ZombieFit

Archive for July, 2010

WOD: 08/01/10 & 50,000 visitors

by on Jul.31, 2010, under WOD

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

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

WOD 193

For time, perform the following movements:
étudiant:
100m backwards sprint
1 minute front-lean and rest*
100m backward sprint
10 burpees
100m backwards sprint
10 ground kongs
100m sprint
10 burpees
100m sprint
1 minute front-lean and rest*
100m sprint

avancée
100m backwards sprint
1.5 minute front-lean and rest*
100m backward sprint
20 burpees
100m backwards sprint
20 ground kongs
100m sprint
20 burpees
100m sprint
1.5 minute front-lean and rest*
100m sprint

traceur
100m backwards sprint
2 minute front-lean and rest*
100m backward sprint
30 burpees
100m backwards sprint
30 ground kongs
100m sprint
30 burpees
100m sprint
2 minute front-lean and rest*
100m sprint

*This is the push-up position fully extended. Your back, butt and stomach are all flat. Keep your arms underneath your shoulders. Push through the floor.

Post time completed to comments.

Cool Down
perform a 100 repetitions of either push ups, air squats, sit ups or pull ups. Only pick one exercise. When performing the exercises, go to failure on every set. Pick a different movement from yesterday’s WOD.

**Also, I am very happy to announce that sometime during today we had our 50,000th unique hit. We definitely want to reach out and thank all those that have came, and continue to come back, to our site. We hope that we can keep on giving you interesting and effective functional fitness workouts.

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WOD: 07/31/10

by on Jul.30, 2010, under WOD

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

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

WOD 192

étudiant:
Perform 5 rounds for time of: 25m quadrupedal movement, 25 jumping jacks, 5 five-foot precisions

avancée
Perform 5 rounds for time of: 50m quadrupedal movement, 5 burpees, 10 five-foot precisions.

traceur
Perform 5 rounds for time of: 50m quadrupedal movement, 10 burpees, 10 six-foot precisions.

Post time completed to comments.

Cool Down
perform a 100 repetitions of either push ups, air squats, sit ups or pull ups. Only pick one exercise. When performing the exercises, go to failure on every set.

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Grant Park Class Tomorrow: Saturday, July 31st!

by on Jul.30, 2010, under Classes

We will be holding ZombieFit class in Grant Park, Chicago this Saturday, July 31st!

Cost: 5$.
11:00am-12:30pm
No RSVP necessary
Wear comfortable workout clothes for the outdoors and some good track shoes.
Also bring a bottle of water!

We’ll be meeting here (the green arrow), the cross streets are Van Buren and Michigan.

View Larger Map

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!

If you are running late and can’t find us at that location, look around the nearby area and/or try crossing the Van Buren bridge in Grant Park and look near the Lincoln Memorial.
Instructors will most likely (not always) be wearing black ZombieFit t-shirts.
If it is raining within 1 hour of class, class is cancelled.

Please watch the main page for updates as to the details of said classes.
For Questions, email jesse@zombiefit.org or call 708 705 8576

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Rest Day and Shout-Outs

by on Jul.30, 2010, under Rest day

Today is a Rest Day. If you missed a WOD do it today. If not, enjoy your day of rest. And I do mean rest!

While you’re resting, check out Paleotron’s awesome blog filled with delicious paleo recipes and even better looking pictures.

Paleotron is one of our followers on Twitter and does the ZombieFit WODs, and while stalking Twitter last night I cam across this incredibly informative site. If you’re on the paleo or trying to eat primal, I HIGHLY suggest you check it out.

Also, special shout-out to our Twitter follower jasonofearth for consistently doing the ZombieFit WODs and posting his times on Twitter. Keep up the good work Jason!

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WOD: 07/29/10

by on Jul.29, 2010, under WOD

Warm Up: Run 1/4 mile OR row 250m OR bike 2 miles, then:
3 rounds of 25m quadrupedal movement, 15 jumping jacks, 15 push ups, 15 air squats

WOD 191

For time, complete the following:

étudiant:
3 rounds of:

200m sprint
50 alternating leg lunges (25 each leg)

avancée
5 rounds of:

200m sprint
50 alternating leg lunges (25 each leg)

traceur
5 rounds of:

300m sprint
60 alternating leg lunges (30 each leg)

Post time to comments.

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