Archive for September, 2010
WOD: 09/26/10
by ZombieFit on Sep.26, 2010, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.
3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**
**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.
WOD 231
étudiant:
Perform 250 air squats for time.
avancee
Perform 400 air squats for time.
traceur:
Perform 500 air squats for time.
Post time to comments.
WOD: 09/25/10
by ZombieFit on Sep.24, 2010, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.
3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**
**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.
WOD 230
For time, complete 21-15-9 repetitions of:
étudiant:
18 inch box jumps
jumping pull ups
avancée
24 inch box jumps
pull ups
traceur
24 inch box jumps
pull ups
double unders
**If you do not have a box available, perform parkour squats (tuck jumps)**
Post time completed to comments.
Cool Down
hold a plank position to failure twice.
WOD: 09/24/10
by ZombieFit on Sep.24, 2010, under WOD
Warm Up: run 1/4 mile or bike 1 mile or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.
WOD 229
For time, perform 3 rounds of:
étudiant:
run 400m
15 push ups
avancée:
run 400m
25 push ups
traceur
run 400m
50 push ups
Post time to comments.
09/22/10: Class Today! NEW TIME!
by ZombieFit on Sep.22, 2010, under Classes
We have class atExcel Gymnastics today starting at 8:00p.m.
Come out for introductory parkour training and some wicked conditioning.
3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132
Cost: 10$
***PLEASE NOTE THAT CLASS TIME HAS CHANGED TO 8:00p.m. to 9:30p.m.***
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ZombieFit
What if you woke up tomorrow to find your city overridden with zombies. . .would you survive? Here at ZombieFit we aim to help you prepare for the impossible, so you will 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, be situationally aware 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 survivor.
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 becoming less and less important in today's society. 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:
