400m run followed by 30 squats, 25 situps, 20 pushups, 10 burpees
Repeat twice.
Work on clean form until everyone finishes.
Demo on pull-ups and 1-leg squat
Workout: 10 reps each & repeat for 20 minutes
Pull-ups or jumping pull-ups (20 for jumping no rest)
One leg squats ( 5 each leg) or work on perfect squat form (20 reps) [use yellow bars to assist 1-leg squat]
Kettle bell squat clean and press (5 each arm)
Jumping split lunge (10 each leg)
| 6:00 AM | Basic Run | |
| Alicia C | 7:45 | |
| Allison C | 8:04 | |
| Aimee B | 10:59 | |
| Andrea | ||
| Ann | MILE | 10:56 |
| Betsy | ||
| Bob | 8:14 | |
| Brad | 10:11 | |
| Brad H | ||
| Bryan W | 7:04 | |
| Cassi | 9:45 | |
| Catherine | * | |
| Cotena | ||
| Courtney | MILE | 8:27 |
| Cristine | ||
| Dawn R | ||
| Dawn S | ||
| Debra | ||
| Donna Paul | ||
| Doobie | 10:06 | |
| Dori | ||
| Ed | ||
| Elizabeth | ||
| Felicia | ||
| Greg P | 10:45 | |
| Greg S | 7:30 | |
| Haley | ||
| Heather P | ||
| Jackie | 13:12 | |
| Jelena | 9:31 | |
| Jenny | MILE | 10:17 |
| Jess | ||
| Jesse | 9:20 | |
| Jessica | 9:10 | |
| Jill | ||
| Johanna | ||
| John | ||
| Kevin Rose | ||
| Kimberly | ||
| Lexi | MILE | 11:51 |
| Lisa B | ||
| Lori C | MILE | 12:11 |
| Luke | ||
| Mark | 7:51 | |
| Marcy | MILE | 10:19 |
| Melissa | 9:45 | |
| Mike | ||
| Nicole B. | 9:45 | |
| Nikki | 10:33 | |
| Pat | ||
| Rholanda | ||
| Richard | ||
| Ron | ||
| Scott | 8:55 | |
| Shalya | ||
| Shannon | ||
| Sharda | MILE | 9:40 |
| Shelly | 11:22 | |
| Stephanie | ||
| Susan | 9:22 | |
| Tangela | ||
| Telly | ||
| Tim | 8:37 | |
| Tina | 10:20 | |
| Todd L | ||
| Tracy | ||
| Victoria C. | 8:46 | |
| Victoria O. | ||
| Wes | ||
| 7:00 AM | ||
| Aimee | 8:04 | |
| Brandi | ||
| Brian S | 16:27 | |
| Carla | ||
| Caroline | ||
| Deb | ||
| Dwight | ||
| Hallie F | ||
| Jason | ||
| Jennifer | ||
| John | 7:15 | |
| Laura | ||
| Lyn | 10:35 | |
| Maureen | ||
| Megan | 9:13 | |
| Meredith | 10:56 | |
| Michael | ||
| Muffy | 10:52 | |
| Natalie | ||
| Neil | ||
| Rachael | 8:39 | |
| Rebecca | ||
| Ruth | ||
| Scott H | ||
| Shale | MILE | 11:11 |
| Shelly | ||
| Stacy | 8:40 | |
| Susan R | ||
| Susanne | ||
| Tori | ||
| Vicki | ||
| Wallace | ||
| Wendy | 9:53 | |
| 9:30 | ||
| Amy | ||
| Ann | 10:13 | |
| Gigi | ||
| Jamie | ||
| Jess | ||
| Jill | 12:16 | |
| Nancy | ||
| Quinnie | 16:12 | |
| Scott | 14:20 | |
| Tina | MILE | 11:03 |
| Tori | 11:14 | |
| 6:00 PM | ||
| Allison | 9:08 | |
| Amy | MILE | 10:23 |
| Anatol | ||
| Chris | ||
| Dona | 9:15 | |
| James | 9:31 | |
| Jen | 8:00 | |
| Jess | * | |
| Jill | 8:42 | |
| Jim | 12:00 | |
| Joe | ||
| John Y | 11:20 | |
| Karen | 10:30 | |
| Kate | 10:25 | |
| Katherine W | 8:32 | |
| Kelly | 8:04 | |
| Kevin C | 8:23 | |
| Kristie | ||
| Kristin | ||
| Kristy | ||
| Lexi | MILE | 11:51 |
| Mariah | ||
| Mary | 8:54 | |
| Matt | 9:02 | |
| Melissa | ||
| Michelle B | 7:44 | |
| Michelle S | 9:29 | |
| Scott P | 8:04 | |
| Selam | MILE | 10:50 |
| Tamara | MILE | 12:06 |
| Tanisha | 10:15 | |
| Tonya | 8:47 | |
| Warren | MILE | 7:31 |
9 comments:
As much as I "HATE" the MILE I'm not sure if this was any better. Was sure I was going to hurl on the second lap.
bwaa
That's good, B . . . it means you did it correctly.
And good work by everyone on the second half of the workout. When we're dealing with more technical and controlled movements, it's still important to push yourselves as hard as you can go. You'll see these exercises again, so remember the proper technique and we can add some more speed and intensity next time we do them.
"DEEPER SQUAT. DEEPER SQUAT."
I'm hearing that in my sleep.
And +1 on the hurling on the "not a mile" workout. ;)
Sent some emails out today about the sparse attendance. Seems like it's that time of year -- we've got a ton of sick campers.
Get well soon!
Wimps.
I showed up for ten weeks with a broken foot, against doctor's orders.
Come on people. I know ya'll are better than this.
(Full disclosure: On Monday I actually got out of bed and went outside to see how cold it was. Realizing it was colder than I had anticipated, I got right back into bed and went back to sleep. Josh, I promise, I had never done that before! So I guess what I'm saying is it is not an excuse to miss camp if you are sick or injured, but it definitely is if it's cold outside and you're too lazy to get out of bed.)
Seriously, that was brutal. Make that another +1 on the hurling. Plus my legs hurt like they did during week one as a newbie.
add another +1 to the pukey list. WHEW!!! and, thanks mario, for helping me get that heavier weight up with the clean n press!
tough stuff...but i liked it :)
The Basic Run is a good addition to the workout rotation (even if I was breathing like a chain smoker with asthma on the second lap).
Is it wrong to say i like the pull up bands?
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