- 200m run or 100 jumping jacks
- DROMS (shoulder circles, arm swings, chicken wings, leg swings)
- 20 each: high knee run, cheerleader run, heel to rear run
Strength Training:
5x5 Push ups
- Do 5 sets of the most difficult push up variation that you can do for 5 repetitions.
Happy holidays guys!
Warm Up:
- 200m run or 100 jumping jacks
- DROMS (shoulder circles, arm swings, chicken wings, leg swings)
- 8 reps: tuck ups, Good mornings, Push ups, Squats
WOD:
30 reps each, for time:
- squats
- push ups
- reverse crunches
- thrusters (60 or 40 lbs)
- arch rocks
- hollow rocks
- pyramid/regular push ups
- jumping pull ups
* If you are not yet familiar with the thruster exercise, you can do jump squats instead.
* If you are not familiar with reverse crunches, you can substitute with knee up or regular ab crunches
* If you are unable to do pull ups, you can substitute with rows or supermans/back arches
Sometimes you just have to try it.
As I write this, it seems that the first thing in the morning work out is ok, though I did have to take a 40 minute nap come lunchtime. Haha! But I think that has more to do with how I slept for just 5 hours last night. Some days, you need to maybe skip a workout and rest. Some other days, you should just suck it up, skip the snoozing and get a 30 minute workout in.
The 12 minute run seems to be a good test of cardiovascular endurance. Long enough to really test out your lungs, but not too long as to be a significant long distance run that would be too taxing to some people. I'm not sure how Dr. Cooper developed his result standards table, but I guess it can give you a ballpark estimate of how you compare to most of the population. Bottom line, when you do the 12 minute run again sometime in the future, you can see if and how much you've improved.
0500-0530 in the morning
Warm up:
- 3x10 reps each of: High knee run, Cheerleader run, Running in place
WOD: Run the farthest you can in 12 minutes (Cooper Test)
= 2,640 meters
- - -
1740-1850
Warm Up:
- 300 jrj = 2min 12 s
- DROMS
- 10 each: Pyramid push ups, Pull ups, Arch/Hollow Rocks, Samson lunges, Side lunges
Strength Training:
5x5, 3x3 Shoulder Press
- 1x5 @ 50, 60, 70, 80
- 5x5 @ 90 lbs
- 3x3 @ 105 lbs
3x7 Pull Ups
- 3x7 strict ring pull ups
WOD:
21-15-9 for time:
- burpees
- reverse crunches
= 3min 57 sec
I'm posting this bodyweight workout for the benefit of those of you who don't have dumbbells and/or are unfamiliar with the exercises in yesterday's WOD.
Warm up:
- 300 jump rope jumps
- DROMS: shoulder rotations, archer reaches, scorpions, leg swings
- 10 each: Pyramid/Pike push ups, Situps, Arch rocks, Hollow rocks, Side rocks, Good mornings, Side lunges
Strength Training:
5x5 (Bodyweight) Single Leg Deadlifts
- 1 set 5 reps of regular bodyweight squats
- 1 set 5 reps of backward lunges
- 5 sets of 5 repetitions each, single leg deadlifts
* Use the first two sets of squats/lunges to review the mechanics of stable hip/leg movement (at the least, keep your weight on your heels, knees aligned with toes, don't slouch).
WOD:
Do as many rounds as possible in 10 minutes of:
- 1 Back bridge/Hip thrust
- 1 Situp
- 1 Pair of lunges (Stand up tall before each lunge.)
- 1 Push up
- Lie back down
* Try to do the movements in each round as smooth and seamless as possible, without pause or rest within each round. You can take a breather in between rounds. Also, try to keep proper posture throughout, even when transitioning between the exercises.
Warm up:
- 300 jump rope jumps
- DROMS: shoulder dislocations, archer reaches, scorpions, leg swings
- 10 each: Pyramid push ups, DB OH situps, Arch rocks, Hollow rocks, Side rocks, Good mornings, Side lunges
5x5 Single Leg Dumbbell Deadlift
- 1x5 @ 40, 50, 60, 70 lbs
- 5x5 @ 80 lbs (2x40lb DBs, 30% 1RM of regular Deadlift)
WOD:
With a single dumbbell, do as many rounds as possible in 10min of:
- 1 Single arm DB pull over
- 1 Turkish get up
- 1 Single arm push press
- 1 Pair, DB OH lunges (1 lunge with each leg)
- Negative turk. get up, pull over
* Start and end each round lying down with the dumbbell on the floor, behind your head.
