Sunday, September 5, 2010

Blogging is hard work!

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!

1st

For Time:

100 Jumping Jacks
80 Squats
60 Walking Lunges (30 each side)
40 Sit Ups
20 Push Ups

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.

3rd

20 sit ups per minute for 10 minutes

This will be a total of 200 sit ups in 10 minutes.

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.

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.

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

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.

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.

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.

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.

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

12th

Do the following every minute on the minute for 15 minutes:

5 Dumbbell thrusters
5 Burpees

13th

3 rounds for time:

25 Jumping Jacks
25 Jumping Squats
25 Box Jumps
25 Tuck Jumps

14th

Run or walk 1 mile for time

15th

5 rounds for time of:

50 walking lunges
25 good mornings (not weighted--hands behind head)

16th

60 total push ups in as few sets as possible

Rest a few minutes, then...
work on double unders for 5-10 minutes

17th

50 V-Ups for time

Rest 5 minutes, then...

3 sets of 5 each leg pistols

18th

3 Rounds for Time:

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

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.

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.

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.

23rd

Run or walk 5k (3.1 miles)
For time

24th

50-40-30-20-10

Sit ups
Squats

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

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

26th

As many rounds as possible in 20 minutes of:

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.

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

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

30th

5 rounds for time:

5 burpees
15 dumbbell thrusters (light weight--5-10#)
25 good mornings

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.

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

Sunday, June 27, 2010

Workout for Monday, June 28

100 burpees for time

We did this last on May 28th

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)

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.

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

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.

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

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

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

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)

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.








Sunday, June 13, 2010

Workout for Monday, June 14

150 squats, for time

We did this last on May 14



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

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!

Thursday, June 10, 2010

Workout for Friday, June 11

The Pistol (One-Legged Squats)

Do 3 sets of 5 for each leg



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!!!


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)

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

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,

Saturday, June 5, 2010

Workout for Saturday, June 5

10 rounds for time:

10 box jumps
10 burpees

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


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

Workout for Wednesday, June 2

30-20-10
Double unders
Sit ups

Tabata DB Thrusters

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

Thursday, May 27, 2010

Workout for Friday, May 28

100 burpees for time

We did this last on April 30th





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.

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

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.)

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

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

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

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

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.

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

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.











Thursday, May 13, 2010

Wednesday, May 12, 2010

Workout for Thursday, May 13

50-40-30-20-10

Good mornings
Walking lunges

We did this last on April 12

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

Monday, May 10, 2010

Workout for Tuesday, May 11

The Pistol (One-Legged Squats)

Do 3 sets of 5 for each leg

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

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



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.

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

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.

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.)

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

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

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!

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

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

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"

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.

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

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

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


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.

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




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





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

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.

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!

Sunday, April 11, 2010

Workout for Monday, April 12

50-40-30-20-10

Good mornings
Walking lunges

We did this last on March 12





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!

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




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.



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

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.

Friday, April 2, 2010

Workout for Saturday, April 3

5 rounds for time:

50 walking lunge
25 good mornings

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.

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

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.

Monday, March 29, 2010

Workout for Tuesday, March 30

60 push ups in as few sets as possible.

We did this last on February 23

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

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

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

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!




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…

Sunday, March 21, 2010

Workout for Monday, March 22

150 squats, for time

We did this last on February 22

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.

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


Wednesday, March 17, 2010

Workout for Thursday, March 18

50 v-ups for time

We did this last on February 18



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


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.

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






Saturday, March 13, 2010

Workout for Sunday, March 14

Run or Walk 5k (3.1 miles) for time

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




Thursday, March 11, 2010

Workout for Friday, March 12

50-40-30-20-10

Good mornings
Walking lunges

We did this last on February 12


Workout for Thursday, March 11

The Pistol (One-Legged Squats)

Do 3 sets of 5 for each leg

We did this last on February 13

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

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

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







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.


Friday, March 5, 2010

Workout for Saturday, March 6

200 walking lunge. For time.

We did this last on February 6.

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.


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.

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!!

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.

Saturday, February 27, 2010

Workout for Saturday, February 27

100 Tuck Jumps, for time.

We did this last on
December 29.


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!

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!

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.

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

Sunday, February 21, 2010

Workout for Monday, February 22

150 squats for time.

We did this last on January 22.

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.

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.

Wednesday, February 17, 2010

Workout for Thursday, February 18

50 v-ups for time

We did this last on January 21


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


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.

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

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

Thursday, February 11, 2010

Workout for Friday, February 11

50-40-30-20-10

Good mornings
Walking lunges

We did this last on January 12




Wednesday, February 10, 2010

Workout for Thursday, February 11

100 Really good air squats

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

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

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

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