8.28.12 Outdoor circuit at Banneker field

Warm up with medicine ball catch and throw

2 rounds of circuit training -
1 minute of each movement:
stair run
medicine ball slam
agility ladder (ickey shuffle)
russian twist with dumbell
skips (jump as high as you can)
push ups

I wanted to do three rounds but we ran out of time.  Had to get back to capoeira academy

8.21.12 Working the posterior chain

Posterior chain exercises:
Glute bridges
Back extensions
Hold back bend for 5 minutes

10 rounds of:
10 squats
10 pushups
10 situps

Isometric Training, 8.7.12

Glute bridges
10 reps with both legs, hold for 10 seconds
10 reps with single leg (each side), hold for 5 seconds
10 reps with both legs

3 rounds of:
1:00 minute hand stand hold
1:30 minute plank hold
2:00 minute wall squat hold

Tabata quebra drills

Tuesday, 7.31.12

Tabata dips

3 rounds of:
4 minute AMRAP-
Bear crawl
5 pike pushups
10 squats
Plate push
1 minute rest

Tabata sit ups

Wednesday, 7.25.12

Foundations sequence

For time:
50 push ups
50 dips
50 squats
50 wall balls
50 v-ups
*You can choose the order and rep scheme

5 minutes of plank hold (you can switch from front to side)
Do 5 push ups for every broken set

Week of AMRAPs, 7.17 and 7.18

From Tuesday

Agility ladder drills

7 min AMRAP
1 wall climb
3 HS push ups
5 OH lunges (with weight)

7 min AMRAP
5 burpees
7 V ups
9 side bridges

From Wednesday

5 sets of pull ups with 1 minute rest in between.
Pick a rep scheme that you can be consistent with.  I did 2-3-3-2-2

12 min AMRAP
9 toes to bar
12 push ups
15 bench jumps

Workouts, 7.10 and 7.11

Jump rope/double under practice

2 max handstand hold attempts (rest 1 minute in between)

12 min AMRAP
5 double unders
10 push ups
Run to Duke Ellington statue
5 bench jumps
10 dips
Run back

3 rounds of -
3 minute AMRAP
4 burpees
8 squats
12 jumping lunges
Rest 1 minute

3 sets of -
10 side plank (on hand) leg lifts
hold side plank for 30 sec

Tuesday, July 3

Tabata dips (using two benches0

3 rounds of -
30 sec squat jump
15 sec rest
30 sec plate push (50#)
15 sec rest
30 sec switching lunge jumps
1 minute rest

2 rounds of -
30 sec mountain climbers
1 minute plank hold

The End :)

Friday, June 29

Main workout:
5 rounds of -
3 single leg burpees
5 A-frame queida de jin push ups
7 single leg deadlift

Glutes and hamstrings, June 27

Foundations training

Glute raises

3x20 side plank raises

3x10 single-leg deadlift

50 burpees for time

Fun at the Track, June 26

100 push ups for time

2 rounds of:

1 min shuttle run
30 sec rest
1 min lateral shuffle
30 sec rest
1 min stair run
30 sec rest
1 min v-ups
30 sec hollow hold
1 min rest

Workout from Wednesday, June 20

Foundations training

10 wall climbs

5 minute squat hold against wall

5 rounds -
Partner workout
Person 1 does plate push (length of academy) while person 2 does 3 burpees.  Then switch.

Circuit Training from Tuesday, June 19

10 movement circuit training

Round 1 - 50 seconds on, 10 seconds rest/transition
Round2 - 45 seconds on, 15 seconds rest/transition

1. wall balls
2. burpees
3. overhead squat
4. plank walk
5. push ups
6. squats
7. lunges
8. sit ups
9. jump rope
10. dips

Fun at the Park!

