9/27/11- 5K Run

2010 Warrior Dash

5K Run.  Maybe through mud to make things interesting.  Check back in tomorrow for the WOD!

9/25/11- NFL Sunday Workout

Karyl and Miles in their Giants gear

With the Giants facing the Eagles today the WOD is focused on getting in a quick workout between games.  So, whether you're watching the one o'clock, the four o'clock, or the Sunday Night Football game, you can fit this workout in and get back to watching the game.  Go Giants!

You'll be using a kettlebell (KB) and light dumbbells (DB) for Tabata boxing intervals.

1. KB Swings 15x2
2. KB Suitcase 10x2
3. KB Squat and Press 10x2
4. :20/:10 Tabata boxing interval for 4 min
5. KB Lawnmower 10x2
6. KB Single Arm Row 15x2
7. KB Russian Twist 15x2
8. :20/:10 Tabata boxing interval for 4 min
9. KB Swing and Catch 20x2
10. KB Overhead Swing 10x2
11. KB Stepback Lunge 10x2
12. :20/:10 Tabata boxing interval for 4 min
13. KB Squat 20x2
14. KB V-Ups 10x2
15. KB Turkish Get-Up 10x2
16. :20/:10 Tabata boxing interval for 4 min

Good luck and enjoy the games today.  Check back in tomorrow for the WOD!

9/24/11- Jump Rope Workout

For today's WOD you'll be doing the max amount of reps or time on a given exercise while mixing in some jump rope (JR).  Rest as needed.

1. 60 seconds JR
2. Pushups
3. 50 seconds JR
4. Squats
5. 40 seconds JR
6. Plank
7. 30 seconds JR
8. Pullups
9. 20 seconds JR
10. Bridge
11. 10 seconds JR
12. V-Ups
13. 15 seconds JR
14. Burpees
15. 30 seconds JR
16. Stepback Lunges
17. 45 seconds JR
18. Hand Plank
19. 60 seconds JR
20. Bicycles
21. 30 seconds JR
22. Squat Jumps
23. 60 seconds JR
24. Ring Rows
25. 30 seconds JR
26. Side Plank
27. 60 seconds JR
28. Walking Lunges
29. 30 seconds JR
30. MB Russian Twists
31. 60 seconds JR
32. Squat Hold
33. 30 seconds JR
34. Mountainclimbers
35. 60 seconds JR
36. Ring Chest Press
37. 30 seconds JR
38. DB Lateral to Front Raise
39. 30 seconds JR
40. Alternating Jump Lunges

If you ventured to the Durham Fair this weekend, this workout should help burn off some of the calories from the delicious but fried fair food.  Check back in for tomorrow's WOD!

9/23/11- Band Workout

You'll be using a set of bands for this workout.  Ideally, a set with a light, medium, and heavy resistance can be used, but if you have a light and heavy band, that will work too.  Complete 3 sets of 10 reps of each exercise before moving on to the next exercise, resting 20 seconds in between sets.

1. Chest Press
2. Prone Row
3. Woodchops
4. Band Hold and Squats
5. Overhead Triceps Extension
6. Biceps Curl
7. Lawnmowers
8. Stepback Lunge and Supine Row
9. Triceps Pressdown
10. Band Rotation
11. Chest Fly
12. Resisted Step Forward Lunge

Good luck and check back in for tomorrow's WOD!

9/22/11- Sprint Circuit aka The Running Around Like Monk Workout

Monk in his much younger days

Complete the following sequence two times in order, resting in between sets.

1. 25 Squats
2. 1 min Sprint
3. 20 Pushups
4. 1 min Jump Rope
5. 10 Pullups
6. 1 min DB Punches
7. 20 KB Swings
8. 20 Burpees
9. 40 Walking Lunges
10. 20 DB Bent Rows
11. 20 Squat Jumps
12. 20 MB Ball Slams
13. 40 Stepback Lunges
14. 20 DB Push Press
15. 1 min Plank

Good luck and check back in tomorrow for the WOD!

9/21/11- Tabata Run

Run for 40 minutes using :20/:10 sprint intervals mixed in.

1. 0:00 to 10:00- jog
2. 10:00 to 20:00- :20/:10 intervals
3. 20:00 to 30:00- run
4. 30:00 to 40:00- :20/:10 intervals

Good luck and check back in tomorrow for the WOD!

9/19/11- TRX 100

TRX Suspended Single Leg Lunge

To complete this workout, you'll need a TRX Suspension Trainer or rings or another type of suspension trainer (I'm partial to the Lifeline brand).  For beginners complete the circuit one time through.  For those who are seeking more of a challenge, complete it twice, and if that's too easy for you, complete it a third time for a total of 300 reps.

TRX 100 (complete 10 reps of each)

1. Suspended Pushups
2. Low Rows
3. Rollouts
4. Squat Jumps
5. Stepback Lunge and Knee (10 on each side)
6. Chest Press
7. T-Fly
8. Suspended Knee-In
9. Suspended Single Leg Lunge (10 on each side)
10. Back Extension w/ Hip Drop

Finish with 1 mile run.

Good luck and check back in tomorrow for the WOD!

9/17/11- 5K

Today's WOD involves running a 5K with some exercises mixed in.  Good luck.

1. Run 1K
2. 15 Pushups, 20 Squats, 20 Stepback Lunges, 10 Burpees
3. Run 1K
4. 20 Mountainclimbers, 60 second Plank, 20 Bicycles
5. Run 1K
6. 10 Jump Squats, 10 Pushups, 10 Alternating Jump Lunges
7. Run 1K
8. 60 second Hand Plank, 10 V-Ups, 15 Squats
9. Run 1K
10. Stretch

Check in tomorrow for the WOD!

