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

Workout for Thursday, February 4

Planks!

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

Front plank
Right plank
Left plank

Tuesday, February 2, 2010

Workout for Wednesday February 3

21-15-9
Dumbbell Thrusters
Push ups

Rest a few minutes, then...

Sit up tabata

Monday, February 1, 2010

Workout for Tuesday, February 2

Happy Groundhog Day!

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:
We did this last on January 2