Here's the workout from last Friday

3 sets of:
5 pull ups (partner assisted if unable to do pull up)

3 sets of:
Max knees to elbows

Simple plyo over bar
3 sets of:
20 side to side jumps
20 forward backward jumps

Workout:
12 minute AMRAP

15 squats
7 bar row
Run to other side of park
15 bench jumps
7 push ups

Full body, 6/13

Warm up:  Foundations training + glute activiation exercise (glute bridges)

Agility ladder drills

Workout:
4 rounds of-
25 squats
20 lunges
15 situps
10 push ups
5 burpees
(fastest time was a little under 12 minutes)

Pushups and Dips, 6/12

Dynamic warm up

5 minutes of rope jump

Workout:
21-15-9
handstand pushups
dips
push ups
(fastest time was around 6:30)

30 sec lateral shuffle
30 sec rest
30 sec shuttle runs
30 sec rest
Repeat

2 minutes plank or deadbug

BootCamp, Friday June 8

We headed over to Banneker field for the workout.

Agility ladder drills

7 minutes - handstand walk with partner

WOD
4 rounds of:
Run 400 meters
Rest 1 minute

4 minute tabata hollow hold

BootCamp from Tuesday and Wednesday, June 5-6

BootCamp classes have started.  Here are the first two workouts.

Tuesday:

Foot work drills

WOD
3 rounds of:
50 sec burpees (10 sec transition)
50 sec squats (10 sec transition)
1 min jump rope
1 min rest

1 minute side plank hold x2

Wednesdsay:

Foundations training

Drills with agility ladder

WOD
21-15-9
push ups
squat jumps
dips
1 bear crawl (front and back)
**Do 21 pushups, 21 squat jumps, 21 dips, 1 bear crawl, then 15 pushups, etc. 

2 min plank hold
2 min wall squat hold
1 min plank hold
1 min wall squat hold

Taking a Break...

I'm taking another break from posting.  I'm running another paleo and fitness challenge for the next two weeks plus I'm preparing for our new BootCamp program at The Capoeira Spot.

Full body AMRAP

Instead of coming up with a specific workout of the week to post, I decided to post the different workouts that I do during the week.  However, since I am training with an injury I'm limited to the type of exercises I do.  Feel free to change up the workouts or modify the intensity by adding reps or weight to fit your needs.  I'm going to be posting a build your own workout soon!


12 minute AMRAP (as many rounds as possible):
3 handstand shoulder touches
6 box jumps (or step ups*)
9 hindu push ups
12 goblet squats (I used 35# kettlebell)
*if you do step ups, focus on keeping your weight in your heels and driving up with your glutes

HSPU and Chin-ups

Focused on strength training today.  I was very sad to discover that I could barely do a chin-up.  It's been a while since I've consistently worked at them but I had deluded myself into thinking I somehow managed to keep up the strength.

5x5 Handstand push ups (against the wall)
One minute rest in between sets
Note:  These should be challenging!  If you can't touch the ground, use a book or block underneath your head to gauge distance.  Make sure you reach the full depth each rep.  If you can barely go down, I would recommend modifying.  Let me know if you need modification suggestions. 

5x1 Chin-ups with 5 second hold up top
One minute rest in between sets
Note:  Make sure you start with your arms fuly extended.  Add reps if you can do more than one.

Lunges and squats, 4.30.12

This is not the sexiest workout but it gets the job done.

4 rounds of:
50 lunges (25 per side)
50 squats
Note: remember to keep the weight in the heels when you squat and push up using your glutes.

3 rounds of:
1 minute plank
1 minute side plank (both sides)

Upper and lower body workout, 4.24.12

Here are a few different workouts you can choose from:

5 rounds of  -
5 pull ups (with small jump to assist)
10 TRX horizontoal rows* (focus on squeezing shoulder blades together)
Rest 1 minute
*Here's a video - go to about 3:08 for the demo: http://www.youtube.com/watch?v=s-AQtmI_6VA
You can sub band rows if you don't have access to TRX
Note:  This is not done for time.  Focus on good form and doing the pull up with as little assistance as possible.

3x15
Hindu pushups (I posted a video last week)

5 rounds for time-
20 thrusters (w/ light weight, I used 10# dumbbells)
Bear crawl forward and backward (focus on opposite leg and arm moving at the same time)
Note:  Focus on moving quickly through this workout.  This took under 8 minutes to complete.  Try to focus on driving up with the glutes when you do the thrusters.

3x10
Single leg deadlift w/ kettle bell
3x10
Single leg squat w/ kettle bell
Note:  If you need a good example video for these, let me know and I'll find one.  Unilateral workouts are great because they 1) point out your weaknesses and allows you to fix them, 2) you recruit other muscles that assist in balancing, 3) less weight is required so it can prevent injuries that can be related to lifting heavy weights.  I think in terms of capoeira, it makes sense to do unilateral leg workouts since we are constantly standing, spinning, kicking, etc on one leg.

4 minutes of stair run
Rest 1 minute
3 minutes of stair run
Rest 1 minute
2 minutes of stair run
Rest 1 minute
1 minute of stair run

Enjoy!!!

Workout, 4.20.12

I haven't posted this week because I've been focusing on my PT work and specific skills I'm trying to develop.

This is the upper body workout I did today:

3 rounds of:
6 jumping pull ups (with only a small jump and focusing on getting my chin over the bar on each rep)
6 barbell pull ups (here's a vid: http://www.youtube.com/watch?v=vQEUUIJ36_E)
6 handstand shoulder touches (3 on each side)

Focus on good form, not speed.  I wanted to do 6 rounds but I didn't have enough time.

I've been mostly focusing on bodyweight exercises lately as I continue to rehab my back.  I came across two exercises that I'm testing out:  hindu squats and hindu push ups

Here's an article in case you're interested:  http://www.bodybuilding.com/fun/mahler19.htm

I did about 3 sets of 25 hindu squats today (focusing on form on the first set).

Workout, 4.13.12

Went to another Bootcamp class at Balance Gym. 

Here's part of the workout:

400 meter run
Then do 10 rounds of -
5 burpees
10 sqauts
15 sit ups
End with another 400 meter run

(I subbed rowing for running.  It took me 15:20 seconds to complete)

If you intend on training this weekend, I recommend writing down your weekend goals.  I often go into the weekend with the intention of working out but I'm usually not very clear about what I'm going to do.  And more often than not, I end up not doing anything.  This week, I decided to write down what I want to accomplish so I'm held accountable. 

Have a good weekend!

Workout, 4.11.12

I'm on a roll this week!  I went to the Balance Gym Bootcamp at lunch.

We did a thorough warm up which included inch worms, squats, good mornings, side lunges and pushups.  Don't skip this step! 

Here's the workout:

100 wall balls* (Here's a video.  I used a 12 lb medicine ball)
100 push ups
100 sit ups
100 jumping squats
10 stair runs (we run to the top of our gym and back down which takes a little less than 1 minute)

*You can do barbell thrusters or DB thrusters instead of wall balls if you don't have access to a medicine ball. 

You can design the rep/set scheme however you want. 

Warning - this is kinda exhausting!  I wasn't able to finish within the allotted time.  I'm also pretty weak cardiovascularly.  I definitely need to build up my endurance.

Workout, 4.10.12

Here's the original workout:

Part I
21-15-9
Hand stand push ups (head should touch the ground at the bottom)
Dips
Push ups (chest should touch the ground at bottom)
-Do 21 HSPU, dips, push ups; then 15 HSPU, dips, push ups; then 9...

Scaling options: 
-place a book under your head for HSPU
-if you don't have access to bars for the dips, you can use a chair or two chairs so that your hands and feet are on the same plane
-reduce the rep scheme.  For example, for the dips I did 11, 8, 5

Note:  There was no way I could do this workout straight.  I had to take plenty of breaks in between.

Part II
1 min stair run
Rest 1 min
2 min stair run
Rest 2 min
3 min stair run
Done :)
Note:  focus on moving your feet quickly

Workout, 4.9.12

I'll be focusing a lot on glute activation and upper back strength (scapular retractors).  I've been told that this help get rid of my lower back pain.  Strong glutes support the lower back and strengthening the upper back improves posture and prevents the shoulders from rolling forward. 

3x15 clam with resistance band
http://www.youtube.com/watch?v=J1HayvINn-k

5x5 pistol squats (with small box and 5 lb kettlebell as counter weight)

8 minute AMRAP
5 jumping pull ups (you can make this easier/harder by increasing/reducing the amount of slack at the beginning of the pull up)
10 resistance band back rows (Focus on the upper back doing the work.  Squeeze shoulder blades together)
15 goblet squats, 20 lb kettlebell
20 mountain climbers

Workout, 4.6.12

It's spring and I have one more month before my life as a graduate student ends once and for all!  And I have two months until pools open in DC.  So... here's my plan for April and May. 