9/16/11- Kettlebell Complex

You'll be using a single kettlebell for all of the exercises in the complex.  Complete each complex without putting down the kettlebell.

Men: 15lb KB (beginner) 25lb KB (advanced)
Women: 10lb KB (beginner) 20lb KB (advanced)

COMPLEX 1 (10 reps on each side)
1) Swing and Catch
2) Suitcase Swing
3) Squat and Press
4) Overhead Swing
5) Oblique Rotation
6) Lawnmower

Repeat once for a total of 2 sets

COMPLEX 2 (15 reps- each side for two sided exercises)
1) Two Handed Swing
2) Squats
3) Stepback Lunges
4) Walking Lunges
5) Oblique Rotations

Repeat once for a total of 2 sets

Good luck and check in tomorrow for the WOD!

9/15/11- Gauntlet

After an off day yesterday, you should be well rested, so today's workout will be a little on the difficult side.  You'll complete each exercise in the sequence with as little rest as necessary.  Consider it an homage to the mud runs and obstacle course races which I love so very much.  Good luck.

Warrior Dash 2010

1. 1 minute sprint
2. 10 pushups
3. 10 squat jumps
4. 30 second belly crawl
5. 10 rows (TRX or bands)
6. 100 punches
7. 25 squats
8. 1 minute sprint
9. 30 second bear crawl
10. 10 ball slams
11. 20 mountainclimbers
12. 10 box jumps (24" high)
13. 1 minute walking medicine ball carry
14. 10 dumbbell squat and press
15. 100 uppercuts
16. 10 dumbbell bent rows
17. 40 stepback lunges
18. 20 Russian twists with medicine ball
19. 40 walking lunges
20. 1 minute sprint

Check back in tomorrow for the WOD!

9/13/11- Drop Sets & Boxing

1. DB Squat and Press 25,20,15,10,5
2. Pushups 15,12,9,6,3
3. DB Straight Leg Deadlift 25,20,15,10,5
4. KB Swing 20,16,12,8,4
5. Plank :60,:50,:40,:30,:20
6. MB Slam 20,16,12,8,4
7. Burpees 15,12,9,6,3
8. DB Bent Row 25,20,15,10,5

Left Foot Leading
100 Jabs
100 Hooks
100 Uppercuts
100 Jab/Cross

Right Foot Leading
100 Jabs
100 Hooks
100 Uppercuts
100 Jab/Cross

Good luck and check in for tomorrow's WOD!

9/12/11- Screaming Lungs

As most people know from coming into the gym, I'm a big fan of barefoot running and the benefits of moving away from traditional running shoes.  A great book that explains barefoot running while also telling an unbelievable story is "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen," by Christopher McDougall.  You can find it in a number of places, including B&N and Amazon and it's a NY Times Bestseller, so check it out.

In terms of barefoot shoes, I highly recommend Vibram FiveFingers because they make many different options for barefoot runners, from the complete minimalist shoe to barefoot hybrids.  There's a picture below displaying their black/camo minimalist shoe.  Here's a link to their website:  http://vibramfivefingers.com/index.htm

As for the workout, here you go:

1. 1 mile run
2. Tabata Punches (:20/:10) for 4 minutes
3. 1 minute sprint
4. Tabata Squat Jumps (:20/:10) for 4 minutes
5. 1 minute sprint
6. Tabata Alternating Lunge Jumps (:20/:10) for 4 minutes
7. 1 minute sprint
8. Tabata Jump Rope (:20/:10) for 4 minutes
9. 1 minute sprint
10. Tabata Punches (:20/:10) for 4 minutes
11. 1 mile jog

Good luck with this workout because you should be pretty gassed afterwards.  Check in tomorrow for the WOD!

9/11/11- Commercial Workout

Since it's opening weekend for football, I'll assume that most people will use being glued to the TV as their excuse for not working out.  Instead, use the games to your advantage.  Complete the following workout in order during the commercial breaks in the game and complete as many exercises as you can.  Start off where you ended with each subsequent commercial break.

1. 10 Pushups
2. 10 Squats
3. 30 second Plank
4. 20 walking Lunges
5. 10 Burpees
6. 10 Pullups or Band Rows
7. 20 Mountainclimbers
8. 20 Stepback Lunges
9. 10 V-Ups
10. 30 second Squat Hold
11. 10 Squat and Presses (w/ dumbbells, bands, or a medicine ball)
12. 20 Bicycles
13. 10 Bent Rows (w/ dumbbells or bands)
14. 10 Squat Jumps
15. 50 Punches

Good luck with the workout and enjoy today's games!  Check back in tomorrow for the WOD!

9/10/11- The Eli Workout

Our little Eli is at the twelve pound mark, so it seems fitting to have a workout geared around something similar, but a bit more rotund... a twelve pound medicine ball, abbreviated MB.  If a twelve pounder is too heavy, use a lighter weight, such as a six or eight pound ball.  Each exercise is done with the MB unless noted otherwise.

Circuit 1:  

20 Stepback Lunges
10 Ball Slams
20 Ball Rotations
10 Pushups (w/out MB)
100 Punches (w/out MB)
COMPLETE FOR A TOTAL OF 3 SETS

Circuit 2:

10 Lawnmowers (each side)
20 Swings
20 Russian Twists

20 Squats

10 Burpees (Up-Downs)

COMPLETE FOR A TOTAL OF 3 SETS

Check back in for tomorrow's WOD and good luck!