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.
Thursday, January 26, 2012
Tuesday, January 24, 2012
Daily Fitness Challenges, 1.24.12
Monday: 50 handstand push ups (full range of motion with head touching the ground)
Tuesday: 100 jumping squats
Wednesday: Tabata lunges from ginga position. Hold the ginga position during the 10 second "rest". 2 minutes each side.
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.
Friday, January 20, 2012
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)
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)
Wednesday, January 18, 2012
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.
Try to stay consistent with reps.
Tuesday, January 17, 2012
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
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
Monday, January 16, 2012
Friday, January 13, 2012
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
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
Tuesday, January 10, 2012
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
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
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