Ladies,
I am going to take a few weeks off from programming for Dragon Park Group Fitness. Right now just about all of our members are either pregnant, injured, or doing other work-outs until the weather gets warmer.
So, if you are still looking for workouts to do, you can look at old workouts on the blog, pick one, and get after it!!
In about a month when the weather is nicer, I will start publishing some new workouts!
For those recovering, rest easy and continue to work (scale) within your capabilities!!!
Take care and keep up the fire everyone!!!
Adam
Sunday, February 10, 2013
Thursday, February 7, 2013
Friday, 8 FEBRUARY 2013
Today is the final 'blast from the past' so try to get it knocked out!!! Once again, if you can make it to Dragon Park, that would be ideal, but if you need to do it at the house because of the cold, simply pace out 100 meters (1 large step is roughly 1 meter) from your front door or garage and get after it!
WOD:
AMRAP 21
12 x overhead weighted lunges (hold a weighted object overhead; scale = weighted lunges with weight at chest)
6 x hand release push-ups (scale = regular push-ups)
Run 200 meter shuttle run (100 meters down and back; indoor substitution = 50 x jumping jacks)
Rest 1 minute
COMPARE TO: 14 SEPT 2012
Post number of rounds complete and weight of object to comments.
WOD:
AMRAP 21
12 x overhead weighted lunges (hold a weighted object overhead; scale = weighted lunges with weight at chest)
6 x hand release push-ups (scale = regular push-ups)
Run 200 meter shuttle run (100 meters down and back; indoor substitution = 50 x jumping jacks)
Rest 1 minute
COMPARE TO: 14 SEPT 2012
Post number of rounds complete and weight of object to comments.
Tuesday, February 5, 2013
Wednesday, 6 FEBRUARY 2013
We are continuing our 'blast from the past' as we revisit the WODs from 10 - 14 September 2013.
I know the weather is a tad bit chilly, but if you can do this outside at Dragon Park, it will help make a better comparison to your old results!! After one round, you will be warmed up enough, even if outside!!
4 rounds for time:
10 x box jumps (scale = box step ups)
10 x pull-ups (scale = jumping or band assisted pull-ups; indoor substitution = bent over dumbbell rows)
Run 1/2 lap (indoor sub = 75 jumping jacks)
10 x burpees
10 x mountain climbers
Run 1/2 lap (indoor sub = 75 jumping jacks)
COMPARE TO: 12 SEPT 2012
Post time to comments.
I know the weather is a tad bit chilly, but if you can do this outside at Dragon Park, it will help make a better comparison to your old results!! After one round, you will be warmed up enough, even if outside!!
4 rounds for time:
10 x box jumps (scale = box step ups)
10 x pull-ups (scale = jumping or band assisted pull-ups; indoor substitution = bent over dumbbell rows)
Run 1/2 lap (indoor sub = 75 jumping jacks)
10 x burpees
10 x mountain climbers
Run 1/2 lap (indoor sub = 75 jumping jacks)
COMPARE TO: 12 SEPT 2012
Post time to comments.
Sunday, February 3, 2013
Monday, 4 FEBRUARY 2013
Hey Ladies, this whole week will be a "blast from the past week" meaning that we will redo the WODs from the week of 10 - 14 SEPT 2012 in order to see how much you have improved!! Hopefully you've either gotten faster (i.e. quicker time or more rounds), stronger (i.e. more weight used), or BOTH!!! Even if you were not park of the awesome Dragon Park crew back in September still do the WODs and post your scores to comments! Posting your results helps give you a benchmark from which to compare in the future!!
WOD:
21-15-9 reps of:
Push-ups (get that full range of motion - touch your chest to the ground!; scaling = knee push-ups)
Front squat (favorite weighted object; scaling = air squat)
Weighted sit-up (weighted object stays on your chest underneath your chin; scaling = standard sit-up)
Double-unders (substitute: 3:1 single unders or 1:1 tuck jumps)
NOTE: You will do 21 reps of each of the 4 exercises, then do 15 reps of each, and end with 9 of each.
COMPARE TO: 10 SEPT 2012
Post time and weight used to comments.
Thursday, January 31, 2013
Friday, 1 FEBRUARY 2013
Happy February everyone! Spring will be here before you know it, start working on those beach bodies now!!
AMRAP 20
Run 400 meters (indoor sub = 100 jumping jacks)
12 x weighted box step-ups (holding dumbbells in each hand)
12 x shoulder press (press dumbbells from shoulders straight up until your arms are fully extended)
12 x weighted sit-ups (hold weights underneath your chin)
Post number of rounds complete to comments.
AMRAP 20
Run 400 meters (indoor sub = 100 jumping jacks)
12 x weighted box step-ups (holding dumbbells in each hand)
12 x shoulder press (press dumbbells from shoulders straight up until your arms are fully extended)
12 x weighted sit-ups (hold weights underneath your chin)
Post number of rounds complete to comments.
Tuesday, January 29, 2013
Wednesday, 30 JANUARY 2013
Warmer weather...too bad it's supposed to rain! Thank goodness the 10 - 20 degree weather is gone for now!!
WOD:
AMRAP 15
9 x kettlebell swings
9 x front squats (holding your kettlebell or another heavy object)
9 x pull-ups (indoor sub = bent over rows)
9 x burpees (because everyone LOVES burpees!)
Post number of rounds complete to comments.
WOD:
AMRAP 15
9 x kettlebell swings
9 x front squats (holding your kettlebell or another heavy object)
9 x pull-ups (indoor sub = bent over rows)
9 x burpees (because everyone LOVES burpees!)
Post number of rounds complete to comments.
Sunday, January 27, 2013
Monday, 28 JANUARY 2013
Happy Monday everyone! If case anyone needs a little motivation to get yourself moving, then check out this video. I show it to all my cadets and it is rather inspirational/motivational!! Achieving your goals takes HARD WORK and PERSISTENCE - you just have to ask yourself, how badly do you want it!?!?
Keep up the fire!
WOD:
3 rounds for time
50 x double-unders (3:1 single-under sub or 2:1 jumping jacks)
50 x sit-ups (feet anchored, hands behind head or crossed across chest)
25 x air squats (go for that full range of motion!!)
25 x push-ups (scale = knee push-ups)
Post time to comments.
Keep up the fire!
WOD:
3 rounds for time
50 x double-unders (3:1 single-under sub or 2:1 jumping jacks)
50 x sit-ups (feet anchored, hands behind head or crossed across chest)
25 x air squats (go for that full range of motion!!)
25 x push-ups (scale = knee push-ups)
Post time to comments.
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