ZombieFit

Archive for May, 2010

No Class Today!!

by on May.31, 2010, under Classes

Due to Memorial Day, there will be no class today at Excel Gymnastics. Class will resume on Wednesday.

Share
Leave a Comment more...

Rest Day: 05/31/10

by on May.31, 2010, under Misc., Rest day

Today is a Rest Day. It also happens to be Memorial Day. Please take a minute to think about and thank those service members who have, and still are, fighting for our country.

Also, if you have a moment, check out some interesting ZombieFit links and news:

Suburban Kamikaze

Good Morning Sacramento

Wired Magazine

Share
Leave a Comment more...

WOD: 05/30/10

by on May.31, 2010, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 pull ups (or jumping pull ups), 10 push ups, 10 air squats

WOD 149

étudiant:
For time, complete 15-9-7 repetitions of:

5 foot precisions
push ups
sit ups

avancée
For time, complete 21-15-9 repetitions of:

5 foot precisions
push ups
sit ups

traceur
For time, complete 21-15-9 repetitions of:

5 foot precisions
handstand push ups
sit ups

Post time to comments.

Share
2 Comments : more...

WOD: 05/29/10

by on May.29, 2010, under WOD

Warm Up:
3 rounds of: 10 squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 148

All levels: run 1 mile OR bike 10 miles OR row 2000m for time.

Post time to comments.

Cool Down
3 x 100m sprints.

Share
1 Comment : more...

WOD: 05/28/10

by on May.28, 2010, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 pull ups (or jumping pull ups), 10 push ups, 10 air squats

WOD 147

étudiant:
For time, perform 3 rounds of the following:

Sprint 100m
25 air squats*
25 push ups*

avancée
For time, perform 3 rounds of the following:

Sprint 100m
50 air squats*
50 push ups*

traceur
For time, perform 5 rounds of the following:

Sprint 100m
50 air squats*
50 push ups*

**Attempt to perform the air squats and push ups in as few sets as possible, i.e. go to failure on each set.

Post time to comments.

Cool Down
Perform handstand holds against a wall till failure x 3.

WOD for Piosoend Alppe
For time:

20 115lb deadlifts
20 five-foot precisions
20 alternating leg lunges
20 air squats
20 push ups
20 65lb push presses
20 jumping pull ups

Share
3 Comments : more...