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

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


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


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
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


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:


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

Front plank
Right plank
Left plank