The "WORKOUT TIME" Song

This was my pre-workout song and dance.  I used to get so pumped before our workouts, I have since toned it down a little bit (but not much).  Enjoy.


Thanks to Sue for being a good sport!

Chipper!

A Chipper WOD is a workout that is completed in the order of the exercises listed.  It is only one round and is completed for time.  Individual boards were handed out to each athlete with the number of reps listed in descending order starting with 100 reps, then 90 reps…all the way down to 10 reps.  What makes this chipper unique is 10 cards were handed out to each athlete and they got to choose which exercise went next to the number of reps. 

Here were the 10 exercises:

Singles

Butt kickers

Medball/KB side-to-side (core exercise)

Thrusters

V-ups

Push-ups

Tricep dips

Squats

Mountain climbers

Lunges

 

Here’s what I like about this workout:

1.       It takes the blame off the trainer for the difficulty of the workout because the athlete designed it ;)

2.       It forces the athlete to think about the movements and implement a little strategy into their workout.  (Poor Sue, if you can see her board on the left of the photo above it had 80 squats followed by 70 thrusters followed by 60 lunges, that’s a lot of leg work all in a row!  But she got through it!  Champ!)

3.       Everyone’s workout is a little bit different and personalized.   

 

They all started off with 100 singles (very smart)

 

Mid-wod, everyone in action

 

 

 

This workout was completed on 10.3.12

Wobstacle 3.0

Today's workout was one of my favorites.  It's a WOD obstacle course or Wobstacle.

Here's the workout:
5 strict pull-ups
10 super wall balls (12' target!)
15 lateral barbell jumps
1 weighted fence run (2 15# dumbells, approx. 100 meters)
50 singles

The goal: go as fast as you possibly can.

Here's what I love about these workouts:
1. One person goes at a time so everyone can cheer them on and help motivate them to push harder.
2. It's a very fast workout, averaging 2 minutes per round.
3. There is plenty of rest between rounds so the athlete can recuperate and go 100% again.
4. After the 2nd round I announced that the person who beats their fastest time by the largest amount wins a Fit-aid (it's a recovery drink, most of them love it).  Take a close look at the photo, can you tell who won?

Great work tonight ladies.  That was fun.

AGA FITNESS CREW

Workout of the Day (WOD):
Max set of strict pull ups/max hang,
then 20 double unders/attempts
3 Rounds

	ROUND 1	ROUND 2	ROUND 3
TARA	12.5	9	9
KRISTY	15 sec.	10	40
SUE	10	8	5
JESSECA	12	9	15
JUSTINE	6 sec.	14	18
DEVIN	5	5	5

Tara: 2 large bands

Kristy: 1 large band on round 3

Sue: 1 large band

Jesseca: 1 large band

Justine: 1 large band

Devin: 1 large band

Completed on October 10, 2012

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