ZombieFit

Archive for December, 2010

WOD: 12/31/10

by on Dec.31, 2010, under WOD

I hope everyone has a happy and safe New Years celebration!

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

3 rounds of: 10 air squats, 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 301
Forward Quadrupedal movement – please note that this is NOT for time. Concentrate on the movement. Keep your back flat and your hips square. If you’re feeling a little frisky, try to do the movement as if you were on a six inch rail.

étudiant:
Perform 200m quadrupedal movement.

avancée
Perform 300m quadrupedal movement.

traceur
Perform 400m quadrupedal movement.

Cool Down
3 x 100m sprint. 30 seconds rest in between sprints.

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300th WOD: 12/30/10

by on Dec.30, 2010, under WOD

This is our 300th WOD and to celebrate that fact, everyone will be doing a workout with 300 repetitions. Don’t stress about the longer time it takes to complete the WOD.

I hope you’re enjoying this ride as much as we are. And, as always, if you have any ideas or suggestions for our site, please don’t hesitate to contact us.

Some interesting facts:

ZombieFit has received over 338,300 hits since its creation, with over over 83,000 unique hits.

We’ve had over 26,000 page views in the past 30 days.

Stumbleupon.com is our most frequent referrer.

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

3 rounds of: 25m quadrupedal movement, 5 burpees, 10 air squats and 10 jumping pull ups.

WOD 300
For time, complete the following movements:

étudiant:
20 burpees
30 jumping pull ups
30 air squats
30 push ups
50 jumping jacks
30 sit ups
30 five-foot precisions
50 jumping jacks
30 alternating leg lunges (15 each leg)

avancee
10 burpees
30 jumping pull ups
30 air squats
10 burpees
30 push ups
30 jumping jacks
10 burpees
30 sit ups
30 six-foot precisions
60 alternating leg lunges (30 each leg)
20 burpees

traceur:
10 precision-burpees
30 pull ups
30 air squats
10 pull-up burpees
30 push ups
30 jumping jacks
10 burpees
30 sit ups
30 seven-foot precisions
60 alternating leg lunges (30 each leg)
20 burpees

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12/29/10: Rest Day!

by on Dec.29, 2010, under Rest day

Today is a rest day. Some interesting articles for you:

Army Revises Training to Deal with Unfit

Then they matched those needs with exercises. Some of those are already in use by the Army, but others are new and still others are drawn from century-old routines. There are drills that mimic climbing, that teach soldiers how to roll and that require swift lateral movements. Some are done in body armor.

The old style of physical training, he said, was less relevant to soldiers’ tasks, which entail lots of jumping, crouching and climbing. “What we did in the morning had nothing to do with what we did the rest of the day,” Mr. Palkoska said.

Ashton Kutcher feels the Apocalypse is Near

“What happens when all our modern conveniences fail? I’m going to be ready to take myself and my family to a safe place where they don’t have to worry… All of my physical fitness regimen is completely tailored around the end… I stay fit for no other reason than to save the people I care about.”

These two stories are interesting because they both concern functional fitness in incredibly different ways. Functional fitness is important. Period. Whether its to prepare you for military training, parkour or the allegedly “inevitable” apocalypse.

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WOD: 12/28/10

by on Dec.28, 2010, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 jumping pull ups, 10 five-foot precisions.

WOD 299

Complete one of the following tabata*exercises:

Rowing
Biking
Running

étudiant:
Complete only 5 tabata sets

avancee and traceur
Complete a full tabata workout (8 sets).

**What this means is that you’ll be picking one of these exercises and performing 8 sets of 20 seconds of maximum effort work (sprinting, cycling or rowing), followed by 10 seconds of rest. If you’re working at the etudiant level, only complete 5 sets.**

Post total distance traveled to comments.

NOTE: This is going to be a tough WOD so make sure you are prepared for it. Don’t do this WOD if you went out binge drinking last night or you’re planning on starting your NY resolution of getting healthy and this is your first workout.

Cool Down
Walk 1/2 mile.

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WOD: 12/27/10

by on Dec.27, 2010, under WOD

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

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 298

étudiant:
3 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

avancee
5 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

traceur:
5 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

Post time to comments.

Cool Down
tabata push ups.

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