbell thrusters (10 to 15 lb dumbbells)
25 box jumps
25 push ups
25 burpees
25 double unders (if you can't do double unders, do 100 regular jumps or 100 jumping jacks)
We did this last on May 1
For time:
25 dumbbell thrusters (10 to 15 lb dumbbells)
25 box jumps
25 push ups
25 burpees
25 double unders (if you can't do double unders, do 100 regular jumps or 100 jumping jacks)
We did this last on May 1
Thursday, May 27, 2010
Workout for Thursday, May 27
Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)
25 squats
Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)
It is a beautiful day today! Get out and enjoy it. This will give you 2 miles of running (or about that) and a little bit extra work.
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)
25 squats
Run 4 minutes (or about 1/2 a mile)
10 push ups (or pull ups, if bar is available)
Run 4 minutes (or about 1/2 a mile)
It is a beautiful day today! Get out and enjoy it. This will give you 2 miles of running (or about that) and a little bit extra work.
Workout for Wednesday, May 26
For time:
Width of gym and back--Overhead Medicine ball carry
then...
21-15-9
DB Thrusters (pretty heavy)
Push Ups
then...
Width of gym and back--Overhead Medicine ball carry
Rest a few minutes
Tabata V-ups
Width of gym and back--Overhead Medicine ball carry
then...
21-15-9
DB Thrusters (pretty heavy)
Push Ups
then...
Width of gym and back--Overhead Medicine ball carry
Rest a few minutes
Tabata V-ups
Monday, May 24, 2010
Workout for Tuesday, May 25
Testing:
See if you can do the following exercises, consecutively, no resting between reps. If you don't get to the goal, record how far you get and we'll work on it again in a couple of months. Rest as needed between each exercise.
Push ups--30 (From the toes, strict, chest to the floor. Be honest. If you can only do 2 or 3 really good, strict push ups from the toes…just know that this is better than the majority of people out there!)
Squats--60 (good form, complete range of motion, which means hips below or at parallel at the bottom, and completely opened up at the top)
Sit ups--50 (our standard for these will be touching the floor behind the head with your fingertips, and touching the floor at your feet at the top--complete range of motion.)
See if you can do the following exercises, consecutively, no resting between reps. If you don't get to the goal, record how far you get and we'll work on it again in a couple of months. Rest as needed between each exercise.
Push ups--30 (From the toes, strict, chest to the floor. Be honest. If you can only do 2 or 3 really good, strict push ups from the toes…just know that this is better than the majority of people out there!)
Squats--60 (good form, complete range of motion, which means hips below or at parallel at the bottom, and completely opened up at the top)
Sit ups--50 (our standard for these will be touching the floor behind the head with your fingertips, and touching the floor at your feet at the top--complete range of motion.)
Sunday, May 23, 2010
Workout for Monday, May 24
For Time:
100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups
40 sit ups
60 walking lunge
80 squats
100 jumping jacks
100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups
40 sit ups
60 walking lunge
80 squats
100 jumping jacks
Friday, May 21, 2010
Workout for Saturday, May 22
5 rounds for time:
10 push ups
20 squats
30 sit ups
Try to do all sets unbroken…
We did this last on March 23
10 push ups
20 squats
30 sit ups
Try to do all sets unbroken…
We did this last on March 23
Thursday, May 20, 2010
Workout for Friday, May 21
Tabata V-ups, Ab-roller, Supermans, or sit ups. Choose 2. Do 20 seconds work, 10 seconds rest of one of these for 4 minutes. Rest 1 minute, then do the same for another one. 8 minutes total!
Wednesday, May 19, 2010
Workout for Thursday, May 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.
We did this last on April 20
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.
We did this last on April 20
Tuesday, May 18, 2010
Workout for Wednesday, May 19
For Time:
10--DB squats
50--DB walking lunges
20--DB squats
40--DB walking lunges
30--DB squats
30--DB walking lunges
40--DB Squats
20--DB walking lunges
50--DB squats
10--DB walking lunges
Use the same dumbbells for the squats as for the walking lunges. Hold the dumbbells on your shoulders for the squats, hanging at your sides for the lunges. Use 10-15# dumbbells, if possible, or no weight if new to this exercise. We did this last on April 19
10--DB squats
50--DB walking lunges
20--DB squats
40--DB walking lunges
30--DB squats
30--DB walking lunges
40--DB Squats
20--DB walking lunges
50--DB squats
10--DB walking lunges
Use the same dumbbells for the squats as for the walking lunges. Hold the dumbbells on your shoulders for the squats, hanging at your sides for the lunges. Use 10-15# dumbbells, if possible, or no weight if new to this exercise. We did this last on April 19
Monday, May 17, 2010
Workout for Tuesday, May 18
Perform the following on the minute, each minute for 15 minutes:
5--DB Thrusters
5--Burpees
These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. I did this at the gym with 15# DBs and it was really tough, especially since my body was pretty sore from the previous 2 days of working out. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.
5--DB Thrusters
5--Burpees
These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. I did this at the gym with 15# DBs and it was really tough, especially since my body was pretty sore from the previous 2 days of working out. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.
Sunday, May 16, 2010
Workout for Monday, May 17
3 rounds for time:
Run 400m (or 2 minutes--1 minute away from home, one back)
21 DB thrusters
12 pushups
The weight for the thrusters should be heavy enough that you will be unsure if you can get all 21 finished in a row.
We did this last on March 17
Run 400m (or 2 minutes--1 minute away from home, one back)
21 DB thrusters
12 pushups
The weight for the thrusters should be heavy enough that you will be unsure if you can get all 21 finished in a row.
We did this last on March 17
Workout for Sunday, May 16
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 October 5.
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 October 5.
Thursday, May 13, 2010
Wednesday, May 12, 2010
Workout for Wednesday, May 12
9 rounds for time:
9 med. Ball squats
9 med ball box jumps
9 med ball v-ups
run the length of the gym x2
9 med. Ball squats
9 med ball box jumps
9 med ball v-ups
run the length of the gym x2
Monday, May 10, 2010
Sunday, May 9, 2010
Workout for Monday, May 10
Run or walk one mile for time
If you can't run a mile straight yet, run as much as you can. Or, you could try intervals--run for 1 minute, walk for 1 minute or run for 2 minutes, walk for 1 minute. I've known people who have trained for marathons using this method…it really works to build up your endurance.
If the weather doesn't cooperate and you don't have access to a treadmill, try this...
3 rounds for time:
100 jumping jacks
25 dumbbell thrusters (10-15 lbs, if possible)
25 dumbbell walking lunge
If you can't run a mile straight yet, run as much as you can. Or, you could try intervals--run for 1 minute, walk for 1 minute or run for 2 minutes, walk for 1 minute. I've known people who have trained for marathons using this method…it really works to build up your endurance.
If the weather doesn't cooperate and you don't have access to a treadmill, try this...
3 rounds for time:
100 jumping jacks
25 dumbbell thrusters (10-15 lbs, if possible)
25 dumbbell walking lunge
Saturday, May 8, 2010
Workout for Sunday, May 9
Happy Mother's Day!
Take the day off! Do something fun and active with your family.
Friday, May 7, 2010
Workout for Saturday, May 8
Jumping Jacks or jump rope for exactly 2 minutes followed immediately by
40 squats
30 sit ups
20 push ups
10 burpees
For Time
We did this last on April 9
40 squats
30 sit ups
20 push ups
10 burpees
For Time
We did this last on April 9
Thursday, May 6, 2010
Workout for Friday, May 7
For time:
21-15-9
Broomstick overhead squat
Burpees
Do 21 overhead squats with a PVC pipe or broomstick, then 21 burpees. Then 15 of each, then 9 of each.
Rest a bit, then...
Front planks
Side planks
Try to accumulate 2 minutes on each of the planks.
21-15-9
Broomstick overhead squat
Burpees
Do 21 overhead squats with a PVC pipe or broomstick, then 21 burpees. Then 15 of each, then 9 of each.
Rest a bit, then...
Front planks
Side planks
Try to accumulate 2 minutes on each of the planks.
Wednesday, May 5, 2010
Workout for Thursday, May 6
As many rounds as possible in 10 minutes of:
10 push ups
20 squats
30 good mornings
We did this last on April 6
10 push ups
20 squats
30 good mornings
We did this last on April 6
Workout for Wednesday, May 5
Happy Cinco de Mayo!
Push up Ladder
Do one push up the first minute, 2 the second minute, 3 the third, and so on until you cannot complete the number of push ups for that minute.
Push up Ladder
Do one push up the first minute, 2 the second minute, 3 the third, and so on until you cannot complete the number of push ups for that minute.
Monday, May 3, 2010
Workout for Tuesday, May 4
Tabata Sit ups
Tabata V-ups
A real ab-blaster today! Remember, a Tabata is 20 seconds "work", 10 seconds "rest" for 4 minutes (8 total intervals). This time, count TOTAL reps for sit ups, and TOTAL reps for V-ups. (Usually we count the reps in each interval and then the score is the lowest number. This time we are going for total reps.)
Tabata V-ups
A real ab-blaster today! Remember, a Tabata is 20 seconds "work", 10 seconds "rest" for 4 minutes (8 total intervals). This time, count TOTAL reps for sit ups, and TOTAL reps for V-ups. (Usually we count the reps in each interval and then the score is the lowest number. This time we are going for total reps.)
Sunday, May 2, 2010
Workout for Monday, May 3
5 rounds for time:
50 walking lunge
25 good mornings
We did this last on April 3
50 walking lunge
25 good mornings
We did this last on April 3
Friday, April 30, 2010
Workout for Saturday,May 1
For time:
25 dumbbell thrusters (10 to 15 lb dumbbells)
25 box jumps
25 push ups
25 burpees
25 double unders
25 dumbbell thrusters (10 to 15 lb dumbbells)
25 box jumps
25 push ups
25 burpees
25 double unders
Thursday, April 29, 2010
Workout for Friday, April 30
100 burpees for time
Sorry! Gotta be done...try to do about 10 per minute, if possible. Manage your time. Take a little rest, but get after it!
Sorry! Gotta be done...try to do about 10 per minute, if possible. Manage your time. Take a little rest, but get after it!
Workout for Wed. and Thurs., April 28 and 29
Wednesday night workout:
Partner Glute-ham raises--just learned these and tried a couple of sets
3 Rounds for Time:
20 Walking lunge with medicine ball over head
10 Walk out push ups
Thursday Workout:
100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups
We did this last on March 29
Partner Glute-ham raises--just learned these and tried a couple of sets
3 Rounds for Time:
20 Walking lunge with medicine ball over head
10 Walk out push ups
Thursday Workout:
100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups
We did this last on March 29
Monday, April 26, 2010
Workout for Tuesday, April 27
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 March 27
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 March 27
Sunday, April 25, 2010
Workout for Monday, April 26
100 double unders, for time.
Grab a jump rope and at least ATTEMPT to do some double unders. Or...
If you are just really wanting another workout...
3 rounds for time:
Run 2 minutes
50 squats"
Grab a jump rope and at least ATTEMPT to do some double unders. Or...
If you are just really wanting another workout...
3 rounds for time:
Run 2 minutes
50 squats"
Thursday, April 22, 2010
Workout for Friday, April 23
Perform the following on the minute, each minute for 15 minutes:
5--DB Thrusters
5--Burpees
These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. I did this at the gym with 15# DBs and it was really tough, especially since my body was pretty sore from the previous 2 days of working out. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.
5--DB Thrusters
5--Burpees
These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. I did this at the gym with 15# DBs and it was really tough, especially since my body was pretty sore from the previous 2 days of working out. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.
Wednesday, April 21, 2010
Workout for Thursday, April 22
Tabata V-ups, Ab-roller, Supermans, or sit ups. Choose 2. Do 20 seconds work, 10 seconds rest of one of these for 4 minutes. Rest 1 minute, then do the same for another one. 8 minutes total!
Workout for Wednesday, April 21
Tonight at our church workout we did:
5 rounds for time:
20 DB walking lunge (with 15, 20, & 25# DBs)
10 box jumps, 14" (or 25 step ups) I did allow those who normally step to do 5 jumps
2 laps around the gym
We also did shoulder press--45#, 56#--5 reps each weight
And push press--67#--3 or 5 reps
5 rounds for time:
20 DB walking lunge (with 15, 20, & 25# DBs)
10 box jumps, 14" (or 25 step ups) I did allow those who normally step to do 5 jumps
2 laps around the gym
We also did shoulder press--45#, 56#--5 reps each weight
And push press--67#--3 or 5 reps
Monday, April 19, 2010
Workout for Tuesday, April 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.
We did this last on Jan. 19
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.
We did this last on Jan. 19
Sunday, April 18, 2010
Workout for Monday, April 19
10--DB squats
50--DB walking lunges
20--DB squats
40--DB walking lunges
30--DB squats
30--DB walking lunges
40--DB Squats
20--DB walking lunges
50--DB squats
10--DB walking lunges
Use the same pair of dumbbells for both exercises--probably 10 or 15 lbs. each. Rest the dumbbells on your shoulders for the squats, hanging at your sides for the lunges.
We did this last on March 19
50--DB walking lunges
20--DB squats
40--DB walking lunges
30--DB squats
30--DB walking lunges
40--DB Squats
20--DB walking lunges
50--DB squats
10--DB walking lunges
Use the same pair of dumbbells for both exercises--probably 10 or 15 lbs. each. Rest the dumbbells on your shoulders for the squats, hanging at your sides for the lunges.
We did this last on March 19
Saturday, April 17, 2010
Workout for Sunday, April 18
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.
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, April 16, 2010
Workout for Saturday, April 17
3 rounds for time of:
As many rounds as possible in 3 minutes of:
Split Lunges
Jumping sit ups
Rest one minute between rounds
We did this last on February 17
As many rounds as possible in 3 minutes of:
Split Lunges
Jumping sit ups
Rest one minute between rounds
We did this last on February 17
Thursday, April 15, 2010
Workout for Friday, April 16
Today is a great day to GET UP!
3 rounds for time:
25 jumping jacks
25 jumping squats
25 box jumps
25 tuck jumps
We did this last on March 16
3 rounds for time:
25 jumping jacks
25 jumping squats
25 box jumps
25 tuck jumps
We did this last on March 16
Workout for Thursday, April 15
Tax Man Cometh...
20 sit ups per minute for 10 minutes (200 total sit ups)
For those who get the irritated tailbone from sit ups, do 5 minutes sit ups, then choose something else for the remaining 5 minutes--such as:
10 push ups per minute
30 squats per minute
15 ab rollers per minute
20 V-ups per minute
20 sit ups per minute for 10 minutes (200 total sit ups)
For those who get the irritated tailbone from sit ups, do 5 minutes sit ups, then choose something else for the remaining 5 minutes--such as:
10 push ups per minute
30 squats per minute
15 ab rollers per minute
20 V-ups per minute
Workout for Wednesday, April 14
Run 400m for time (once around the church block)
Weighted Good mornings--with 45# bar
10-10-10
Workout:
25 DB Push Presses
25 Wall ball shots
25 Box Jumps
25 DB squats
At end of each minute, do 4 burpees, then continue on with where you left off.
Weighted Good mornings--with 45# bar
10-10-10
Workout:
25 DB Push Presses
25 Wall ball shots
25 Box Jumps
25 DB squats
At end of each minute, do 4 burpees, then continue on with where you left off.
Monday, April 12, 2010
Workout for Tuesday, April 13
Run away from your house for 3 minutes (go as fast and far as you can)
Do 50 squats
Continue running away for 3 minutes (go fast and far!)
Do 50 squats
Run back toward home for 3 minutes (attempt to make it back to your first stopping point)
Do 50 squats
Run back toward home for 3 minutes
Stop!
Do walking lunges the rest of the way home
The idea is to try to hold your speed and distance for your last 2 runs. You shouldn't be able to--thus giving you a pretty good distance of walking lunges. Be honest!
Do 50 squats
Continue running away for 3 minutes (go fast and far!)
Do 50 squats
Run back toward home for 3 minutes (attempt to make it back to your first stopping point)
Do 50 squats
Run back toward home for 3 minutes
Stop!
Do walking lunges the rest of the way home
The idea is to try to hold your speed and distance for your last 2 runs. You shouldn't be able to--thus giving you a pretty good distance of walking lunges. Be honest!
Sunday, April 11, 2010
Friday, April 9, 2010
Workout for Saturday, April 10
Run or walk one mile for time
If you can't run a mile straight yet, run as much as you can. Or, you could try intervals--run for 1 minute, walk for 1 minute or run for 2 minutes, walk for 1 minute. I've known people who have trained for marathons using this method…it really works to build up your endurance.
Congratulations to Molly who ran a whole mile without stopping this week! Very exciting!
If you can't run a mile straight yet, run as much as you can. Or, you could try intervals--run for 1 minute, walk for 1 minute or run for 2 minutes, walk for 1 minute. I've known people who have trained for marathons using this method…it really works to build up your endurance.
Congratulations to Molly who ran a whole mile without stopping this week! Very exciting!
Thursday, April 8, 2010
Workout for Friday, April 9
Jumping Jacks or jump rope for exactly 2 minutes followed immediately by
40 squats
30 sit ups
20 push ups
10 burpees
For Time
We did this last on March 8
40 squats
30 sit ups
20 push ups
10 burpees
For Time
We did this last on March 8
Workout for Thursday, April 8
I know this is later in the day, but if you want to try to get a workout in this evening...
Tabata V-Ups
Remember--a Tabata interval is 20 seconds "work" and 10 seconds rest for a total of 8 intervals (about 4 minutes) counting the number of V-ups you are able to do in each interval. Your "score" is the lowest number you can do in any one interval.
Tabata V-Ups
Remember--a Tabata interval is 20 seconds "work" and 10 seconds rest for a total of 8 intervals (about 4 minutes) counting the number of V-ups you are able to do in each interval. Your "score" is the lowest number you can do in any one interval.
Monday, April 5, 2010
Workout for Tuesday, April 6
As many rounds as possible in 10 minutes of:
10 push ups
20 squats
30 good mornings
10 push ups
20 squats
30 good mornings
Sunday, April 4, 2010
Workout for Monday, April 5
20 sit ups each minute for 10 minutes
Starting at the top of the minute, do 20 sit ups, rest until the top of the next minute. Then do 20 more sit ups. Do this for a total of 10 minutes, 200 sit ups.
Enjoy the beautiful spring weather! Do something active--
Walk the dog
Run a mile
Work in the yard
Go up and down some stairs
While doing these things, try to do them a bit BETTER or FASTER than you normally would--bump up the intensity.
Starting at the top of the minute, do 20 sit ups, rest until the top of the next minute. Then do 20 more sit ups. Do this for a total of 10 minutes, 200 sit ups.
Enjoy the beautiful spring weather! Do something active--
Walk the dog
Run a mile
Work in the yard
Go up and down some stairs
While doing these things, try to do them a bit BETTER or FASTER than you normally would--bump up the intensity.
Friday, April 2, 2010
Workout for Friday, April 2
Push ups--with penalty
Choose a challenging number of push ups--either 100, 150, or 200 and a challenging but not impossible style of push ups (toe, knee or countertop.)
Complete as many as you can in a row. You can stop at the TOP of the push up to rest, but if you have to rest on the ground you must pay the penalty. The penalty is your choice of 25 sit ups or 50 squats. Your workout may look something like this:
100 push ups--
15 push ups
25 sit ups
10 push ups
25 sit ups
10 push ups
50 squats
and so on until you finish all of the 100 push ups.
Choose a challenging number of push ups--either 100, 150, or 200 and a challenging but not impossible style of push ups (toe, knee or countertop.)
Complete as many as you can in a row. You can stop at the TOP of the push up to rest, but if you have to rest on the ground you must pay the penalty. The penalty is your choice of 25 sit ups or 50 squats. Your workout may look something like this:
100 push ups--
15 push ups
25 sit ups
10 push ups
25 sit ups
10 push ups
50 squats
and so on until you finish all of the 100 push ups.
Thursday, April 1, 2010
Workout For Thursday, April 1
Wednesday's workout:
Dumbbell Squats--3 sets of 10 reps with choice of 10-15-20# DB, or 15-20-25# DB
Dumbbell clean and jerk ladder--up to 10 reps then back down--heavy as possible.
Thursday's workout:
Planks!
Try to hold each of the following planks for 2 minutes:
Front plank
Right plank
Left plank
Dumbbell Squats--3 sets of 10 reps with choice of 10-15-20# DB, or 15-20-25# DB
Dumbbell clean and jerk ladder--up to 10 reps then back down--heavy as possible.
