WOD (6.27.08)

Start sitting on ground against the wall, push yourself all the way up to standing x 10 reps
Leg extension machine @ moderate weight x 20 reps

Repeat this series 2x

Push-ups from knees max set
Tablemaker exercise from this AM x 10 reps

Repeat this series 3x w/good rests between sets

Crunches of your choice
Opposite arm/opposite leg stretch

30 minutes cardio....

WOD (6.24.08)

Warm-up:

1 minute jumping jacks
1 minute jump rope (we have a few, ask for them at the gym desk, they are in the closet...even if jumping rope is not a strong point, give it a shot)
sprint length of basketball court

x 3 Rounds

Strength:

Decline chest press machine (we did this today), 20 reps x 3 sets @ moderate weight
Push-ups (hands on bench), 10 reps x 3 sets
Seated row (we did this today as well), 20 reps x 3 sets @ moderate weight (most of you did 25# each side)

Repeat warm-up for 3 additional rounds....

Weigh-in results (6/17 and 6/24)

Marc= 0, 9.6!
Dennis= 0,0
Mary= 2, 2.6
Erin= 2.8, 1.2
Linda= 1.6, 0.4
Debbie= 1.6, N/A
Leah= 1.6, 1.4
Tamara= 0.2, 3.8

WOD (6.23.08)

Warm-up with 10 minutes on the recumbent bike (level 5, moderate pace)
Ab machine, 20 reps x 3 sets
Crunches w/light medicine ball between knees, 25 reps x 3 sets
Opposite arm/opposite leg stretch (balance/low back strength)
Plank, 30 sec x 3 sets

THEN....

100 jumping jacks
60 sec wall sit
sprint one length of the basketball court

x 5 ROUNDS

Red Team Wins Third Competition in a Row!!!

Another great victory today! We showed a lot of heart, dedication and sportsmanship. Let's finish this contest strong!!!

WOD (6.20.08)

Repeat the WOD for Wednesday, or do the following:

100 jumping jacks
100 mountain climbers
50 squat thrusts
50 push-ups (from knees)

AND 45 minutes cardio of your choice....

WOD (6.18.08)

Do your own workout today, or this....

Squat and jumping jack routine warm-up
10 laps of jogging around the basketball court
30 second wall-sit x 3 sets
20 squat thrusts
20 push-ups

THEN outside for 2x up the hill

FINISH with 30 minutes of cardio on machine of your choice


Remember: Thursday AM workout @ Hamden High School....

Branford Road Race (5 MILES!!!!)

Congrats to Mary, Erin, Tamara and Leah for completing the Branford Road Race this morning. You guys are so inspiring!!!

Pictures and video below....




Mary, Tamara, Leah, Erin and myself (with a very strange expression on my face...) before the race



Erin, after she finished the 5 miles without walking once...




Erin crossing the line....




Mary and Tamara crossing the finish line, then celebrating with Erin, and finally being interviewed for TV!!!

WOD (6.11.08)

1 time up the hill
5 minutes rowing machine
10 minutes elliptical
15 minutes treadmill
20 minutes recumbent bike (level 5)
1 more time up the hill

THEN....

20 push-ups
20 dips
50 alternating bicep curls with dumbbells or FreeMotion machine
50 crunches with ankles crossed and feet off the ground

Red Team wins Competition #3!!!!!!!!

Great work this morning. You pushed yourselves to your physical, mental and emotional limits, and then beyond. Nobody quit and everybody played an integral part in the team's victory!!!

Hope you guys enjoy your heart rate monitors and let's set our sights on the fourth competition!!!!

GO RED!!!!!!