Archive for May, 2010
No Class Today!!
by ZombieFit on May.31, 2010, under Classes
Due to Memorial Day, there will be no class today at Excel Gymnastics. Class will resume on Wednesday.
Rest Day: 05/31/10
by ZombieFit 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:
WOD: 05/30/10
by ZombieFit 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.
WOD: 05/29/10
by ZombieFit 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.
WOD: 05/28/10
by ZombieFit 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
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ZombieFit
What is functional fitness? We think it is the ability to perform any given task, at anytime, quickly and efficiently. Functional fitness and situational awareness are necessary skills that are lacking in today's society. ZombieFit hopes to change that.
What if you woke up tomorrow to find your city overridden with zombies, would you survive? This may seem childish, but by preparing for the impossible, you'll be ready for the improbable.
The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments in an efficient manner. By following the ZombieFit WODs (workout of the day) and practicing parkour, you will achieve increased fitness through the performance of functional movements at high intensity and find within yourself the internal discipline and mental fortitude necessary to become a traceur.
Our goal is to be instructive in functional fitness and the parkour ideology. We sincerely hope you learn something from this site. Whether you need zombies to motivate you, or just want a good workout/place to learn parkour, we'll be able to help.You can also subscribe by email by filling the field below:
