11-29-2013 Post-Thanksgiving Workout!

"It's Only Three Minutes..."

3 minutes each of the following:

1.  Jump Rope (Double Unders or Singles)
2.  Pushups
3.  Squats
4.  Bear Crawls
5.  WoodChoppers (side to side)
6.  V-ups
7.  Pullups
8.  Burpees
9.  Situps
10.  Wall Balls

Just For Fun:  Run 1 mile

Oh, yeah, this one was fuuuuuun!!

Thanksgiving!

Thanksgiving is tomorrow!!  A day of feasting and gratitude, spending time with family, and generally thinking of all the things that we are thankful for.  Speaking of feasting, I often get questions about what to do around this time of year.  "Should I watch what I eat on Thanksgiving?  There are so many goodies!!  I want to stay fit, but OMG, the PIE!!!" 

I have a simple solution...eat whatever you want.  It's a holiday, a special day, so go enjoy it.  AND get up and go run that morning.  Do some burpees, for goodness sake!  Sneak a workout in there somewhere, and when Friday comes, sneak in another!!  One day of feasting will not break you, especially if you've been consistently eating right and exercising for some time already.  Similarly, if you've been totally sedentary and eating nothing but drive-thru food, one day of working out and eating right will not turn you into Rich Froning or Annie Thorisdotter.  It's all about the long haul, people.  It's what you do consistently over a long period of time that makes the difference.

So go be thankful...share the day with family and friends, enjoy the day without guilt.  And then get right back to getting your SWEAT on!!

11-27-2013 Wednesday Workout

Warmup:  800m Run

WOD:  "Cindy"

AMRAP 20 minutes

5 Pullups
10 Pushups
15 Squats

JFF:  100 Situps

11-25-2013 Monday Workout

Warmup:  3 sets of the following:
1 length (of the mat) Walking Lunges
1 length Backwards Walking Lunges
1 length Skipping
1 length Traveling Burpees

WOD:  5 Rounds for Time

50 Medicine Ball Woodchoppers (High to low, twisting motion with Medicine Ball, 1-and, 2-and)
25 Hollow Rockers
10 Medicine Ball Squats

Just For Fun:  50 Pushups

11-22-2013 Friday Workout

Warmup:  Oiling the Joints

WOD:  2 Rounds for Time of the following:

100 Double Unders (or 200 Singles)
10 Pullups
20 Lunges
30 Pushups
40 Squats
50 Situps
40 Squats
30 Pushups
20 Lunges
10 Pullups
100 Double Unders

11-20-2013 Wednesday Workout

Nancy!

Warmup:  5 mins jumprope, shoulder rom drills

WOD:

5 rounds for time

400m run
15 Overhead Squats 95/65

JFF:  100 Situps

11-18-2013 Monday Workout

Warmup:

Run 400m
5 rounds of the following
  10 Knee Tuck Pushups
  Run Back and Forth
  10 Situps

WOD:  EMOM #1 - 10 minutes  (Every Minute On the Minute)

5/5 KB Snatches 53/35
5 Burpees

Rest for 2 minutes

EMOM #2 - 10 Minutes

15 KB Swings 53/35
10 Pushups


Just For Fun:  50 Leg Lifts

       

11-15-2013 Friday Workout

Warmup:  400m run

WOD:  
 
6 Rounds for Time

15 Kettlebell Swings 53/35
10 Burpees
50 Double Unders

JFF:  100 Situps

This is one of those that doesn't look as challenging as it is...but looks are deceiving.