Thursday's workout:
Planks!
Try to hold each of the following planks for 2 minutes:
Front plank
Right plank
Left plank
Tuesday, March 30, 2010
Do Not Go Gentle...
DO NOT GO GENTLE INTO THAT GOOD NIGHT
Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.
Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.
Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.
Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.
Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.
And you, my father, there on the sad height,
Curse, bless me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.
--Dylan Thomas
Okay, so I have to make two confessions. First of all, though I’ve heard parts of this poem several times, I really never “got it.” Secondly, I was moved to understanding recently while hearing it recited by Rodney Dangerfield in the movie “Back to School”. I would never have imagined being emotionally moved by Rodney Dangerfield!
Dylan Thomas wrote this for his elderly father who was dying. Though my kids might think of me as elderly, at 49 years old I hardly qualify. However, the mounting gray hairs and crows’ feet remind me daily that I am not a kid any more. Will I go gentle into the night? A few years ago, I probably would have said yes. I was content to let myself go soft, not care about my diet or how my carb-laden, sedentary life was wrecking havoc on my future. No longer. I will not go gentle. It is not that I am afraid of old age or of dying. NO! That is a natural part of life. But I have found that I can fight back. Choices I make NOW will affect my future. I understand that there are no guarantees, certainly. But who on earth would argue against going into later years with strength and vitality? We need to fight the urge to be couch potatoes. We need to fight the urge to consume junk food. We need to get moving. Start walking, then running! Start picking up heavy stuff, then start carrying heavy stuff around!
People are getting old before their time and I think it is largely due to the fact that they have gone gentle. I think of the older people I know that I admire the most. These are people who have kept active, kept engaged in the community, and kept going through adversity. These are people who have not quit. They have not gone gentle.
What did Rodney Dangerfield say when asked what that poem meant to him? “It means I don’t take sh&t from no one!”
Do not go gentle.
Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.
Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.
Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.
Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.
Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.
And you, my father, there on the sad height,
Curse, bless me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.
--Dylan Thomas
Okay, so I have to make two confessions. First of all, though I’ve heard parts of this poem several times, I really never “got it.” Secondly, I was moved to understanding recently while hearing it recited by Rodney Dangerfield in the movie “Back to School”. I would never have imagined being emotionally moved by Rodney Dangerfield!
Dylan Thomas wrote this for his elderly father who was dying. Though my kids might think of me as elderly, at 49 years old I hardly qualify. However, the mounting gray hairs and crows’ feet remind me daily that I am not a kid any more. Will I go gentle into the night? A few years ago, I probably would have said yes. I was content to let myself go soft, not care about my diet or how my carb-laden, sedentary life was wrecking havoc on my future. No longer. I will not go gentle. It is not that I am afraid of old age or of dying. NO! That is a natural part of life. But I have found that I can fight back. Choices I make NOW will affect my future. I understand that there are no guarantees, certainly. But who on earth would argue against going into later years with strength and vitality? We need to fight the urge to be couch potatoes. We need to fight the urge to consume junk food. We need to get moving. Start walking, then running! Start picking up heavy stuff, then start carrying heavy stuff around!
People are getting old before their time and I think it is largely due to the fact that they have gone gentle. I think of the older people I know that I admire the most. These are people who have kept active, kept engaged in the community, and kept going through adversity. These are people who have not quit. They have not gone gentle.
What did Rodney Dangerfield say when asked what that poem meant to him? “It means I don’t take sh&t from no one!”
Do not go gentle.
Monday, March 29, 2010
Sunday, March 28, 2010
Workout for Monday, March 29
100 jumping jacks
80 squats
60 walking lunge
40 sit ups
20 push ups
For Time
80 squats
60 walking lunge
40 sit ups
20 push ups
For Time
Friday, March 26, 2010
Workout for Saturday, March 27
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 January 27
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 January 27
Thursday, March 25, 2010
Workout for Friday, March 26
100 double unders, for time.
Grab a jump rope and at least ATTEMPT to do some double unders. I have done 100 per day for the last 4 days. Improvement can be made. I am determined to get the knack of these!
If you are just really wanting another workout...
3 rounds for time:
Run 2 minutes
50 squats
Grab a jump rope and at least ATTEMPT to do some double unders. I have done 100 per day for the last 4 days. Improvement can be made. I am determined to get the knack of these!
If you are just really wanting another workout...
3 rounds for time:
Run 2 minutes
50 squats
Wednesday, March 24, 2010
Workout for Thursday, March 25
Wednesday's workout:
Bent over row--5x5 at 45#
Workout:
1 minute jumping jacks
25 burpees
1 minute jumping jacks
Thursday's workout:
Tabata V-ups, Ab-roller, Supermans, or sit ups. Choose 2. Do 20 seconds work, 10 seconds rest of one of these for 4 minutes. Rest 1 minute, then do the same for another one. 8 minutes total!
Bent over row--5x5 at 45#
Workout:
1 minute jumping jacks
25 burpees
1 minute jumping jacks
Thursday's workout:
Tabata V-ups, Ab-roller, Supermans, or sit ups. Choose 2. Do 20 seconds work, 10 seconds rest of one of these for 4 minutes. Rest 1 minute, then do the same for another one. 8 minutes total!
Monday, March 22, 2010
Workout for Tuesday, March 23
5 rounds for time:
10 push ups
20 squats
30 sit ups
Try to do all sets unbroken…
10 push ups
20 squats
30 sit ups
Try to do all sets unbroken…
Sunday, March 21, 2010
Saturday, March 20, 2010
Workout for Sunday, March 21
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.
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.
Thursday, March 18, 2010
Workout for Friday, March 19
10--DB squats
50--DB walking lunges
20--DB squats
40--DB walking lunges
30--DB squats
30--DB walking lunges
40--DB Squats
20--DB walking lunges
50--DB squats
10--DB walking lunges
Use the same pair of dumbbells for both exercises--probably 10 or 15 lbs. each. Rest the dumbbells on your shoulders for the squats, hanging at your sides for he lunges.
We did this last on February 20
50--DB walking lunges
20--DB squats
40--DB walking lunges
30--DB squats
30--DB walking lunges
40--DB Squats
20--DB walking lunges
50--DB squats
10--DB walking lunges
Use the same pair of dumbbells for both exercises--probably 10 or 15 lbs. each. Rest the dumbbells on your shoulders for the squats, hanging at your sides for he lunges.
We did this last on February 20
Wednesday, March 17, 2010
Tuesday, March 16, 2010
Workout for Wednesday, March 17
3 rounds for time:
Run 400m (or 2 minutes--1 minute away from home, one back)
21 DB thrusters
12 pushups
The weight for the thrusters should be heavy enough that you will be unsure if you can get all 21 finished in a row.
We did this last on February 19
Run 400m (or 2 minutes--1 minute away from home, one back)
21 DB thrusters
12 pushups
The weight for the thrusters should be heavy enough that you will be unsure if you can get all 21 finished in a row.
We did this last on February 19
Monday, March 15, 2010
Workout for Tuesday, March 16
Tabata Mash up
Sit Ups
Push Ups
A Tabata is 20 seconds "work" and 10 seconds "rest" for 4 minutes. For the mash-up, you will do 20 seconds of sit ups, rest 10 seconds, then do 20 seconds of push ups, rest 10 seconds. You will repeat for a total of 16 intervals (alternating 8 each sit ups and push ups.) Your "score" is the total number of sit ups for all sit up intervals, and the total number of push ups for all push up intervals.
Sit Ups
Push Ups
A Tabata is 20 seconds "work" and 10 seconds "rest" for 4 minutes. For the mash-up, you will do 20 seconds of sit ups, rest 10 seconds, then do 20 seconds of push ups, rest 10 seconds. You will repeat for a total of 16 intervals (alternating 8 each sit ups and push ups.) Your "score" is the total number of sit ups for all sit up intervals, and the total number of push ups for all push up intervals.
Sunday, March 14, 2010
Workout for Monday, March 15
Today is a great day to GET UP!
3 rounds for time:
25 jumping jacks
25 jumping squats
25 box jumps
25 tuck jumps
We did this last on February 15
3 rounds for time:
25 jumping jacks
25 jumping squats
25 box jumps
25 tuck jumps
We did this last on February 15
Saturday, March 13, 2010
Friday, March 12, 2010
Workout for Saturday, March 13
3 rounds for time of:
As many rounds as possible in 3 minutes of:
10 Split Lunges
10 Jumping sit ups
Rest one minute between rounds
We did this last on February 17
As many rounds as possible in 3 minutes of:
10 Split Lunges
10 Jumping sit ups
Rest one minute between rounds
We did this last on February 17
Thursday, March 11, 2010
Workout for Wednesday, March 10
Warm up with wall sits, bear crawl, inch worm, agility, and ice skaters
3 rounds for time:
20 DB push presses (heavy)
10 Walk out push ups
3 rounds for time:
20 DB push presses (heavy)
10 Walk out push ups
Monday, March 8, 2010
Workout for Tuesday, March 9
10 sit ups per minute for 10 minutes
Immediately followed by:
10 push ups per minute for 5 minutes
Immediately followed by:
As many air squats as possible (with good form!) in 1 minute
Immediately followed by:
10 push ups per minute for 5 minutes
Immediately followed by:
As many air squats as possible (with good form!) in 1 minute
Sunday, March 7, 2010
Workout for Monday, February 8
Jumping Jacks or jump rope for exactly 2 minutes followed immediately by
40 squats
30 sit ups
20 push ups
10 burpees
For Time
We did this last on February 8
40 squats
30 sit ups
20 push ups
10 burpees
For Time
We did this last on February 8
Saturday, March 6, 2010
Workout for Sunday, March 7
Running intervals…
Couple of options. If you have a track, know the distance, or have a treadmill:
Run 400m (1/4 mile)
Walk or rest for one minute
Run 800m (1/2 mile)
Walk or rest for two minutes
Repeat 2 more times. Running should be all-out efforts.
If you don't know your distances:
Run 2 minutes
Walk or rest for one minute
Run 4 minutes
Walk or rest for two minutes
Repeat 2 more times. Again, running should be all-out efforts.
Couple of options. If you have a track, know the distance, or have a treadmill:
Run 400m (1/4 mile)
Walk or rest for one minute
Run 800m (1/2 mile)
Walk or rest for two minutes
Repeat 2 more times. Running should be all-out efforts.
If you don't know your distances:
Run 2 minutes
Walk or rest for one minute
Run 4 minutes
Walk or rest for two minutes
Repeat 2 more times. Again, running should be all-out efforts.
Friday, March 5, 2010
Thursday, March 4, 2010
Workout for Friday, March 5
Push up Ladder
Do one push up the first minute, 2 the second minute, 3 the third, and so on until you cannot complete the number of push ups for that minute.
Do one push up the first minute, 2 the second minute, 3 the third, and so on until you cannot complete the number of push ups for that minute.
Wednesday, March 3, 2010
Workout for Thursday, March 3
Planks!
Try to hold each of the following planks for 2 minutes:
Front plank
Right plank
Left plank
After the planks, spend about 5 minutes working on double unders. Record how many you are able to get in.
I know planks are not much fun, but they are an amazing core strengthening exercise. I try to have us do them just once a month.
Try to hold each of the following planks for 2 minutes:
Front plank
Right plank
Left plank
After the planks, spend about 5 minutes working on double unders. Record how many you are able to get in.
I know planks are not much fun, but they are an amazing core strengthening exercise. I try to have us do them just once a month.
Workout for Wednesday, March 3
Hooray Sunshine! Hooray Warmer Weather! Hooray Running!
400m run
30 squats
25 sit ups
20 dumbbell swings
15 push ups
10 wall ball shots
5 overhead squats, empty barbell
400m run
For time.
Also, sorry I missed posting a workout yesterday. I am pre-posting all of the workouts for the next week, though, so they should be on the blog each night by about 8:30 or so. Thanks for your patience!!
400m run
30 squats
25 sit ups
20 dumbbell swings
15 push ups
10 wall ball shots
5 overhead squats, empty barbell
400m run
For time.
Also, sorry I missed posting a workout yesterday. I am pre-posting all of the workouts for the next week, though, so they should be on the blog each night by about 8:30 or so. Thanks for your patience!!
Monday, March 1, 2010
Workout for Monday, March 1
This will be a tough one. You'll be hanging on to dumbbells for 300 reps total. I'm suggesting 10# dumbbells, but use your own judgment. You'll use one of the dumbbells for the jumping goblet squats. The video just shows goblet squats--no jumping. I'm looking for a very SLIGHT jump--just get off the ground. These are tough--and will take lots of energy. Let me know how you like them!
10 DB push presses
50 Jumping DB goblet squats
20 DB push presses
40 Jumping DB goblet squats
30 DB push presses
30 Jumping DB goblet squats
40 DB push presses
20 Jumping DB goblet squats
50 DB push presses
10 Jumping DB goblet squats
For Time
We did this last on February 1.
10 DB push presses
50 Jumping DB goblet squats
20 DB push presses
40 Jumping DB goblet squats
30 DB push presses
30 Jumping DB goblet squats
40 DB push presses
20 Jumping DB goblet squats
50 DB push presses
10 Jumping DB goblet squats
For Time
We did this last on February 1.
Saturday, February 27, 2010
Friday, February 26, 2010
Workout for Friday, February 26
Happy Birthday to my husband, David!
Today we'll do 2 times through of Kayla's workout:
15 sit ups
14 push ups
13 good mornings
12 sit ups
11 push ups
10 good mornings
9 sit ups
8 push ups
7 good mornings
6 sit ups
5 push ups
4 good mornings
3 sit ups
2 push ups
1 good mornings
We did this last on January 26. Thanks again Kayla for the workout!
Today we'll do 2 times through of Kayla's workout:
15 sit ups
14 push ups
13 good mornings
12 sit ups
11 push ups
10 good mornings
9 sit ups
8 push ups
7 good mornings
6 sit ups
5 push ups
4 good mornings
3 sit ups
2 push ups
1 good mornings
We did this last on January 26. Thanks again Kayla for the workout!
Thursday, February 25, 2010
Workout for Thursday, February 25
Tabata V-ups, Ab-roller, Supermans, or sit ups.
Choose 2. Do 20 seconds work, 10 seconds rest of one of these for 4 minutes.
Rest 1 minute, then do the same for another one. 8 minutes total!
Choose 2. Do 20 seconds work, 10 seconds rest of one of these for 4 minutes.
Rest 1 minute, then do the same for another one. 8 minutes total!
Wednesday, February 24, 2010
Workout for Wednesday, February 24
We will work on our overhead squats--with the barbell. 3 sets of 5
Then--DB burpees
for 15 minutes we will do the following:
30 seconds DB burpees
30 seconds rest
Repeat for a total of 15 minutes, counting TOTAL number of reps.
To do a dumbbell burpee, you will hold a dumbbell in each hand (10-15 lbs each) hanging at side. Lower the DB to the floor and do the push up portion of the burpee. Bring your feet back in and jump slightly up. Dumbbells remain at your side, they do not go overhead as a normal burpee.
Then--DB burpees
for 15 minutes we will do the following:
30 seconds DB burpees
30 seconds rest
Repeat for a total of 15 minutes, counting TOTAL number of reps.
To do a dumbbell burpee, you will hold a dumbbell in each hand (10-15 lbs each) hanging at side. Lower the DB to the floor and do the push up portion of the burpee. Bring your feet back in and jump slightly up. Dumbbells remain at your side, they do not go overhead as a normal burpee.
Monday, February 22, 2010
Workout for Tuesday February 23
60 push ups in as few number of sets as possible. Do as many as you can the first set (like 20 or so) then try to finish the rest of the 60 in as few sets as possible. Record how many sets it took to get to 60.
We did this last on Jan. 23
We did this last on Jan. 23
Sunday, February 21, 2010
Friday, February 19, 2010
Workout for Saturday, February 20
10--DB squats
50--DB walking lunges
20--DB squats
40--DB walking lunges
30--DB squats
30--DB walking lunges
40--DB Squats
20--DB walking lunges
50--DB squats
10--DB walking lunges
Use the same pair of dumbbells for both exercises--probably 10 or 15 lbs. each. Rest the dumbbells on your shoulders for the squats, hanging at your sides for he lunges.
50--DB walking lunges
20--DB squats
40--DB walking lunges
30--DB squats
30--DB walking lunges
40--DB Squats
20--DB walking lunges
50--DB squats
10--DB walking lunges
Use the same pair of dumbbells for both exercises--probably 10 or 15 lbs. each. Rest the dumbbells on your shoulders for the squats, hanging at your sides for he lunges.
Thursday, February 18, 2010
Workout for Friday, February 19
3 rounds for time:
Run 400m (or 2 minutes--1 minute away from home, one back)
21 DB thrusters
12 pushups
The weight for the thrusters should be heavy enough that you will be unsure if you can get all 21 finished in a row.
Run 400m (or 2 minutes--1 minute away from home, one back)
21 DB thrusters
12 pushups
The weight for the thrusters should be heavy enough that you will be unsure if you can get all 21 finished in a row.
Wednesday, February 17, 2010
Workout for Wednesday, February 17
We did a great workout at CrossFit OKC this morning, so that is what we will do for our class tonight.
3 rounds of:
As many rounds as possible of
10 split lunges
10 jumping sit ups
Rest 1 minute between rounds
3 rounds of:
As many rounds as possible of
10 split lunges
10 jumping sit ups
Rest 1 minute between rounds
Monday, February 15, 2010
Workout for Tuesday, February 16
Tabata Mash up
Sit Ups
Push Ups
A Tabata is 20 seconds work, 10 seconds of rest for 4 minutes (8 intervals.) For the mash up, do Sit ups for 20 seconds, rest 10 seconds, do push ups for 20 seconds, rest 10 seconds, then back to sit ups and so on for a total of 8 minutes--8 intervals of each exercise--alternating. Count your TOTAL reps for each exercise this time...not the lowest for each round.
Sit Ups
Push Ups
A Tabata is 20 seconds work, 10 seconds of rest for 4 minutes (8 intervals.) For the mash up, do Sit ups for 20 seconds, rest 10 seconds, do push ups for 20 seconds, rest 10 seconds, then back to sit ups and so on for a total of 8 minutes--8 intervals of each exercise--alternating. Count your TOTAL reps for each exercise this time...not the lowest for each round.
Workout for Monday, February 15
Today is a great day to GET UP!
3 rounds for time:
25 jumping jacks
25 jumping squats
25 box jumps
25 tuck jumps
3 rounds for time:
25 jumping jacks
25 jumping squats
25 box jumps
25 tuck jumps
Saturday, February 13, 2010
Workout for Saturday, February 13
The Pistol (One-Legged Squats)
Do 3 sets of 5 for each leg
We did this last on January 14
Do 3 sets of 5 for each leg
We did this last on January 14
Thursday, February 11, 2010
Wednesday, February 10, 2010
Workout for Thursday, February 11
100 Really good air squats
Watch the video. Take some time to correct bad form.
Watch the video. Take some time to correct bad form.
Workout for Wednesday, February 10
10-20-30-20-10
Dumbbell swings
Wall Ball Shots
Workout courtesy of CrossFit OKC
Dumbbell swings
Wall Ball Shots
Workout courtesy of CrossFit OKC
Monday, February 8, 2010
Workout for Tuesday, February 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.
We did this last on January 9
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.
We did this last on January 9
Sunday, February 7, 2010
Workout for Monday, February 8
Jumping Jacks for exactly 2 minutes followed immediately by
40 squats
30 sit ups
20 push ups
10 burpees
For Time
We did this last on January 8
40 squats
30 sit ups
20 push ups
10 burpees
For Time
We did this last on January 8
Saturday, February 6, 2010
Friday, February 5, 2010
Sugar Video
I am linking the first in a series of 9 videos on sugar, or more specifically, fructose for you to view. While this gets pretty scientific and technical, this pediatrician is easy to listen to and he has boiled down the evidence to somewhat easy to understand terms. I think you will agree with him in the end. The other 8 parts can be found with this link at the end. I don't think you will have trouble viewing them all. This will take 90 minutes. I watched them one or two at a time. Take the time. I think you will be glad you did.
Thursday, February 4, 2010
Workout for Friday, February 5
20 sit ups each minute for 10 minutes
Starting at the top of the minute, do 20 sit ups, rest until the top of the next minute. Then do 20 more sit ups. Do this for a total of 10 minutes, 200 sit ups.
We did this last on January 15
Starting at the top of the minute, do 20 sit ups, rest until the top of the next minute. Then do 20 more sit ups. Do this for a total of 10 minutes, 200 sit ups.
We did this last on January 15
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