= 16 rounds, 1x15lb DB
Dumbbell Pull over:
- Start by lying on the floor, face up and legs extended, holding the dumbbell (with 1 or 2 hands) on the floor beyond your head, with elbow(s) slightly bent and shoulder(s) fully open.
- Keeping the angle of your elbow the same, raise the dumbbell up to above your shoulder/chest, ending with your arm perpendicular to your body. Return to the initial position by moving exactly in reverse, keeping your elbow just slightly bent.
- Keep your torso tight and your legs extended throughout the exercise.
From this point on, once in a while I will be posting a workout that I performed. Ideally, I'd be able to put here all the workouts that I'll do, in an effort to improve my documentation, and ultimately the quality of my own training. If I have extra time, I'll also add in some notes for those who will want to do the same workouts, and some thoughts on specific issues related to physical conditioning and the martial arts.
The previous workouts on this blog are actually patterned after ones that I've done myself, so what I'll be posting won't really be that big of a stretch for those that I've coached for those WODs earlier this year. The biggest difference will be that my strength training will involve a lot of weightlifting and some gymnastics, so equipment may become a constraint for those working out from their homes. In this case, you can always substitute the weightlifting exercises with similar bodyweight strength training exercises. For the gymnastics, there are also always substitutions that you will be able to do.
As always, before you do any of the exercises or workouts that you read from here or any other source, make sure that you recieve good instruction from a competent coach on how do these properly. Bottom line, the possibility of injury is always a risk we take.
For today, this is what I was able to do:
Warm up:
- 300 jump rope jumps
- Dynamic Range Of Motion exercises: shoulder dislocations, chicken wings, prone scorpions
- 10 reps each: incline rows, side lunges, v-ups, 30lb DB windmills
Strength Training:
5x5 Shoulder Press
- 1x5 @ 60, 70, 80, 90 lbs
- 4x4 @ 95 lbs (65% of previous 1RM)
Workout Of the Day:
10 rounds for time:
- 5 pull ups
- 10 push ups
- 15 squats
= 15min 55 sec
* Performance was down to around 80% of previous efforts. It will be a long hard climb back up. hehe.
WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 10 reps: side lunges, forward lunges, push ups, crunches
SPECIFIC WARM UP
leg power: lunge jumps
Practice/Learn the lunge jump.
Do the following in 1 minute intervals:
- 15 squats
- 10 lunges
- 5 lunge jumps (1 jump per side = 1 rep)
- 5 lunge jumps
- 5 lunge jumps
WOD
Do 5 rounds for time:
- 15 tuck ups
- 10 push ups
- 10 good mornings
- 5 lunge jumps
* Lunge jumps:
- The movement looks similar to the forward lunge, but instead of just stepping, you will jump in place and switch legs in mid-air.
- From a standing position with feet shoulder width apart, start by taking a big step forward with one leg.
- Lower your hips until your rear knee almost touches the ground, then immediately jump up.
- While in mid-air, quickly switch the positions of your legs such that the forward leg becomes the rear leg and vice versa.
- Land on a lunge with the opposite foot forward, landing first with the balls of your feet and then using the lowering movement of the lunge to absorb your landing.
- Immediately jump up and switch your legs in mid-air again to land in the same lunge as your starting position. That is 1 repetition.
- Make sure that you keep you keep your back straight, chest up, and head looking forward to the horizon throughout this exercise. Also, keep the knee of your forward leg aligned with and directly above your foot. You must also land as softly as you can, and refrain from stomping your legs on the ground.
- You can make this exercise easier by shortening your lunge, but once you are comfortable with this exercise you should try to keep you lunge as long as possible.
WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, pushups, goodmornings, v-ups/crunches
SPECIFIC WARM UP
core stability: planks
Do 4 rounds, 15 seconds each of:
- front plank
- left side plank
- right side plank
- reverse plank
WOD
3 rounds for time:
- 400m run or 200 jump rope jumps or jumping jacks
- 10 burpees
- 15 good mornings
WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 reps: push ups, tuck ups, pyramid push ups, supermans, side lunges
SPECIFIC WARM UP
leg strength: single leg deadlift
Learn/practice the single leg deadlift.
Do the following at 1 minute intervals per set:
- 1 set x 10 repetitions of regular squats
- 1 set x 8 reps of forward lunges
- 1 set x 6 reps of backward lunges
- 3 sets x 4 reps single leg deadlifts (1 set = do 4 single leg deadlifts on the left leg, then 4 more on the right leg)
WOD:
As many rounds as possible in 10 minutes of:
- 1 push up
- 1 squat jump
- 1 good morning
- 1 crunch/sit up
- 1 squat jump
- 1 pair of forward lunges
Try to be transition dynamically from one exercise to the next (i.e. do a burpee for the pushup-squat jump, then use the momentum from the situp to roll up to the bottom of the next squat, and lunging right after landing from the jump).
Try to rest only after the lunges.
* Single leg deadlift:
- Start from a single leg balance, with your raised leg positioned a little behind you.
- Lower yourself, bending on your hip and knee, until your hands reach the middle of your shins/calves.
- Try to keep your raised leg above the ground behind you. If you lose balance, you can let it touch the ground but do not put any weight on it.
- Always maintain a straight or slightly arched back, with shoulders also pulled back. Neck should be aligned with the spine, and bending knee must always be aligned with your foot.
- You can make this more challenging by going lower and touching your feet instead of your mid-shins, or lightly touching your rear knee to the ground.
WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic range of motion exercises
- 10 reps: side lunges, push ups, goodmornings, v-ups/tuck ups/crunches
SKILL/SPECIFIC WARM UP
leg strength (dumbbell squat 5x5)
Practice/Learn the dumbbell squat.
Do 5x5 dumbbell squats
- 5 sets x 5 reps each set
(Rest for 2 minutes per set. Since I'm assuming that everyone is new to weightlifting exercises, everyone should start out with 10lb dumbbells. Concentrate on doing the exercise with proper form, and with full range of motion. No need for any warm up sets for now.)
WOD
Do 21-15-9 for time:
- burpees
- tuck ups
- squats (bodyweight only, no dumbbells)
* Dumbbell squat:
- Start from a standing position with feet shoulder width apart with toes pointing slightly outward, back straight or slightly arched. Dumbbells are carried on each hand either on the sides with both arms relaxed and extended downwards, or above shoulders with elbows pointing forward (dumbbells can rest on the shoulders).
- In a deliberate and controlled manner, lower yourself by starting to bend at the hips, followed by the knees, until your hips are as low as your knees. Moving through your full range of motion is crucial. Your knees can move forward to slightly beyond your toes (keep them pointed in the same direction as toes). Do not pause nor relax at the bottom of the squat.
- Right when you reach the bottom position of your squat, aggressively go right back up to full hip extension by pulling your hips upward first. Your knees must not move any further forward when you are moving upward.
- Keep your head and chest up, knees pointed in the same direction as toes, and weight on your heels. Keep your body tight and never relax at any point in the lift, specially at the bottom.
- Keep the dumbbells directly above or below your shoulders, and they must be balanced directly above your feet on your front-back/anteroposterior axis (when someone looks at you from your side, your midfoot, shoulders, and the weights must remain lined up vertically throughout the lift).
