ZombieFit

Archive for September, 2011

WOD: 10/02/11

by on Sep.30, 2011, under WOD

*Posting this a little early as I may not have an internet connection over the weekend.*

Warm Up:
3 rounds of 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 air squats, 25 jumping jacks

WOD 503

étudiant:
21-15-9 repetitions for time of 5 foot precisions and jumping pull ups.

avancée
21-15-9 repetitions for time of 6 foot precisions and pull ups (kipping or dead hang)

traceur
21-15-9 repetitions for time of 6 foot precisions, double unders and pull ups (kipping or dead hang)

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For these precisions, make sure that you are concentrating on form. This is a metabolic conditioning workout, but don’t let your precision form and technique go to crap. Get full extension on your jump, pick up your knees, spot your landing and land quietly on the balls of your feet. ABSORB the impact.

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WOD: 10/01/11

by on Sep.30, 2011, under WOD

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 502

étudiant:

25 air squats, 25 sit ups and 25 push ups. 5 meter QM in between each set. Complete for time.

avancée

35 tuck jumps, 35 sit ups and 35 push ups. 10 meter QM in between each set. Complete for time.

traceur

50 pistols or one legged air squats (make sure to work both legs 25 each), 50 sit ups with 10 second plank hold after each rep, 50 push ups, 50 dips. Complete for time.

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WOD: 09/30/11

by on Sep.30, 2011, under WOD

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 501
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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My apologies

by on Sep.30, 2011, under Misc.

Sorry for the lack of new posts lately, but it has been an extremely hectic week. As it is now over, you can look forward to your daily updates.

Cheers!

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500th WOD: 09/26/11

by on Sep.26, 2011, under WOD

500th WOD! This workout is not for the weak of heart. Make sure you are familiar with Z-Fit WODS or other high-intensity workouts (CrossFit, etc.) prior to attempting it. Even the etudiant level is brutal.

Thanks to everyone for continuing to come to our site and preparing for the apocalypse!

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 500
For time, complete the following movements:

étudiant:
25 burpees
50 jumping pull ups
50 air squats
50 push ups
100 jumping jacks
40 sit ups
35 five-foot precisions
100 jumping jacks
50 alternating leg lunges (25 each leg)

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

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

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