WOD 7/31/13

A great big "HEY THERE" to our blog followers in Russia, China, and Australia. If you cats are ever in the U.S., look us up.

Down to business. :)

Warmups as normal, then:

3 Rounds for time:

400m Run

30 Squats

20 Pushups

Finish with  4 minute Old World Squat hold and PNF hamstring stretch.

Post time to comments.

WOD 7/29/13

It's going to be a nice day, so let's run.

First, warmups as normal, then a 2 part workout.

Part 1: Slow pushups, 5x5
Each rep takes 6 seconds, 2 going down, 1 second hold, 2 going up, 1 second hold. 60 seconds rest between sets.

Part 2: 400m Run x 4 Rounds

Post your slowest round to comments.

I keep hearing that girls aren't supposed to be strong. These ladies disagree.

WOD 7/26/13

Howdy-Ho, folks. Time for some mental toughness training. :)

Warmups as usual, with a little frog stand practice.

Workout:

For time:

Sprint 50m

20 Pushups

20 Squats

20 Situps

Sprint 100m

15 Pushups

15 Squats

15 Situps

Sprint 150m

10 Pushups

10 Squats

10 Situps

Sprint 200m

5 Pushups

5 Squats

5 Situps

We'll all be doing this together, as a group. Should be both chaotic and fun :)

Post time to comments.

Notice Nicole's squat mechanics that allow her to maintain a large weight overhead. When she fails, it's not her squat that fails, even at 123lbs.

WOD 7/24/13

All right folks, let's try this again. I'll be there, promise. :)

Warmups as usual, then......

"Friday Night Lights"

(Opener)

1 minute Pushups for reps

1 minute Squats for reps

30 seconds rest

(Ballad)

1 minute Tire Jumps for reps

1 minute Walking Lunges for reps

30 seconds rest

(Closer)

400m flat-out run

Post reps and run time to comments.

Here's another one from the Kavadlo brothers:

WOD 7/22/13

New week, new awesome effort. Bring friends. :)

Warmups as usual, then......

"Friday Night Lights"

(Opener)

1 minute Pushups for reps

1 minute Squats for reps

30 seconds rest

(Ballad)

1 minute Tire Jumps for reps

1 minute Walking Lunges for reps

30 seconds rest

(Closer)

400m flat-out run

Post reps and run time to comments.

Who says bodyweight workouts don't make you strong? These two brothers train only with bodyweight. Check them out. :)

WOD 7/

Sorry, the numbers on my computer aren't working. Weird.

Warmups: Group jog and static holds
Skill work: Burpees(you knew they were coming) :)

Workout:
7 Minutes of burpees

Afterward, Old World Squat work.

Post reps to comments.

WOD 7/17/13

Going to be a decent day, but drink lots of water about an hour before coming out, then lots of water when you get home.

Warmups, same old same old

Workout:

3 Rounds for time:

400m Run

Max reps pushups

Post time and total pushups to comments.

WOD 7/15/13

OK folks, weather should be with us this time, so we get to run. :)

Warmup: Static Holds, Slow Pushups

Workout:
4x400m run

Rounds will start every 3 minutes, so it pays to be fast. The faster your 400m time, the more rest you get between rounds.

Post fastest round to comments.

WOD 7/12/13

We're back! Track time again, 9am :)

ANNOUNCEMENT: I will be holding Saturday morning workouts every weekend from now on at South Lakes Drive Park in Reston. We'll start at 8am and we'll be working bodyweight exercises and kettlebells. Tell your friends and family. No charge.


Warmup with static holds
5x5 Slow Pushups

Workout:
4x400m Run

 Rounds will start every 3 minutes. The faster you are, the more rest you get between rounds, so don't slack. :)

Post fastest round to comments.

HOME WOD 7/10/2013

Hey all,

Still teaching the jazz camp in MD. I'll be back on Friday.

Warmups on your own, but a run wouldn't hurt. :)

Workout:
120 Squats for time.
Every time you break to rest your legs/posterior chain, do 10 pushups.

Post time and number of pushup breaks to comments.

HOME WOD 7/8/13

Hey all,

I'm in Maryland on Monday and Wednesday, teaching a jazz camp, so these are home workouts. Don't come to the track, unless you just love the place. :)

Warmups: Dealer's choice, but make sure to get your heart going. Use a jump rope if you have one, or do a couple laps around the block.

WOD:
10,9,8,7,6,5,4,3,2,1 reps for time:
Pushups
Situps
Squats

Do 10 each the first round, 9 the second, and so forth until you're done.

Post time to comments.

0

WELCOME BACK :)

Time to get ready for the 2013 Field Show, and I'm here to help. :)

This blog will be here to chronicle the workouts, and will serve as a workout log for those who want to track their progress.

WOD(workout of the day) 7/5/2013

Warmup with:
Static Holds
Squat therapy at the concession stand

Workout:

3 Rounds for time:

Run 400m

10 pushups

15 squats

Post time(and style of pushups) to comments

We will repeat this workout at our last summer session, for comparison.

Pushups(makes you wish you lived in California):

http://www.youtube.com/watch?v=oQd7FZLKcUc