Friday, May 20, 2011

Friday Morning Madness

A big shout out to McCabe again for being our weekly guinea pig :-)  Also, a big welcome to Jim Green, Matt,  J.C., and Olga for completing their 1st Friday Morning Workout!  We had 10 people this morning and 5 stations.  Each station consists of 1-2 exercises.  You repeat 10 repetitions of each exercise (except for the burpee broad jumps) for 10 minutes straight. 

Station 1:  15-20 burpee broad jumps (basically the longest path you can find) and walk back to your starting position.  Repeat for 10 minutes.

Station 2:  10 jumping pull-ups followed immediately by 10 renegade rows.  10 minutes straight.

Station 3:  10 step pop push-ups (hands on a step with 3 risers each.  pop to the floor, do a push-up, then pop back up) followed immediately by 10 supine squishy med ball throws (lay on your back with the 20lb dynamax ball.  toss it towards the ceiling 10 times).  10 minutes straight.

Station 4:  10 kettle bell swing curls followed immediately by 10 bodyweight dips. Once again, 10 minutes straight.

Station 5:  10 repetitions on the Fitter (dynamic core) followed immediately by 10 power sit ups.  10 minutes straight.

REST!!!!! YOU ARE DONE!!!!!!!!!!

A quick word of advice...
Do not make the pop push-ups/supine squishy toss your last station.  OUCH!!!!! Sorry Heather and Jim.

Great Job everyone!

Wednesday, May 18, 2011

Friday Morning Navy Challenge/Workout

Hi again!
On the treadmills upstairs at the main gym are a variety of fitness tests.  The test that we picked today as our warm-up was the Navy Fitness Test, which is basically a timed 1.5 mile run.  It starts with a 3 minute warm-up, then the main 1.5 mile run, and finally a 3 minute cool-down.  Be sure not to over-exert yourself during the warm-up.  Your time and mileage does start over at 3 minutes, sorry McCabe...  Our best time today was Adam with a 10 minutes and 5 seconds run.  Followed by Scott with a 12 minutes and 1 second run.  My time was 13 minutes and 17 seconds.  Megan finished in 15 minutes flat ;-).  Then we moved on to Matt's "Leg Smoke" workout, his P.I.P (push-up improvement plan), and "core routine".  Here you go:

Leg Smoke
repeat 2 times

60 seconds bodyweight squats or squat jumps
15 seconds sprint in place or tuck jumps
60 seconds left leg lunge
15 seconds high knees
60 seconds right leg lunge
15 seconds jumping jacks
60 seconds speed skaters
60 seconds side the side hops (feet together)
60 seconds standing calf raises

P.I.P-Push-up improvement plan
1 set only on this one (trust me, 1 set is enough)

60 seconds diamond push-ups
60 seconds standard push-ups
60 seconds wide stance push-ups
60 seconds forward small and fast arm circles (hold arms straight out to the side)
60 seconds reverse small and fast arm circles
60 seconds band fast tricep extensions

repeat 2 times

60 seconds pistons (Sit down and bring both legs to table top position.  Straighten one leg at a time, slowly.)
60 seconds alternating v-ups
60 seconds russian twists
60 seconds power sit ups

This workout takes a full hour.  Try to rest as little as possible.

Have fun!!!!

Monday, May 9, 2011

Friday Morning 4 Station Circuit

Despite the fact that over half of the group was out of town today, the Friday morning workout was in full force.  Today's workout comes from a workshop that Scott and Christie attended last week.  We had 4 stations that the team worked through together.  The workout takes the full hour, so make sure to give yourself plenty of time.

1) Dynamic Circuit

20 broad jumps
10 squat thrusts (burpee without the push-up)
prisoner lunges (walking lunges with hands behind your head) back to starting position
10 jumping jacks
10 high knees

-repeat for 10 minutes straight with little to no rest.

2) Core Circuit

90 second hover
90 second left side hover
90 second right side hover

75 second hover
75 second left side hover
75 second right side hover

60 second hover
60 second left side hover
60 second right side hover

3) Strength Circuit

15 reps each leg-step up with weight
15 reps kettle bell bent over row
15 reps floor kettle bell chest press (lay on floor)
15 reps front squats

4) Big Finish-Leg Cranks

24 speed squats
24 alternating lunges
12 squat jumps
24 split lunges (plyometric lunges)


Good Luck!  See you again next Friday!!!!!

Friday, April 22, 2011

Friday Morning Team Circuit

Today our group reached its highest attendance to date!  We started with 11 people and ended with 10.  Not a bad start to a Friday.  Congratulations on all of the first timers.  The workout consisted of 6 stations with 2 people at each station.  In a little under 1 hour we called it a day.  Thanks to everyone who showed up and gave their all!!!!!!!!

Station 1: 
5 minute treadmill sprint

Station 2: 
2 minutes single arm rope slams-10 each for 2 minutes straight
2 minutes sprint on the rower

Station 3:
2 minutes dynamax slam with a lateral hurdle jump (hold the ball while jumping over the hurdle)
2 minutes bench lateral jumps (focus on jumping high)

Station 4:
4 minutes kettlebell turkish get up (you can watch this on YouTube for form)
(2 minutes on each side)

Station 5:
4 minutes-10 each kettlebell alternating single arm swings, followed by 10 kettlebell clean to press.  Keep going for 4 minutes on this one.