This is a description and animation of a dumbbell squat with the weights held to the sides: http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
This is a description and animation of a dumbbell squat with the weights held above the shoulders: http://www.exrx.net/WeightExercises/Quadriceps/DBFrontSquat.html
WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 10 reps: side lunges, bench dips, goodmornings, v-ups/crunches
SPECIFIC WARM UP: leg power (jumps)
Do 1 round, each within 1 minute intervals:
- 10 squats
- 8 forward lunges
- 6 jump squats
- 4 straight jumps
- 4 tuck jumps
WOD
As many rounds as possible in 15 minutes of:
- 3 tuck jumps
- 6 burpees
- 9 push ups
WARM UP
- 200m run or 150 jump rope jumps or jumping jacks
- dynamic range of motion exercises
- 10 reps: push ups, v/tuck ups, squats, side lunges
SKILL/SPECIFIC WARM UP: Leg strength (squats)
1 round, do each set within 2 minute intervals:
- 15 squats
- 10 forward lunges
- 5 backward lunges
- 5 single leg squats each leg (any variation)
- 15 squats
WOD (Workout of the Day):
5 rounds on a 3min interval of
- 100m run/100 jump rope jumps or jumping jacks
- 5 pyramid pushups
- 10 jump squats
(Record your time every round, rest until the time goes to 3 minutes, then go on to the next round. You should finish with at least 45 seconds remaining. Otherwise, reduce the run/jumping jacks/jump rope volume by half.)
WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: squats, pushups, bench dips, goodmornings, v-ups/crunches
SKILL WORKOUT
leg stability and balance
3 rounds, 1 minute each of:
- standing leg circles (left side)
- standing leg circles (right side)
- 5 single leg squats
- rest
(For each 1 minute interval, you will try to perform the exercises with as little interruption as possible, but resting and resetting as needed. For this skill workout, you should not focus on speed, but on awareness and control of your legs and body)
WOD
3 rounds, 1 minute each of:
- front planks
- good mornings
- squat jumps
- push ups
- rest
(Record reps per exercise per round, compare your reps with what you did on 2009-02-17)
WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches
SPECIFIC WARM UP
core stability
Review the front plank, side plank, and back bridge or hip thrust holds.
3 rounds:
- Front plank hold for as long as possible
- Left side plank hold for as long as possible
- Right side plank hold for as long as possible
- Back bridge/hip thrust for as long as possible
(Holding on for as long as possible means that you should continue until you start losing proper form. When your hips start to sag, stop. Don't try to prolong your rounds by going back to the proper position after you already lost form.)
WOD
10 rounds for time:
- 10 Push ups
- 10 Walking lunges
(You can scale down to 8 or 6 reps each. If you do not have room to do walking lunges, you can substitute with forward lunges.)
WARM UP
- 200m run or 200 jump rope jumps/hop in place/jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches
- 3 x 20 reps heel to rear run (1 rep of heel to rear run is 1 pair of strides)
SPECIFIC WARM UP
straight jumps, tuck jumps
Learn/Practice the straight jump, and the tuck jump.
Do the following in 1 minute intervals :
- 12 Squats
- 10 Squat jumps
- 10 Tuck ups
- 6 Straight jumps
- 4 Tuck jumps
(These are not for time, do not tire yourself out. Focus on proper form and rest between reps so that you can remain fresh and perform each rep with full power.)
WOD (Workout of the Day, 10 minutes)
Do as many rounds as possible in 10 minutes:
- 3 push ups
- 1 squat jump
- 1 straight jump
- 1 tuck jump
- 100m run
(Make sure to land always in a squat, never stomp on the floor. You can scale down the jumps by doing 1 squat then 2 straight jumps, or 3 squats instead per round. Do not scale down mid-workout, you should decide beforehand.)
* Straight jump:
This is essentialy a jump squat but trying to go for maximum height.
- Start by squatting down to the bottom of your full squat. At the same time, swing your hands down and back.
- Jump straight up with full hip extension, swinging your hands forward and up. You should end up in the air for as long as possible with a tight torso (semi-arched), fully extended hips and arms reaching up as high as you can.
- Land with the midfoot/ball of the foot, absorbing your landing into a squat. Do not land with straight knees. Do not stomp on the floor as you land. Try to land as quietly as possible.
* Tuck jump:
This is a straight jump but with a tuck at the highest point in the jump.
- Start the jump as in a straight jump, squatting down and jumping up into a slight arch with hips extended and arms reaching up.
- At the highest point in the jump, explosively tuck your knees to your chest. Your arms should naturally swing down to aid in maintaining momentum.
- Land, as in the straight jump, with your midfoot first, and absorbing the force with a squat.