Towards the end of the semester when stress is at an all time high, I tend to go into hibernation mode.  But instead of sleeping, I'm studying and eating lots of junk food to make up for the fact that I have no life.  So this means in April, I need to do my best to maintain my level of fitness by fitting in short workouts and capoeira training 1-2 times per week depending on how my body feels.  This is a preventive measure so that when I'm done with the semester, I don't need to start from scratch.  In May, when I'm liberated, I'll ramp up my training efforts in preparation for bathing suit and batizado season. 

Here's the workout (courtesy of Kali's bootcamp at Balance Gym) 

Part I
6 minute AMRAP
1 strict push up
3 pull ups (scaling - jumping pull ups, band assisted, or kipping)
5 box jumps

Part II
5 rounds of -
10 OH lunges (10-35 lb weight)
10 burpees
-I used 25# plate and finished in 5:50

Workout, 4.2.12

I did this workout on Friday with a bootcamp class at my gym.  (I subbed running for rowing because of my back).  It took about 15 minutes to complete.  My arms and lats are still sore!

25 burpees
200 m run
25 jumping pull ups
200 m run
25 push ups
200 m run
25 jumping chin ups
200 m run
25 burpees

Enjoy!

Workout, 2.27.12

I was in California for a few days and it totally threw off my workout schedule.  I'll be traveling again in March so you should expect another long posting break in about two weeks. 

Bear crawl (focus on moving opposite arm and leg, this might take some practice)
Crab walk (focus on moving opposite arm and leg, this might take some practice)
20 handstand shoulder shrugs
14 queida de jin pushups (from A-frame position, keep legs together and shift hips to elbow)
Rest 1 minute
Repeat 4 times

2 x 1 minute side plank hold
2 x 10 side plank leg lift
Here's an example:  http://www.fitsugar.com/Side-Plank-Multitasking-Move-Side-Plank-Star-Leg-Exercise-2788244

Explosive leg workout

Check out this blog posting for a leg workout.  There are a lot of videos to show you the exercises. 

http://idoportal.blogspot.com/2009/08/explosive-leg-workout.html

30 Fitness Challenges

During the Paleo Diet and Fitness Challenge we had a Daily Fitness Challenge posted each day.  Here are 30 challenges you can incorporate in your workouts.

1.       50-100 push ups, depending on level

2.       5 minutes plank hold

3.       1 mile run

4.       3-4 minutes handstand hold

5.       50 burpees

6.       300 air squats

7.       3 minutes side plank hold, each side

8.       10-20 wall climbs

9.       2-3 minutes hollow rock (or hold)

10.   Tabata push ups

11.   50 V-ups

12.   4 minute tabata air squats, hold bottom of squat for "rest"

13.   Jump rope for 10 minutes

14.   60-100 side bridges on each side (on your elbow, raise and lower your midsection into side plank. up fast, slow down)

15.   50 handstand push ups

Scaling options - down dog push ups, feet elevated, or place a book under your head to decrease the range of motion

16.   100 jumping squats

17.   Tabata lunges from ginga position.  Hold the ginga position during the 10 second "rest".  2 minutes each side.

18.   100 aus (cartwheels)

19.   100 push ups for time

20.   100 jumping lunges (switch legs in between)

21.   3 rounds of 1 minute max shoulder touches

22.   L-hold for 1 min. palms flat, legs straight.

23.   Tabata arch rocks (20 sec rock, 10 sec hold).  Arms should be straight and up by your ears; legs should be together.

24.   100 calf raises (toes at the edge of a ledge.  Go all the way up and down.  Squeeze but for extra burn)

25.   3 times 1 min handstand shoulder shrugs (against a wall). 

Keep finger tips as close to the wall as possible.   Keep your arms straight.  Think about growing your toes to the sky as you shrug.

26.   100 dips.  Hands at the edge of a coffee table or low chair or bench.  Go down as far as possible

27.   10 minutes of stair running

28.   20-30 au stretch to queda de jin

29.   20-30 single leg burpees

30.   50 plank walks (start in push up position, drop down to R elbow, then L elbow, then back to push up position by pressing on R arm then L arm)

Espi's Workout, 2.6.12 and 2.2.12

12 minute AMRAP (as many rounds as possible)
Stair run (between 45 seconds to 1 minute)
10 renegade rows* (5 on each side)
10 OH walking lunges (5 on each side)
*Focus on keeping your core tight and hips even as you do the row

Here's my workout from Thursday (for those of you that need additional ideas)

5-4-3-2-1 chin ups (I have to use a bit of swing/momentum to get through these)
w/ 10 push ups between each set

First time I've lifted weigths in a very long time!  I kept the weight light and focused on form.

Front squats
5x10
45-45-65-75-85

Deadlifts
2x10 with bar
3x7 at 95 lbs

Daily Fitness Challenges, 1.26.12

Thursday:  100 aus (cartwheels)

Friday:  100 push ups for time (don't go to failure early on)
It took me 9:20 to finish this. 

Saturday:  100 jumping lunges (switch legs in between)

Sunday:   3 rounds of 1 minute max shoulder touches
Here's a video:  http://www.youtube.com/watch?feature=player_embedded&v=haLWjU71cCU
Note:  This was posted on the CF Balance blog.  I've never done these before.

Daily Fitness Challenges, 1.24.12

Monday:  50 handstand push ups (full range of motion with head touching the ground)

Scaling options - down dog push ups, feet elevated, or place a book under your head to decrease the range of motion

See video: http://www.youtube.com/watch?v=TFBdxDSdcA0

I can't do very many reps getting my head all the way down so I place a textbook under my head.

Tuesday:  100 jumping squats

Wednesday:  Tabata lunges from ginga position.  Hold the ginga position during the 10 second "rest".  2 minutes each side.

Is anyone reading this???

Leave a comment if you're actually reading the blog postings.  If not, I will discontinue posting.

:)

Daily Fitness Challenge (includes weekend), 1.20.12

Thursday's Challenge (forgot to post yesterday):  50 V-ups
Here's a video:  http://gymnasticswod.com/content/v

Friday's Challenge:  4 minute tabata air squats, hold bottom of squat for "rest".  So... 20 seconds squats, 10 seconds squat hold, 20 seconds squat, 10 seconds squat hold...

Saturday's Challenge:  Jump rope for 10 minutes.  Include variations - double unders, single leg jumps, moving back/forth and side to side, etc. 

Sunday's Challenge:  60-100 side bridges on each side (on your elbow, raise and lower your midsection into side plank. up fast, slow down)
Here's a video:  http://www.loumoore-fitness.com/?p=1269
(Courtesy of Esquilo)

Daily Fitness Challenge, 1.18.12

Tabata push ups (20 seconds on, 10 seconds rest, 20 seconds on, 10 rest.... for 4 minutes). 
Try to stay consistent with reps.

Daily Fitness Challenge, 1.17.12

2-3 minutes of hollow rock or hollow hold.  See vids below-

Short example of hollow rock:  http://www.youtube.com/watch?v=WxMtbEQFpnw
Longer example of hollow rock:  http://www.crossfitgymnastics.com/page/index.php?id=451&menu=movements&page=videos&tag=302
Hollow hold:  http://www.youtube.com/watch?v=7QMpN9uFHeI&feature=related

Daily Fitness Challenge, 1.16.12

10-20 wall climbs
Here's a video:  http://www.youtube.com/watch?v=VCptZVnWvFE

Daily Fitness Challenges

I'm coordinating a 21 day Paleo and Fitness Challenge where we have a different daily challenge each day.  Instead of posting a workout of the week, I'll post the daily challenge.

This week's challenges
Monday: 50-100 push ups, depending on level
Tuesday:  5 minutes plank hold
Wednesday:  1 mile run
Thursday:  3-4 minutes handstand hold
Friday:  50 burpees
Saturday:  300 air squats
Sunday:  3 minutes side plank hold, each side

Espi's Workout, 1.4.2012

From a BootCamp class at my gym:
22 minutes AMRAP (as many rounds as possible)

10 dumbbell rows, 15 lb
10 single arm thrusters, 15 lb
10 step ups (or box jumps)
100 mountain climbers, each leg is one rep (or 10 burpees)
10 push ups
Stair run