09/07/10: Rest Day!
by rich on Sep.07, 2010, under Fitness, Rest day
Rest Day!
Please be aware that at least every 5-6 weeks of training on the Z-Fit schedule (3 days on, 1 day off) you should take off about a week from any strenuous conditioning. Your body needs the time to heal and rest. Don’t become a couch potato or eat fast food for a week, but simply don’t do any metabolic conditioning/hypertrophic strength building. Play some sports for fun, take the dog for a walk, but nothing too crazy.
I know this might sound crazy, but you will not lose any strength or conditioning, and you’ll be able to come back harder and stronger after your body has completely healed.
WOD: 09/06/10 & No Class Today!
by rich on Sep.06, 2010, under WOD
Happy Labor Day! Sorry for the late posting!
Also, there will be NO class today as the gym is closed for the holiday.
Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.
3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).
WOD 216
Tabata Parkour
étudiant:
Tabata air squats, 1 minute rest, tabata box jumps (12 inches), 1 minute rest, tabata 5 foot precisions, 1 minute rest, tabata jumping pull ups.
avancee
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (24 inches), 1 minute rest, tabata 6 foot precisions, 1 minute rest, tabata pull ups.
traceur:
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (30 inches), 1 minute rest, tabata 7 foot precisions, 1 minute rest, tabata L-sit pull ups.
Post total number of repetitions performed to comments.
**For the tabata QM, use each twenty second period to go as far as possible while performing the quadrupedal movement. Score yourself by tabulating feet traveled while QMing.
Cool Down
Go home and watch some parkour videos.
WOD: 09/05/10
by rich on Sep.05, 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.
WOD 215
As quickly as possible:
étudiant:
Lunge walk 100m, then lunge walk backwards 100m. Make sure your knee touches the ground on every lunge.
avancée:
Same as above, only do this for 200m.
traceur:
Same as above, only do this for 300m.
Must be completed in 8 – 10 minutes.
Cool Down
3 x 100m sprint.
Post time to comments.
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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.
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