Author Archive
09/08/10: Class Today!
by rich on Sep.08, 2010, under Classes
We have class atExcel 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$
WOD: 09/08/10
by rich on Sep.08, 2010, under WOD
Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.
3 rounds of: 10 parkour squats/air squats; 10 sit ups: 50 ft quadrupedal movement.
Skill Work: Precision practice. Perform 25 (etudiant) or 50 (avancee and traceur) precisions at 65% max effort. Concentrate on your form. You should NOT bounce out of your landing. Stick your landing. Pause. Then stand up and count to 2. This is not a conditioning exercise so take as much time as you need to perform these movements.
WOD 217
étudiant:
For time, complete 15-9-7 repetitions of: 5 foot precisions, dips and sit ups. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.
avancee:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and sit ups. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.
traceur:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and elbows to knees. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.
Post time to comments.
Cool Down
Perform a plank hold till failure times 3.
Class Today @ Grant Park!
by rich on Sep.07, 2010, under Classes
We will be holding ZombieFit class in Grant Park, Chicago this Tuesday, September 7th!
Cost: 5$.
6:30pm-8:00pm
No RSVP necessary
Wear comfortable workout clothes for the outdoors and some good track shoes.
Also bring a bottle of water!
We’ll be meeting at the Lincoln Memorial (green arrow).
Class includes a group warm-up, as well as introduction and practice of basic parkour movements.
Instruction is followed by a short, but intense, conditioning session. Hope to see you there!
If you are running late and can’t find us at that location, look around the nearby area and/or try crossing the Van Buren bridge in Grant Park and look near the Lincoln Memorial.
If it is raining within 1 hour of class, class is cancelled.
Please watch the main page for updates as to the details of said classes.
For Questions, call Jeff @ 708 253 8321
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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.
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:
