Football Friday!

February 15, 2013

Today was Football Friday!  We played football and ran some receiving drills as part of our warm up.  It's important to play sports in addition to exercising.  It's the exercise that should make you better at playing sports or any other fun activities.  Don't just be good at exercising, go out and try new sports!

Here is our workout for the day:

A.
6 min EMOM (alternating)
20 Lateral barbell jumps
20 Incline push-ups

B.
21 back squats @ 65#
800 meter run
100 singles
21 back squats
RESULTS: 
Shalonda 14:13 Rx

Jesseca 7:23 Rx
Tara 9:04 RxSue 9:14 (35#)
Erica 7:30 (35#)
Kristy 11:06 Rx
Mara 13:05 (Rx/35#)

Hinh & Patrick

Meet Hinh & Patrick.  These two have made a ton of progress in the last three months.  In addition to their weekly commitments to fitness, they both have made great improvements to their diets.  Some of the diet changes include, making sure to eat breakfast no later than one hour from waking up, portion control (4-5 smaller meals throughout the day vs. two very large meals per day) and eating more vegetables.  They both have great attitudes and are a pleasure to work with.  

Here is our workout from today:

A.
L-Sit re-test
Past Results: 30/20/20 seconds (patrick)
2 TGU’s (Turkish Get-Ups)
3 rounds
RESULTS (L-Sit):Hinh: :30/:23/:28

Patrick: 1:01/:25/:25 <-- 31 second PR! 

(personal record)

B.
8 min EMOM (Every Minute On the Minute)
even: 5 burpees
odd: 10 sit-ups

C.
For time:
20 dumbell snatches @ 20#
8 Bleacher runs
10 dumbell snatches @ 20#
6 Bleacher runs
20 dumbell snatches @ 15#
4 Bleacher runs
10 dumbell snatches @ 15#
2 Bleacher runs

RESULTS:
Patrick: 5:31
Hinh: 5:39

Part C was pretty exciting to watch. This WOD was a combination of strength and endurance/speed. Hinh had an early lead making the 20# dumbell snatches look like feather weight, but Patrick later caught up as he sprinted up and down the bleachers like it was nothing. They started their final two bleacher runs at the same time! It's great to see how two people can push each other to get better and work harder. Well done gentlemen.

Benchmark Friday! (Friday, February 8th)

It's Benchmark Friday!

Today we completed a workout that has become a Stinsanity benchmark workout.  This is the 3rd time this workout has been programed.

The athlete spends 1 minute at each station and keeps a continuous count of the number of reps completed.

- Step ups (20" box)

- Medicine ball thrusters (10#)

- Singles

- Weighted bent row

- Dips

After a minute at each station has been completed everyone completes a fence run (100 meter sprint) followed by exactly one minute of rest time.  This is repeated for three rounds and the three scores are added together for the total score.

Today's results:

Tara: 179+190+200 = 569 (+140 reps! from 6/15/12 results)

Kristy: 125+125+169 = 419 (+64 reps! from 6/15/12 results)

Marie: 95+76+80 = 251

Sue: 127+133+133 = 393

Mara: 115+60+100 = 275

Erica: 135+135+153 = 423

Gettin some core work in before the workout.  6 stations: L-sit, sit-ups, plank, superman, hollow rock & hollow hold.  30 seconds on/30 seconds rest, 2 rounds.  There's actually a 7th member also doing some sit-ups in this photo, can you spot her?

Thursday, February 7th

Today's workout:

A.
Alternating Tabata
Dips/Air squats

B.
Back squats (in groups of 3)
5-5-5-5-5
(20 minutes)

C.
10 min AMRAP
10 ground to overhead with a plate (25/10#)
1 fence run
10 v-ups

Some action shots from tonight's workout

Friday, February 1st

TEAM WOD (30 min cap):
For time:
100 push press while partner holds a squat
200 sit-ups while partner holds a 25# plate overhead
300 singles while partner holds plank