ZombieFit

Archive for December, 2009

WOD: 12/31/09

by on Dec.30, 2009, under WOD

Warm Up: 3 rounds of 10 air squats, 10 double unders, 10 jumping jacks, 10 pull ups.

WOD 53

étudiant:
3 rounds for time of: 400m (1/4 mile) run and 25 air squats.

avancée:
3 rounds for time of: 400m (1/4 mile) run and 50 air squats.

traceur:
5 rounds for time of: 400m (1/4 mile) run and 30 air squats.

Cool Down
2 x 100m lunge walk. Rest as needed in between rounds.

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WOD:12/30/09 – The WOD That Almost Made Jefe:D Puke.

by on Dec.29, 2009, under WOD

So I was conditioning and came up with a brutal WOD. You guys can go ahead and tweak it to fit your strength level but I guarantee it will leave you feeling brutalized.

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 air squats, 10 double unders, 10 jumping jacks, 50m QM movement.

WOD 52

traceur:
4-5 sets of:

10- varied pull ups or if you don’t have a pull up bar do handstand push ups. (pick your poison, but try a couple of reps of each kind of pull up: narrow, wide, behind the back, chin ups, and if you dare …. try out the L sit).

25- one legged squats for each leg (The motion should be about half the range of motion of a pistol).

20- varied push ups (again, change up the repetition scheme, try to do them in sets of 5: regular, wide, diamond, clap, and stretched).

25- lateral QM’s ( make sure to go both to the left and to the right stopping at the end of each movement with control before changing directions). One repetition of this exercise consists of one full left to right and right to left movement. You’re not doing this over distance.

For étudiant and avancée, scale as needed. If you cannot perform complete sets of pull ups, either start with or end with jumping pull ups. Remember to keep those arms at full extension at the bottom of the pull up. Also, if needed, you may perform one-legged squats while supporting yourself (holding on to something to maintain your balance). This WOD is NOT for time, so make sure that when you do these exercises to focus on your control and full extension. This will make you stronger and benefit you in the long run. 😀

Please reply to this post and let me know how this treated you!

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Rest day: 12/29/09

by on Dec.28, 2009, under Rest day

Rest day!

On a slightly more serious note, there has been a lot of recent discussion in the parkour community regarding the role of mentors and instructors of parkour. There have been several vocal and eloquent advocates for both sides (that there should be minimal instruction for parkour novices so as to allow them to find their own way vs. in-depth instruction for those who want it as it allows for safer and better prepared progression). I’ve been trying for a couple of weeks now to actually put my feelings on the topic into words, and have either been too busy or too lazy to do so. Today, as I was checking out American Parkour, I read a post by M2 (Mark Toorock, the founder of APK and the owner of Primal Fitness) that completely describes how I feel about the subject. He writes:

“I personally feel the a similar progression applies to parkour and freerunning. A new practitioner benefits from guidance. Yes, it is entirely possible for one to go outside and start going over obstacles, and they will learn and improve. However, there are also basic building blocks that will help someone to learn more safe, effective techniques in less time, and get them to a point of greater proficiency faster if they are taught those methods. This does not negate or change that parkour is moving through your environment in the most effective way for your body, your mind and that freerunning is about exploring your space and your creativity and your movement. What it does is suggest a learning path that builds on the experience of people who have done something before.”

Please check out the rest of this well-written article here.

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WOD: 12/28/09

by on Dec.27, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 air squats, 10 double unders, 10 jumping jacks, 10 pull ups.

WOD 51

étudiant:
50 burpees for time.

avancée:
75 burpees for time.

traceur:
100 burpees for time.

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WOD: 12/27/09

by on Dec.26, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 air squats, 10 double unders, 10 jumping jacks, 10 pull ups.

WOD 50

étudiant:
Complete as many rounds as possible in 10 minutes of:
5 foot precision, 50m quadrupedal movement, 10 push ups.

avancée:
Complete as many rounds as possible in 15 minutes of:
7 foot precision, 50m quadrupedal movement, 10 push ups

traceur:
Complete as many rounds as possible in 20 minutes of:
7 foot precision, 50m quadrupedal movement, 10 push ups

Cool Down
25 pull ups (kipping, dead hang or jumping)

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