This is a good description of the tuck jump, with photos: http://www.brassringfitness.com/workout-techniques/tuck-jumps/
WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches
SPECIFIC WARM UP
core stability
Do 4 rounds, 15 seconds each of:
- front plank hold
- left side plank hold
- right side plank hold
- back bridge/hip thrust
WOD
For time:
- 30 Jump squats
- 30 Bent over rows/Supermans
- 30 Squats
- 30 Forward/Walking lunges
- 30 Tuck ups/Crunches
- 30 Push ups
- 30 High knee run or 60 Jumping jacks
- 30 Good mornings
- 30 Burpees
(You can scale down to 20 or 15 reps each. Mind your form, specially with the last reps. Only do forward lunges if you have absolutely no room for walking lunges.)
WARM UP (15 minutes)
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, tuck ups, good mornings, regular pushups, bench dips
- 3 rounds, 30 seconds each of: front plank, left side plank, right side plank, back bridge
SPECIFIC WARM UP (3-5 minutes)
running drills
Do 3 rounds, 20 reps each of:
- high knees
- cheerleader run
10 second rest in between rounds
WARM UP (15 minutes)
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches
SPECIFIC WARM UP(10 minutes)
Leg strength
1 round, do each set within 2 minute intervals:
- 20 squats
- 15 forward lunges
- 10 backward lunges
- 5 single leg squats (both sides)
- 20 squats
Work on good form. You can do 5-10 seconds of the squat stretch in between sets to practice keeping your knees out above your feet.
WOD (Workout of the Day, 5-10 minutes)
For time, do 20-15-10-5 repetition rounds of:
- pushups
- squats
- supermans
- crunches
(compare your time with 2009 12 28)
* Squat stretch:
This is a good stretch for your thighs, speciallly those having trouble with their squat depth.
- With your heels shoulder width apart and toes pointing slightly outward, lower your hips until you are in a low squat with your hips resting lower than your knees.
- Keeping your chest high and back straight/arched, push your thighs out using your elbows until your knees are at least as wide as your feet/toes, and you feel a stretch on your inner thighs (hip adductor muscles). Hold this for ten to twenty seconds.
WARM UP (10-15 minutes)
- 200 200m run or 200 jump rope jumps or calf jumps
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches
SPECIFIC WARM UP(5-15 minutes)
Pyramid/Pike/Downward dog pushups
Learn/Practice the proper form of the Pike push up.
Do 4 rounds of:
- 20 second hold of the Pike/Downward dog position
- 10 second rest
* When maintaining the pike/downward dog position, for our purposes, slightly hollow your body by crunching your abs. Also, make sure you keep your shoulders fully opened (try to hide your ears with your shoulders or arms).
Do 10-8-4-2 rep rounds of
- Pike push ups
(Rest 30-60 seconds per round.)
* Pike/downward dog push ups:
- Starting from a plank position with toes and hands on the floor, bend at the hips while keeping your legs, torso and arms straight, until you form an inverted 'v' with your body. Look at your legs (do not look at the floor) to maintain neck alignment and back posture.
- Keeping your elbows pointed towards your feet, lower yourself until your head touches the floor, and push back up until your arms are straight and your shoulders are fully opened (try to touch your shoulders to your ears).
- You can spread your legs apart so that they can take more of your weight away form your arms, or you can do this with your hands on a bench. To make it more difficult, you can put your feet up on the bench and your hands on the floor.
WOD (Workout of the Day, 10-20 minutes)
30 each, for time:
- Jump squats
- Good mornings
- Push ups
- Squats
- Supermans
- Backward lunges
- Sit-ups/Crunches
- Burpees
(You can scale down to 15 each. Mind your form with the squats. Go fast!)
WARM UP (10-15 minutes)
- 200m run or 200 jump rope jumps or jumping jacks
- dynamic range of motion exercises (vertical and horizontal arm swings, arm circles, forward-back and side to side torso bends, torso rotations, forward-back and side to side leg swings)
- 5 each of: squats, pushups, bench dips, goodmornings, v-ups/crunches
SPECIFIC WARM UP (12 minutes)
Leg stability and balance
3 rounds, 1 minute each of:
- standing leg circles (left side)
- standing leg circles (right side)
- 5 single leg squats (alternate between left and right per rep)
- rest
