Sunday, November 30, 2014
Class:
Bodyweight Sealfit
Warmup:
400 meter slow jog. Go to POSE running and practice techniques.
Workout Name:
2 Mile Time Trial
Description:
2-mile run.
Cooldown:
1-mile strict POSE run.
Comments:
POSE running is performed on the toes. While
you run you raise the knee high and instead of letting the heel strike the ground first you hit the ground with your toe first. There is a lot more too it but lets not try and write a book. Run like a sprinter for distance, yes it hurts the Achilles tendons but in the long run its much better for you.
you run you raise the knee high and instead of letting the heel strike the ground first you hit the ground with your toe first. There is a lot more too it but lets not try and write a book. Run like a sprinter for distance, yes it hurts the Achilles tendons but in the long run its much better for you.
Performed by 1 athlete
Podium
Male RX:
18:38
Female RX:
Male Scaled:
Female Scaled:
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Saturday, November 29, 2014
Class:
Bodyweight Sealfit
Warmup:
Read coaching notes and practice 10-reps.
Workout Name:
Intro to Cheek to Ground Push-ups
Description:
21-15-9 of cheek to ground push-ups and a 400
meter run after each set.
meter run after each set.
Cooldown:
1-mile walk and stretch.
Comments:
You will assume the push-up position with your knees off the ground. You will lower yourself until your right cheek touches the ground and then rapidly explode upward until your arms are fully locked and then repeat this time touching the left cheek to the ground.
Performed by 1 athlete
Podium
Male RX:
10:56
Female RX:
Male Scaled:
Female Scaled:
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Friday, November 28, 2014
Class:
Bodyweight Sealfit
Warmup:
Read coaching notes and practice 10-perfect reps.
Workout Name:
Intro to Butterfly Sit-ups
Description:
Complete 21-15-9 reps of each of the following
butterfly sit-ups, kettle bells swings, and squats; complete a 400
meter run after each set of repetitions.
butterfly sit-ups, kettle bells swings, and squats; complete a 400
meter run after each set of repetitions.
Cooldown:
1-mile walk and long stretch.
Comments:
The butterfly sit-up is performed with the soles of
the feet placed together and close to the crotch. By conducting this movement the abdominal muscles are better isolated and the stress on the hips and quads is eliminated. Also do not brace your feet or place hands behind neck, instead place hands straight above head with arms extended. Throw the arms forward and pull the body up into the sitting position. Sit all the way up and touch the toes with both hands. Placing a rolled up towel or using an Ab Mat under the lumbar arch will greatly increase the success of this exercise.
the feet placed together and close to the crotch. By conducting this movement the abdominal muscles are better isolated and the stress on the hips and quads is eliminated. Also do not brace your feet or place hands behind neck, instead place hands straight above head with arms extended. Throw the arms forward and pull the body up into the sitting position. Sit all the way up and touch the toes with both hands. Placing a rolled up towel or using an Ab Mat under the lumbar arch will greatly increase the success of this exercise.
Performed by 1 athlete
Podium
Male RX:
17:36
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, November 26, 2014
Class:
Bodyweight Sealfit
Warmup:
1/4 mi jog
Workout Name:
1 Mile Time Trial
Description:
1 mi run for time
followed by
Pullup Negatives - 3x3
followed by
Pullup Negatives - 3x3
Performed by 1 athlete
Podium
Male RX:
2-way Tie
7:56
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, November 25, 2014
Class:
Sealfit Bodyweight
Warmup:
Perform 10 Burpees to feel comfortable with the movement.
Workout Name:
Intro to Burpees
Description:
21-15-9
Burpees
With a 200 m run after each set
For Time
Burpees
With a 200 m run after each set
For Time
Cooldown:
5 min of stretch and mobility.
Performed by 1 athlete
Podium
Male RX:
10:10
Female RX:
Male Scaled:
Female Scaled:
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Monday, November 24, 2014
Class:
Sealfit Bodyweight
Warmup:
Watch video and practice 25 squats.
Workout Name:
Intro to Squats
Description:
Perform 5-sets of 20-reps with a 200 meter run
after each set. Log your time to track your results.
after each set. Log your time to track your results.
Cooldown:
1-mile walk and long stretch.
Performed by 1 athlete
Podium
Male RX:
9:01
Female RX:
Male Scaled:
Female Scaled:
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