Memo

Updated: 26 December 2010

All CF workouts of the year have been updated and some pictures have been added to previous posts. I will need to go in and fix the posting dates so they are in order and in the right month, but you get the idea.

I'll continue to add my own workout log as time permits. Hopefully with more pictures this year.

If you're interested in some killer food recipes (paleo friendly) be sure to check out The Naked Kitchen Blog!

Thursday, April 8, 2010

Level One - Day Fourteen WOD

Good Morning, Athletes!

It's another beautiful day to be outside - so let's find a set of stairs or a curb for today's workout! These will be two new exercises for you. Give them a shot and let me know how it goes. They are great full body conditioning exercises.

WOD:
  • Warm-up, 2 x 10.
  • WOD:
    • AMRAP, 7 mins
      • Monkey Run, 7 reps
      • Good Mornings w/Med Ball, 7 reps
  • Cool-down: Roller/Stretch/Yoga + 1 liter water

Monkey Run: aka bench walk, Find a set of stairs. From the push up position facing the stairs "walk" using your hands only onto the first stair and then back down. That is one.

Good Morning: Hold the med ball in front of you in the standing neutral squat position. Lock your legs into position, keep you back and abs tight and strong. Bend forward at the hip - not moving your legs or bending your back. Go until you feel a stretch in your hams and the pull back to standing. That is one.

Regarding injuries - today's workout should be okay with Norm's shoulder. However, if you start to feel pain, change the monkey run to a straight planche hold (push-up position on your elbows) for 20 seconds then 7 superman's then 7 good mornings. It's not a perfect one to one substitution but it will work. Let me know if you have to do that.

Okay, gotta go. I biked the 11 miles into work today and am putting a co-worker through a killer WOD this afternoon before biking back. Perhaps you can give me 10 good squats every hour you are at work? Is that too much to ask? (It'll keep you awake at work...by the way the feeling tired after a meal is absolutely normal - try to plan some kind of activity for right afterwards.)

Post thoughts and rounds to comments.

Have fun. DO WORK!

3...2...1...GO!

Coach

2 comments:

  1. Shawna-
    in 7 min
    11 sets Monkey Ball
    10 sets Good Mornings w/Med Ball

    Norm -
    in 7 min
    11 + 2 sets Monkey Ball
    11 sets Good Mornings w/Med Ball

    ReplyDelete
  2. Great Work!

    Monkey Ball? You just reminded me of a super fun workout... Monkey runs using the med ball as the step-up! Talk about core conditioning...

    It is good to see that you continued straight through the whistle! It is very easy to cop out when you've only a dozen seconds left or so.

    Awesome.
    -MK

    ReplyDelete