Station 6:
5 minute treadmill sprint

We finished our workout with a weight plate push relay.  Place a 45lb weight plate on the floor.  Half of the group starts on one side of the room, while the other half stands about 25 yards away.  Squat down, put your hands of the weight plate and push it to the other end of the room.  Another person will then push the plate back to the starting position.  Repeat until everyone has gone twice :-).

Thanks again to all of the hardworking, non-complaining, dedicated team members!!!!!!!!!!!!!!

Happy Friday,

Tuesday, April 19, 2011

Friday Interval Weight Training

Today's workout is a variation of Interval Weight Training; a concept of Pat O'Shea.  Misti White taught me this format and I think it is a GREAT WORKOUT!!!!!!!

The first group consists of a dynamic and heavy lift.  It is followed immediately by 2 minutes of cardio (90% max heart rate).

The second group consists of a heavy lift followed by another 2 minutes of cardio (90% max again).

The third group is one set to failure.

Here is what we did:

Set 1

-10 heavy kettlebell snatches each arm

-followed immediately by:

-10 burpee tuck jumps, 10 dynamax slams (for 2 minutes)

-rest for 1-2 minutes
-repeat for a total of 3 sets

Set 2

-10 heavy barbell deadlifts

-followed immediately by:

-10 speed skaters, 10 broad jumps, 10 mountain climbers, bear walk back to starting place.  Repeat for 2 minutes.

-rest for 1-2 minutes
-repeat for a total of 3 sets

Set 3

-As many pull-ups as you can do.  You can have a spotter help you, but NO GRAVITRON.  1 set and then you are done :-).

The entire workout takes about 45 minutes.  If you have a hard time staying motivated, find workout partners that work harder than you do and set your pace to theirs.  Above all, HAVE FUN!!!!!!


Friday, April 8, 2011

Friday Morning KettleBell Combo

This morning's workout is another creation from Scott Larkin.  Once again, McCabe tried it out for us yesterday and set the bar for the group.  It takes about 20 minutes and if you do not have access to kettlebells, you can use dumbells instead.  We also added 2 new exercises for the group today:  double arm kettlebell high pulls (a kb in each hand) and double arm kettlebell snatches (you can do single arm if your form becomes dangerous).

Pick a weight that you can use throughout the workout.  Keep in mind that it may feel a little light for some exercises and a little heavy for others.  The goal is to complete 4 rounds of 10 repetitions in under 20 minutes.  Our weights ranged from 15lb kettlebells to 30lb kettlebells.  Have Fun!!!!!!

1) Kettlebell swing curls (bicep curl)
2) Kettlebell double arm high pull
3) Kettlebell double arm snatches
4) Kettlebell split jumps (plyometric lunges)
5) Kettlebell bent over rows
6) Kettlebell renegade rows (push-up to row)
7) Mountain climbers

Since today's workout took under 20 minutes, we finished off with max effort rowing.  We set the rower on level 10 for 1 minute.  The goal was to get the highest average watts in 1 minute.  Adam knocked us all out of the water with an average of 367 watts.  However, he was followed very closely by Diane who got an easy 260 average watts!  Way to go team.  Adam also inspired me to practice a new jumprope skill, double under jump starting with the right leg and landing on the left leg.  After about 10 minutes and several jumprope marks across the back of my arms, I think i had 2 successfull jumps.  My goal is to have it down by Thursday.  I will keep you posted ;-).


Friday, March 25, 2011

Friday Morning-The Naomi Early Riser

The group started about 30 minutes earlier this morning.  For some reason, I jump right out of bed when my alarm starts ringing at 4:45am.  I think it is the anticipation of the workout.  Of course, it helps that it is Friday :-).  I tried something new and ate just a banana before the workout.  By 6:30am I was STARVING!!!!  I definately need to stick to something more substantial from now on. 

We had 6 people in the group this morning:  Naomi and Laura, Robin and Talie, and Meghan and Kristen.  The workout began with 3, 1 minute stations of partner exercises. 

1 minute max effort row (watch average watts)
1 minute partner band teeter totters
-have a long band (a.k.a. slastic) with a handle on each end.  One person grabs one end, while their partner grabs the other.  While one person (with straight arms) brings their arms overhead, the partner is squating and bringing the band to the floor.  It looks like a grown-up teeter totter :-)
1 minute partner plank arm pulls
-both partners are in a push-ups (plank) position facing each other.  Grab your partners right hand.  With your hips staying level, begin to pull your partners arm to you while they offer slight resistance.  Take turns pulling for 30 seconds and then switch arms.

repeat 2-5 times

Now our "real" workout begins:

Set the clock for 15 minutes

6 double arms kettle bell swings
6 double arm kettle bell cleans
6 double arm kettle bell front squat
6 kettle bell plank rows (3 each side)
jump rope 100 x

continute to repeat this circuit for the duration of the 15 mintues.   You should be able to complete 4-6 rounds :-)

Have Fun!

oh yeah, and if you have any energy left.....Go for a 1.5 slow recovery jog :-)

Lots of love and kettle bells!