Another successful rest day is under the belt. I trust that you rested well and worked on your assignments. Ensure that every day you are making notes regarding how your body feels, especially in regards to your nutrition (did you feel hungry before you got to your next meal/snack, what time did you eat, was your energy high but mental focus low, etc...).
This weekend will be another one full of crazy schedules and temptations. Start thinking now of how to handle them. You will need to continue getting a full night's rest. Be sure not to whack out your sleep schedule by staying up till 3 just because. You can always talk more in the morning. Also, remember alcohol is okay - but in serious moderation. 4 oz of wine or beer is equal to 1/2 apple, 4 cups of broccoli, or 10 cups of spinach (all equal to one block of carbohydrate). Have fun, but be mindful. Also, if you are pushed to get on the scale try your best to push back. If you can't it won't kill us to do so but don't let the numbers hinder you. By April 10th, I should have the blog up and running and they can track your progress there - tell them to wait.
Shawna - you've done a lot of exercises to this point. Tell me your two favorites that you feel you would be able to do where you are going (burpees, for example). Your workout with the girls tomorrow will include them.
Norm - how's the leg? Today we want to get some blood flow into it and good deep stretching.
Today's WOD:
- Warm-up, 2 x 10.
- WOD
- DB Swings (15 # / 10 #)
- 30:15 x 3, 20:10 x 3, 10:5 x 3 - 1 min rest between set changes
- Score the lowest set each round
- Cool-down, Roller/Stretch + 1 Liter Water
For your swings, remember to activate the hips fully forward. Get full extension on knees and hips. Your heels may come off the ground at the point of full extension. Keep the lumbar curve throughout the movement. Do these a few times slowly with a 5 pound weight to get the movement before starting the workout.
The sets are: 30 seconds on, 15 seconds off for 3 rounds; 45 seconds off; 20 seconds on, 10 seconds off for 3 rounds; 50 seconds off; 10 seconds on, 5 seconds off for 3 rounds. The "off" time between sets equals approximately 1 minute. This workout is timed for 6 minutes overall.
Count the reps each time. Score the round like tabata's. For example, I did 25, 27, 24; score is 24. I did 18, 18, 19; Score is 18. I did 7, 8, 9. Score is 7. Calculate the total from these scores. Total is 24 + 18 + 7 = 39.
Make sense?
Norm - you can try this, though if you are pushing hard for time it might hurt. You can do either of the following modifications:
- 3 sets of 3 rounds x 15 reps - increase weight each round and set, 10 seconds rest between rounds, 45 seconds rest between sets. No hard extension - just slow steady form. This turns it into less of a swing and more of an upper body power pull.
- Change the movement to a DB cross. Hold the DB in front of you, twist to the left fully then twist to the right fully. Follow the above directions for sets and rounds.
- Do a max bench using dumbbells. This requires progression - you should do a few light rounds of 3-4 reps, then increase for 2 rounds of 2 reps, then start pushing hard for the max lift - 1 rep max each time till failure. If you fail at, say 50 pound DB's, try again. If you fail a second time, go down to 45 and do 2 sets of max reps before finishing with your cool-down.
Ask yourself - am I interested or committed?
Post thoughts and scores to comments.
Have fun. DO WORK!
3..2..1..GO!
Coach
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