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!!!!!!

Group Workout (6.6.08) Pictures and video!!!

Tamara doing a standing row...



Tamara, Erin and Mary...



Leah...



The Red Team doing laps in the gym....



A fun wall-sit....



Followed by an even more fun sprint....




RED TEAM video @ Erika's kickboxing class...

WOD (6.4.08)

Recumbent Bike: 30 minutes
Running in Gym: 10 minutes, no break
Ab machine (25 x 4 sets)
Crunches w/ball squeezed between knees (25 x 4 sets)

*Plus swimming if possible!!!

Weigh-in results (week 4)...

Marc: 6
Dennis: 1.2
Mary: 0
Erin: 2
Linda: 0.8
Debbie: 0.6
Leah: tbd
Tamara: 2.4

WOD #2 (6.3.080

50 squat thrusts
100 bicep curls
30 minutes recumbent bike (level 5)
1 time up the hill

WOD (6.2.08)

5 full laps around the gymnasium
15 squat thrusts
30 mountain climbers
10 minutes on recumbent bike (resistance=10)

x 4 or 5 ROUNDS

Some pictures from the second competition...

(click on picture for full-size)

WOD (5.29.08)

Run around the entire gymnasium (as we did this morning) 5 times
50 push-ups
50 crunches on ab machine
50 crunches on floor
opposite arm/opposite leg stretch
50 minutes of cardio on the recumbent bike

WOD (5.28.08)

opposite arm/opposite leg stretch
medicine ball throw (grab a medicine ball, you pick the weight, do an overhead throw, like a soccer throw-in, against the wall, in the gymnasium against the concrete wall is best)
20 push-ups
50 crunches (with or w/o ball between knees)
20 minutes cardio of your choice

x 3 ROUNDS

WOD #2

Do the following at some point today:

100 bicep curls w/moderate weight
50 mountain climbers
25 squat thrusts
25 push-ups
10 minutes intense cardio

x 2 ROUNDS

Weigh-ins for weeks 2 and 3...

Marc: 6.8, 0
Dennis: 5, 0.6
Mary: 2.8, 0.6
Erin: 3.2, 3.6
Linda: 3, 0
Debbie: 0.2, 2.6
Leah: 3.4, 1.8
Tamara: 1. 1.2

Saturday AM Workout

Thanks to everyone who came this morning. We had a great turn out and a tough workout running the stairs. And thanks to Damian for his talk!



Debbie, Marc, Tamara and Mary...



Working hard on the stairs...

WOD (5.23.08)

45 minutes of cardio (NO RUNNING if you have shin splints!)
bicep curls w/dumbbells (high rep, low weight...ex. 10 lbs x 100 reps)
push-ups from knees (make sure hands are under your armpits, 25 total)

At least 1 ROUND, but 2 if possible!

PLUS anything additional you can do. Again, stay away from running/treadmill if you have shin splints. And nothing overhead (shoulder press, etc.) if you are experiencing shoulder pain.

WOD (5.21.08)

at least 60 minutes of cardio (again, try to add variety by using different machines)

THEN

25 crunches w/ball between knees x 4 ROUNDS
opposite arm/opposite leg stretch
wall sit for 30 sec x 4 ROUNDS
start seated against wall, get all the way up to standing (we did this Tuesday morning), 5 reps x 4 SETS

THANKS RED TEAM!!!!

WOD #2 (5.20.08)

60 minutes cardio of your choice (if you have shin splints, no running!)
100 mountain climbers (break them into sets, or do all 100 at once)
20 squat thrusts (new, from this morning)
opposite arm/opposite leg stretch

Let's push ourselves just as hard this week!

WOD (5.19.08)

WOD # 1 (morning workout)

5 min run (moderate pace)
10 push-ups
15 dips
20 alternating dumbbell curls (10 each arm)
BOSU ball static hold (as long as you can)

REPEAT round as many times as time allows (but try for at least 3 rounds)


WOD # 2 (afternoon/evening)

20 min intense cardio of your choice
50 mountain climbers*

REPEAT as long as time allows (but try for at least 2 rounds, 3 or 4 rounds is ideal)

* each time you switch your feet is one repetition. For references, watch this video clip:




Notes: I will be introducing some new exercises this week, which will increase variety for the WOD.

RED TEAM WINS THE SECOND COMPETITION!!!!

Each and every one of you did an outstanding job this morning! You were physcially and mentally prepared for the competition and it really showed. Mindy and I were also impressed by your display of sportsmanship as you cheered for the Blue Team!

Let's not become complacent or too easily satisfied by this victory alone. Rather, let's use our win this morning as boost of momentum to carry us through the remainder of the competition!



Erin, our messenger, after crossing the finish line!

Leah, Mary and Marc working hard during their second workout of the day...

WOD (5.16.08)

#1:

60 minutes cardio of your choice. Try mixing it up. If you've been doing mostly treadmill, try the elliptical, arm bike or rowing machine. Divide your time between each.

#2:

Meet at the JCC at 5:15PM. I will be there. The JCC is closed, but we will still run up the hill. Hope to see you all there tomorrow. This is exactly how the competition on Sunday will be, so let's get a head start on the Blue Team!

Second WOD (5.15.08)

25 minutes INTENSE cardio of your choice
50 crunches while squeezing ball between the knees
50 reps on the ab machine (from earlier today) at a light to moderate weight
25 minutes moderate cardio of your choice

Doing a second workout like this is what it takes for continued weight-loss, so do your best to complete it. As always, do more if you can.

