ZombieFit

Tag: groupon

ZombieFit Groupon Still Live

by on Jul.18, 2012, under Misc.

So I may have fibbed a little yesterday when I said the Groupon sale was ending. I just found out that it is in the midst of “private” sale, so it is still available until 7/19. Unfortunately, there are only 33 Groupons left! So, if you really wanted to get a ZombieFit Groupon and did not have the opportunity, you can do so now!

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Groupon is Live! and ZombieFit Class Pictures

by on Jul.13, 2012, under Classes

I’m pleased to announce that the ZombieFit Groupon is now LIVE. Make sure you check out this excellent offer for our ZombieFit Class. If you bought your groupon and would like to sign up for some classes, please check out our Groupon Info Page.

Also, we’ve had an amazing week of classes with some serious participation from the North Shore Rugby Club. Thanks to everyone who came out this week! Here are some pictures from class:

HG performing a fantastic safety vault

Safety Vault After Some Crane Practice

Cat-leap practice!

Great work!

Sweatin to the Zombies

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Parkour WOD: 07/11/12 (Balance) & Groupon

by on Jul.11, 2012, under Parkour WOD

Groupon
I’m pleased to announce that ZombieFit will be featured on Groupon starting this Saturday, July 14th. You can find the awesome deal here. This is an amazing opportunity to take advantage of ZombieFit classes at an 85% discount!

Parkor WOD 4

What are we training?: Balance. ((This may look familiar as we trained balance in Parkour Wod 1. Parkour requires repetition and diligence in learning certain skills. If we were to constantly go over new movements every Parkour WOD we would a) run out of movements and basic skills fairly quickly, and b) do a disservice to our students in not reinforcing certain behaviors and practice processes. As part of our programming, we will go routinely go over the same movements. However, we will change the conditioning portions of the WOD.))

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

etudiant

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.

avancee

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!

traceur

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!

Conditioning:

All Levels will be performing an air squat, however you will be performing a squat with your feet in a straight line behind one another, which we’ll call a “balance squat”. You will start with your left foot in front of your right. For each squat you will bend at the knees while keeping your chest up. The heel of your back foot may come off the ground. The goal here is to keep your shoulers square and your upper body rigid. You’re letting the stabilization muscles in your feet and legs keep you from moving side to side.

etudiant

Perform 3 rounds of the following movements:

10 balance squats (5 with left in front, 5 with right in front)
10 push ups
10 balance squats (same as above)
10 sit ups

This is NOT for time. However you should be transitioning between movements with a minimal amount of rest.

avancee

Perform 5 rounds of the following:

10 balance squats (10 with left in front, 10 with the right in front)
20 push ups
10 balance squats (same as above)
20 sit ups

traceur

Perform 5 rounds of the following:

20 balance squats (10 with the left foot in front, 10 with the right in front)
20 push ups
20 balance squats (same as above)
20 sit ups

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