WODS

11/10/08

Today we start to introduce part of the foundation movements used in olympic lifting, as this increases greater core stability utilising every major muscle group. Working on power, agility, flexibility to name a few of the foundations of fitness. We utilised old missile cartridge tubes for this, or pvc piping, dowels are another option.

Warmup
15m
Bear Crawl
Crab Walk
Caterpillar
Spiderman Lunge

Workout
24 o/h travel lunge
24 o/h squats
24 split jerk
4 rounds

Emma – 15.35
Jane – 16.33
Deb – 15.51
Fou – 14.57

Rest

Rest plays an important role in achieving your goals. If you don’t allow your body to rest adequately the effects can turn against you with your body going into an over training state; constant tiredness, increase risk of injury, fitness, body composition sliding backwards. You need to maintain a balance, even too much of a good thing will have a negative effect.
I think most of the crew were taking a much needed rest tonite, however, Emma was able to up the anti after a few days of recovery.

Warmup
10 Jumping Jacks
1 Burpee
x 10

Workout
50m Travel Lunge
40 each Flutterkicks
40 Good Mornings
40 Squats
50m Travel Lunge
30 each Flutterkicks
30 Good Mornings
30 Squats
50m Travel lunge
20 each Flutterkicks
20 Good Mornings
20 Squats
50m Travel Lunge
10 each Flutterkicks
10 Good Mornings
10 Squats

Time: Emma – 14.31

6/10/08

Today was the first time the weather looked to close out on us, however the team stayed commited were out. Which made for a nice change to train in a little rain giving a different invigoration to working out.

Warmup
Shuttle run with backward run x 2
Shuttle run with plank rotation x 2

Workout
15 Burpees with pushups
30 Travel Lunges (each leg)
5 rounds

Emma – 16.16
Cali – 16.31

4/10/08

Dynamic Warmup

Workout
Squat Jumps
Full body Situp
Spiderman Pushup
Superman
40-30-20-10

Emma – 19.57
Jane – 21.29
Cali – 22.58
Amanda – 21.33
Deb – 20.47

2/10/08

Here we work, agility, flexibility, speed, strength, stamina.

Warmup
Dynamic warmup

Workout
Lunge onto bench x 20 each leg
Plankups x 20
Bootstrappers x 20
Birdpickers x 20 each leg

5x

Emma – 26.10

29/9/08

First day of the school holidays, the kids came down and joined in towards the end of the routine which was great to see. Time to get the kids programme organised.

Warmup
Speed Warmup of
Squats
Mountain Jumpers
15s, 30s, 45s, 60s

Workout
Pt 1: 20 – Squat Jumps
25m side jumps to left
Pt 2: 20 – Flutterkicks
25m broad jumps
Pt 3: 20 – Pushups
25m side jump to right
As many rounds as possible in 20 min.

Emma – 5
Cali – 6
Fou – 7
Amanda – 6
Jane – 5
Rachel – 6
Lucy – 6

27/9/08

It was looking a little dark this morning, I wasn’t sure if the rain was going to stream down on us. Luckily it kept away allowing for a cooler training session which was welcomed.

Warmup

Dynamic warm-up

Workout

400m run
25 Bench dips
20 Pushups
15 Jumping Pullups
4 rounds

Fou – 10.05
Jane – 10.49
Amanda – 10.04
Rachel – 10.03
Jo – 12.54
Deb – 11.34

Finished with Tabata Alternating Planks

Ladder of 3

Now that daylight savings is nearly upon us, this opens the window for greater opportunities to fit in some form of exercise somewhere in the day. I am definetly looking forward to taking these evening sessions out to the park, again this creates such a different feeling of exercising in the great outdoors.

Warmup
With a deck of cards for these warmup exercises there was nothing less than the value of 6 & all face cards had the value of 10reps with the jokers offering a special 21reps.
Diamonds – Mountain Jumpers
Hearts – Squats
Clubs – Situps
Spades – Alt. Lunge

Workout
Burpees
Pushups
V Twist
Starting with 1,2&3, then 2,4 & 6 and ending with 10,20,30

Emma – 15.30
Desiree – 16.58
Deb – 19.33

AMRAP

There’s something to be said about Monday workouts, after 2 days of playing and relaxing. They start of a little hard to get into and then it just flows and the beginning of the week is always easier handle after an envigorating workout.

Warmup
Team effort.
Frwd travel lunge partner 4pt plank
Backward travel lunge partner 2pt plank
Side travel lunge partner Plank up

Workout
10 Situps
5 Bench dips
5 Burpees
10 Squats
As many rounds as possible in 20 min.

Emma – 17
Cali – 17
Fou – 19
Deb – 15

20-9-08

I am slowly crawling my way out of this hole & I am positive if it wasn’t for these types of workouts I would be struggling a little harder. A good deal of adaptation and variety increases your preparation for pain and suffering.
Great Saturday morning again, this is one of the many Why’s, we live in N.Z.
This set us for a fantastic workout.

Warmup
Dynamic Work; 25m
Alternating side shuttle
Bear walk
Crab walk
Travel lunge with rotation
Lateral Bear walk
Lateral Crab walk

Workout
Step ups or Jump ups (30cm)(s.u, j.u)
Pushups (full body f.b, kn)
Squats
Situps
Max reps in 2min and 1min

Cali – 70/42s.u, 44/45kn, 74/42, 54/33
Jane – 63/34s.u, 31/31kn, 75/44, 31/31
Anna – 75/46s.u, 57/43kn, , 49/39
Fou – 76/52s.u, 42/39f.b, 78/45, 54/
Kirsten – 76/42s.u, 40/37kn, 62/43, 35
Desiree – 76/43s.u, 50/32kn, 70/45, 40/24
Julz – 52/37j.u, 52/45kn, 93/53, 54/34