Author Archive
WOD: 03/12/11
by Jesse on Mar.12, 2011, 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 350
étudiant:
3 rounds for time of:
10 burpees
10 push ups
10 sit ups
25m quadrupedal movement
avancée
5 rounds for time of:
10 burpees
10 push ups
10 sit ups
25m quadrupedal movement
traceur
5 rounds for time of:
10 burpees
10 push ups
15 sit ups
50m quadrupedal movement
Post time to comments.
Kong Vault @ UCLA
by Jesse on Feb.15, 2011, under Media
Short vacation to California, and got to train with some of LAPK.
Happy Training! Keep up the good work!
WOD: 11/08/10
by Jesse on Nov.08, 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 263
On the minute, every minute, for 10 minutes. Perform the following routine:
(if you don’t finish a routine within the minute, restart at the start of the next and add 1 additional burpee to your burpee set)
étudiant:
2 burpees
5 push ups
7 squats
avancée:
3 burpees
7 pushups
9 air squats
traceur:
5 burpees
7 pushups
9 air squats
Cooldown:
50 situps
Enjoy!
Class: 10/20/10
by Jesse on Oct.20, 2010, under Classes
We have class at Excel Gymnastics today starting at 8:30p.m.
Come out for introductory parkour training and some wicked conditioning.
3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132
Cost: 10$
10/04/10: Class Today!! (Extra Awesome One)
by Jesse on Oct.04, 2010, under Classes
We have class at Excel Gymnastics today starting at 8:30p.m.
Come out for introductory parkour training and some wicked conditioning!
Cost: 10$
3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132
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ZombieFit
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 lacking in today's society. ZombieFit hopes to change that.
What if you woke up tomorrow to find your city overridden with zombies, would you survive? This may seem childish, but by preparing for the impossible, you'll 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, 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 traceur.
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