Workout for Monday, February 1

Sorry I missed posting workouts over the weekend. I got lazy while snowbound!

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

Workout for Friday, January 29

100 walking lunges. For Time. We did this last on December 28

Workout for Thursday, January 28

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, January 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 November 16

Workout for Tuesday, January 26

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

Thanks Kayla!

Workout for Monday, January 25

100 double unders, for time.

Don't have a jump rope? GO GET ONE!!! They are just a few dollars and will provide great exercise. If you can only do one or two double unders per minute, work on them for 5-10 minutes. If you can't do them AT ALL, do 300 single jumps.

Personally, I am terrible at double unders. Doesn't matter. It is a skill I must work on.

Workout for Sunday, January 24

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.

Workout for Saturday, January 23

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

We did this last on Dec. 25

Workout for Friday, January 22

150 squats, for time

We did this last on Dec. 23

Workout for Thursday, January 21

50 V-ups for time

We did this last on December 24

Workout for Wednesday, January 20

Bottom to bottom Tabata Squats

then:

Dumbbell Push Press Ladder--heavy as possible--doubled

Workout for Tuesday, January 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 Nov. 20. Finally, pretty enough days for a run!

Workout for Monday, January 18

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

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

Let the dumbbells hang at your sides for the lunges, rest them on your shoulders for the squats.
We did this last on Dec. 18

Workout for Sunday, January 17

Run 1 mile
Rest 3 minutes
Run 800m (1/2 mile)
Rest 2 minutes
Run 400m (1/4 mile)

Record total time, including rest.

Workout for Saturday, January 16

Squat Therapy

I've noticed some laziness in our class on Wednesdays with our squats. Today, I want you to really concentrate on good, solid squat technique for 25 total reps. Keep your chest up, butt back, hips below knees at the bottom of the squat, hips COMPLETELY opened at the top of the squat. Have someone watch you, if possible. You are not doing yourself any favors by continuing with poor form.

Workout for Friday, January 15

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.

Workout for Thursday, January 14

The Pistol (One-Legged Squats)

Do 3 sets of 5 for each leg

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

The second video is for fun--Wow--this is some CRAZY pistol action!
We did this last on Dec. 17

Workout for Wednesday, January 13

For time:

10 Push ups
20 Medicine ball cleans
30 DB walking lunge
40 Wall ball shots
50 Box jumps
60 Dumbbell swings
70 Sit ups
80 Squats
90 Jumping jacks
100 yard dash
We did this last on November 18.

Workout for Tuesday, January 12

For time:

50-40-30-20-10

Good mornings
Walking lunges

Do 50 good mornings, then 50 walking lunges, 40 good mornings, 40 walking lunges, and so on.

Workout for Monday, January 11

Push Up, Sit Up Endurance

4 rounds for reps of:

Push-ups, 1 minute

Sit-ups, 1 minute

Rest 1 miunte

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

Workout courtesy of CrossFit OKC
We did this last on December 11

Workout for Sunday, January 10

Run or walk 5k

Workout for Saturday, January 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 Dec. 9

Workout for Friday, January 8

Jumping Jacks for exactly 2 minutes followed immediately by
40 squats
30 sit ups
20 push ups
10 burpees

For time.

Workout for Thursday, January 7

Planks!

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

Front plank
Right plank
Left plank

We did this last on Dec. 10

Workout for Wednesday, January 6

Our version of "Fight Gone Bad"

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

Wall Balls (10#)
DB PP (20# DB)
SDHP (45# bar)
Box Jumps (14" at church)
Jump Rope (Divide number of single jumps by 5)

Workout for Tuesday, January 5

Two HORRIBLE Tabatas:

Knees to Elbows
Bottom to Bottom Squats

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

Most people will not be able to get their knees all the way to their elbows from a hanging position. This takes an incredible amount of core strength. The important thing to to raise your knees up as high as possible, trying to "tip" the pelvis up while doing so.

Remember, a Tabata interval is 20 seconds work, 10 seconds rest for 8 intervals (total of 4 minutes) Count the number of reps in each 20 second interval. Your score is the LOWEST number of reps in any given interval. Do the knees to elbows Tabata, rest a few minutes, then do the bottom to bottom squat Tabata.

We did this last on Nov. 2.

Workout for Monday, January 4

50-40-30-20-10

Dumbbell push presses
Squats

Last time I suggested that you use light (5-10 lb.) dumbbells and speed through this workout. This time, I would like to suggest that you use a bit heavier. We did this last on Dec. 1

Workout for Sunday, January 3

For time:

100 walking lunges
100 tuck jumps
100 squats

Workout for Saturday, January 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. So, your workout may look something like this:

100 toe push ups (yes, you MUST choose your number of push ups and style of push ups BEFORE you begin!)

Complete 22 push ups, without breaking
25 sit ups penalty
Complete another 18 push ups (40 total now)
25 sit ups penalty
Complete another 15 push ups (55 total now)
50 squats penalty
Complete another 15 push ups (70 total now)
25 sit ups penalty
Complete another 10 push ups (80 total now)
50 squats penalty
Complete another 10 push ups (90 total now)
50 squats penalty
Complete anotehr 7 push ups (97 total now)
25 sit ups penalty
Complete the last 3 push ups (100 total)
No penalty

This would have been 8 rounds with 100 sit ups and 150 squats completed.

I have done this with a running penalty. Believe me when I say--be very careful the number of push ups you choose! This needs to be a challenge, but be realistic!