No WOD will be posted today. Enjoy your time with friends and family. I would also like to take the opportunity to thank all of those who have contributed to the success of ZombieFit up to this point.

Z-Fit benchmarks:

1. Over 2000 unique visitors to our site since October 8th.
2. 65 twitter followers.
3. A core group of students that have attended multiple classes at Excel Gymnastics.
4. Incredible progress in website search term ranking.

The biggest thank you goes to those who have shown up at Excel and have taken part in the classes. We have seen some amazing progress in just a few short weeks, as well as some serious perseverance in completing the conditioning workouts. Thank you guys and gals for showing up and putting in a 100% effort every Wednesday. It really is appreciated. And I know I speak for every coach here when I say it has been a pleasure working with you.

Happy Thanksgiving.

Rest Day!!

Also, class is on tonight at Excel Gymnastics

Come on out for introductory parkour training and some wicked conditioning.

3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132

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Cost: 10$. Class includes a group warm-up, as well as introduction and practice of basic parkour movements. Instruction is followed by a short, but intense, conditioning session. Hope to see you there!

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 30
Warm up the back squat.

étudiant:
4 sets of 5 repetitions of back squats. Concentrate on your form!

avancée and traceur
5, 5, 3, 3, 1, 1, 1. Work towards a max effort lift.

Post weight to comments. Compare to this last back squatWOD

There will be NO open gym today at Excel. Class is still scheduled for Wednesday.

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 29
Check out this awesome write up on the pistolfrom Beast Skills.

21-15-9 repetitions for time of:

étudiant:
lunges and push ups. In between each set perform 50m quadrupedal movement (21 – 50m qm – 15 – 50m qm – 9 – 50m qm).

avancée
one legged squats (pistols – alternating each leg) and push ups. In between each set, perform 100m quadrupedal movement.

traceur
one legged squats (pistols – no alternating, i.e. 21 reps of one legged squats with the left leg, then 21 reps with the right leg) and push ups. In between each set, perform 100m quadrupedal movement.

Post time to comments.