Archive for June, 2012

Rest Day: 06/25/12

by on Jun.25, 2012, under Rest day

Today is a Rest Day!

Some interesting articles for your personal edification:

How a Muscle Works

Functional Fitness as discussed by the Mayo Clinic

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WOD: 06/24/12

by on Jun.24, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike .5 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 683
Skill Work:

Quadrupedal Movement

Concentrate on just forward QM at this time. Make sure that you can seamlessly transition with no excessive body movement. Complete at least 100m of forward quadrupedal movement. This is not a race! Go slow and learn the movement. You should be able to feel the flow of the movement with your center of gravity never moving. If you want to challenge yourself attempt to perform the movement on a straight line.

Half Tabata Sprints (4 rounds)*
Max effort** push ups
Max effort** jumping pull ups

Half Tabata Sprints (4 rounds)*
Max effort** push ups
Max effort** pull ups

Tabata Sprints (8 rounds)
Max effort** push ups
Max effort** pull ups

*The Tabata Protocol was originally designed as a running workout. Functional fitness advocates have been using it for body weight movements for years to great effect. In this instance, it is designed as a “sprint”, i.e. you run as fast as you can for 20 seconds. This. Is. Hard. If you can’t sprint for 20 seconds consistently, I would suggest doing a practice run prior to the WOD. Sprint at 75% effort for 20 seconds, and attempt to achieve that specific distance during each tabata set.

Again, tabata sprints are VERY difficult. If you have not done WODs consistently at the traceur level I suggest that you perform either the etudiant or avancee level WODs for this workout.

**Max effort in this instance means you perform as many of the movements as possible in at least a 2 minute time frame. The goal is to take minimal rest and work to failure (i.e. you should not be able to perform a single strict form push up or pull up after these sets). If you are taking rests of longer than 10 seconds to get consecutive movements after the 2 minute mark, consider yourself done.

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WOD: 06/23/12

by on Jun.23, 2012, under WOD

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

3 rounds of 25m quadrupedal movement, 5 burpees, 10 sit-ups and 10 jumping pull-ups

WOD 682
ZombieFit Benchmark WOD

All Levels

Perform as many consecutive repetitions as possible, and go until failure on each movement, of*:

pull-ups (may sub with jumping pull-ups)
five-foot precisions

**Start with push-ups and do as many consecutive push ups as possible. If your knees touch the ground, or you pause for more than 2 breaths, you’re done with with push ups and must immediately move to sit-ups.

During sit-ups, if consecutive movement stops then you have reached failure and must move on to pull-ups.

If you’re are performing dead-hang or kipping pull-ups you are done when you come off the bar. If you choose jumping pull-ups you are finished when you stop consecutive movement.

When doing the precisions, I would advise marking off a five-foot area and jumping from one end, turning around, and then jumping to the other. Make sure to switch directions when you turn so you don’t get dizzy. You are done with this movement when you stop with consecutive repetitions.

Post the total # of reps completed (with a break down per movement if you like) to comments.

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Rest Day: 06/22/12

by on Jun.22, 2012, under Rest day

Today is a Rest Day.

We have officially finished our first cycle with the new programming. If anyone has any comments or questions regarding the schedule, or if you really liked it or hated it, please let me know through email or in the comment section below.


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Parkour WOD: 06/21/12

by on Jun.21, 2012, under Parkour WOD

Parkour WOD 1

What are we training?: Balance.

One of the easiest things to train, but one of the hardest things to master is balance. If you ever watch parkour videos you’ll see traceurs walking on rails and ledges, usually with some empty space on either side of them. They make it look ridiculously easy. It’s not.

How can you practice it?:

One of the simplest ways to practice balance is to just walk in a straight line. You can walk along a curb (watch out for cars! Remember rule #1 of parkour: Don’t be stupid!), along a crack in a sidewalk or even on an imaginary line. Another easy exercise is to stand with your feet in front of one another (back foot’s toes touching your front foot’s heel) for minutes at a time. This can be made more difficult by lowering your body till your butt touches your heels. Whenever you are outside take the opportunity to work on your balance. The world is your gym, use it safely and extensively. DON’T try to balance on an overpass railing. DO walk on parking blocks in an empty parking lot. DON’T attempt a wet, metal rail as your first exposure to balance training. DO have a fantastic safety roll before you ever try balancing on anything at your height or taller.

Why is this important?

Body control. Parkour is all about how you can use your body to move through space. Having a greater awareness of your body and the ability to stabilize it in different situations is key. By training balance you will increase the effectiveness of your body in making minute corrections. You’ll understand how important this is the first time you perform a kong-to-precision.

The WOD:

Warm Up:

3 rounds of 10 push ups, 10 sit ups and 10 air squats


Stand on the ground in your bare feet (or with flat-soled shoes) with your feet side by side. Start with your left leg and raise your knee to your waist.

Do this on a four-count, i.e. it should take four beats to raise your knee till it is perpendicular to your waist. Hold for 4 beats then lower your knee till your foot is on the ground. This should also take 4 beats. Now repeat this with the right leg.

Do this 5 times with each leg then rest for 2 minutes.

Now, do the exact same exercise, but hold the leg perpendicular to your waist for 8 beats. You will notice your foot making minute adjustments as you attempt to balance, don’t resist this. A tip is to tighten your core (squeeze your abs) and pull up, as if there was a string attached to the center of your body and being pulled up to the sky.

If you are comfortable with this, feel free to perform the avancee level parkour WOD as well. If you cannot stay on a single leg for the majority of these repetitions then repeat the exercise.


After the warm-up do the etudiant this link. Start with the first and proceed slowly through each pose. Spend 15 seconds on each pose. Repeat 3 times. Make sure to alternate poses with both legs!


After the warm-up do the etudiant WOD.

Perform the yoga poses listed on this link. Start with the first and proceed slowly through each pose. Spend 25 seconds on each pose. Repeat 5 times. Make sure to alternate poses with both legs!


All levels:

Using a stop watch you are to time how long you can go without falling from the position described in the etudiant. Start with your left knee raised. Do not start the clock until the knee is perpendicular to your waist. You have 30 seconds of keeping your balance. Keep track of every time your foot touches the ground (no matter how quickly or how lightly!). After 30 seconds is completed, do the exact same thing with the other foot.

Whenever your foot touched the ground you owe me 2 burpees. Do this for a total of 6 sets (one set is both legs). Keep track of how many burpees you did.

After all balance sets add extra burpees according to the below chart:

0-10 burpees = perform an extra 30 burpees
10-20 burpees = perform an extra 20 burpees
20-30 burpees = perform an exxtra 10 burpees

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