Group Workout (5.15.08)

Circuit 1:

station 1 = lateral raise w/plates
station 2 = shoulder press w/dumbbells
station 3 = push-ups with hands elevated

* maximum reps in 60 sec, visit each station once, 30 sec rest between stations

THEN

intervals on the treadmill, 30 sec sprint followed by 30 sec slow pace, run until the group performing the circuit finishes

x 2 ROUNDS


Circuit 2:

station 1 = crunches on ab machine
station 2 = shoulder press on machine
station 3 = bicep curls on FreeMotion machine

* maximum reps in 30 secs, visit each station once, 15 second break between stations

THEN

step-up and over on bench for 2 mins (hard!)

x 2 ROUNDS

Cool-down with stretching...

WOD (5.14.08)

Give the upper body a rest today!

Circuit:

60 sec wall-sit
20 repetitions on the leg extension machine (moderate weight, last 5 reps should be very challenging)
10 minutes cardio of your choice (intense pace, really push yourself with cardio today)

x 4 ROUNDS


Make sure to stretch after the workout. Email or call me with any questions/concerns.

Weekly Weigh-In Results (5.13.08)

Weight-loss since our initial weigh-in (in lbs.)

Marc = 8
Dennis = 3.2
Mary = 1.8
Erin = 3.6
Linda = 2.2
Debbie = 5.4
Leah = 3
Tamara = 3


Red Team Total = 30.2

Group Workout (5.13.08)

Warm-up with squat and jumping jack routine, then movement phase, including high knees, power skipping, side shuffle, carioca and backward run.

Circuit training:

Station 1 = agility ladder (run straight through/basic pattern)
Station 2 = mountain climbers
Station 3 = overhead medicine ball slam
Station 4 = rest

* complete as many repetitions and times through the agility ladder as possible in 60 secs x
2 ROUNDS

Everybody did a great job this morning! Special shout out to Tamara and Debbie who continued exercising despite not feeling well.



Linda and Tamara running through the agility ladder.



Mary and Erin throwing the medicine balls.



Mountain climbers.



Marc working hard.

WOD (5.12.08)

25 dips
50 push-ups
75 crunches while squeezing ball between knees (tennis ball or whatever is available at gym)
100 seconds (1min, 40 sec) on BOSU ball (the same static hold we have been practicing)

then...

30 minutes cardio of your choosing (hard pace)

x 2 ROUNDS

So you will be doing both the strength portion and the cardio portion twice. Don't be discouraged if you can't get through 25 dips or 50 push-ups at a time. At this point in our training you shouldn't be able to. I am pushing you hard. Do as many as you can and rest as needed. But you must reach the number required before moving on to the next exercise.

Good luck!

WOD (5.11.08)

Rest day. Optional walk or light jog.

(WOD) 5.10.08

Spinning class with Mindy.

WOD (5.9.08)

Option 1 (If you are not too sore):

15 push-ups
30 second hold on BOSU ball (like we did during our Tuesday group workout)
30 alternating dumbbell curls @ a challenging weight (the last 5-10 reps should be really hard)
15 dips

x 4 rounds

PLUS

60 minutes cardio on a total of three machines (switch between the treadmill, elliptical, rowing machine, arm bike, etc.) to mix it up a bit. For example, 20 minutes treadmill, 10 minutes rowing machine, and 30 minutes elliptical.

Option 2 (If you are really sore tomorrow AM):

60 minutes cardio on a total of three machines (same as above).
Ab routine w/ball squeezed between the knees, 40 repetitions x 3 sets (we did this Tuesday AM)
5 minutes of cardio on machine of your choice, or running outside, at your fastest possible pace!

Group Workout (5.8.08)

Another tough workout this morning. I am really impressed by everyone's effort and determination. I put you through a demanding strength circuit and you all did great!


Strength Circuit:

station 1 = bench press on Smith machine
station 2 = push-ups
station 3 = bodyweight dips
station 4 = alternating dumbbell curls

* perform as many repetitions as possible within 30 seconds at each station, each station is visited twice, then switch with teammates on cardio machines...

x 2 ROUNDS

Then cool-down with Sun Salutations...

WOD (5.7.08)

You guys did an amazing job this morning, and will likely be a bit sore by tomorrow. Do either of the following:

Option 1 (in the gym):

2 minute jog or run on treadmill
10 push-ups
30 seconds static hold on BOSU (or if they are all being used, you can just put your hands on the ground and do the hold without the BOSU)

Repeat for 5 rounds (this is a TOUGH workout)

Option 2 (at home):

2 minute run around track or up stadium steps (Hamden High School is a great place to workout, and I think it may be a convenient location for some of you, I run the stairs there all the time)
10 push-ups
30 second static hold w/hands on the ground or elevated on concrete step

Repeat for 5 rounds.

Group Workout (5.6.08)

Warm-up:

• upward dog/downward dog transition
• walk hands out into a push-up stance and then walk hands back in to standing
• squat and jumping jacks routine

Workout:

• 2 minute step-up on BOSU
• 60 second static hold on BOSU
• 2 minute step-up
• 45 second static hold
• 1 minute lateral step-up
• 30 second static hold
• 1 minute lateral step-up
• 15 second static hold

Rest.

• five sets of sprints
• bear crawl (forward and backward)
• crab walk (forward and backward)
• ab routine w/ball between knees (two minutes total)

Cool-down and stretch...

Workout of the Day (WOD):

1 hour of hard cardiovascular work of your choice. Average HR should be between 70-85% of maximum HR.

The contest begins tomorrow!!!