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Posted by Becca Borawski :
Friday, Jan 01, 2010
Is Felicia glad the workout is over? Or maybe glad her partner is going first!
Today's Workout
As many rounds as possible in 20 min:
250m run
25 double unders
25 squats
If you are trying to figure out running routes in your neighborhood, check out http://www.runningmap.com/
Posted by Becca Borawski :
Thursday, Dec 31, 2009
Lou, Abe, Elyse and Devin running hard.
Today's Workout
"Dashing Through the Snow" - written by Greg W.
5k run for time
Do 50 double unders every 3 minutes.
Carry a jump rope with you and wear a watch. Do 50 double-unders after every 3 minutes of running. Sub attempts for double-unders. Continue until you have completed 5k. Scale the number of double unders/attempts as needed -- suggested numbers would be 20 double unders (or attempts) for beginners, and 35 for intermediate students.
Click here for a map of a 5k route around the Brentwood Country Club.
If you are looking for a fellow CFLA'er to work out with, post your info in the blog comments.
Posted by Becca Borawski :
Wednesday, Dec 30, 2009
Chad defies gravity.
Today's Workout
"Winter Wonderland" written by Greg W.
5 rounds for time of:
10 burpees
100m run
10 clapping push ups
100m run
10 tuck jumps
100m run
Clapping push ups can be done either from the knees or toes. Push off hard from the ground and clap your hands together before "landing" your push up. These should be explosive and an audible clap should be heard!
Tuck jumps are jumping straight up into the air and pulling your knees as high and as close to your chest as you can. Do not kick your feet BEHIND you - pull your knees in front into a cannonball. See Chad above!
If you are looking for a workout buddy - check the comments for other CFLA'ers looking for a workout!
Posted by Becca Borawski :
Tuesday, Dec 29, 2009
Devlin - part man, part flying squirrel.
Today's Workout
"Suga Cookie" written by Shirley B.
5 rounds for time of:
30 double unders (or run 200m)
20 plank ups
30 walking lunges
20 sit ups
Performing a plank up involves going from a plank position on your hands (the top of a pushup) to a plank position on your elbows, and then back up. Watch this short video to see an example -- plank up demo. Try not to always lower yourself on one side, but do some lowering on the left first, and some lowering on the right first.
If you are looking for a fellow CFLA'er to work out with, post your info in the blog comments.
Posted by Becca Borawski :
Monday, Dec 28, 2009
John is in the zone, doing his double unders.
Today's Workout
"Plus Sized Annie" written by Devlin
100-80-60-40-20
Double Unders
Sit Ups
Scale the number of double unders, or substitute "attempts," as needed. Beginners could do 60-50-40-30-20, Intermediate students could do 90-75-60-45-30
If you are looking for a fellow CFLA student to work out with, post your info in the blog comments.
Posted by Becca Borawski :
Sunday, Dec 27, 2009
Alisa takes a holiday break.
Today's Workout
"Holiday Bonus" written by Magner
4 rounds for time:
800m run
At the end of each sprint perform the number of burpees and situps corresponding to the minutes on your stop watch.
For example:
At the end of the first 800m time your watch reads 3:40 - do 3 burpees, 3 situps
At the end of the second 800m your watch reads 9:04 - do 9 burpees, 9 situps
etc...
Score is total time (once you've finished with the last burpees and situps) and total reps; Goal is the lowest time and lowest number of reps.
If you are looking for a fellow CFLA student to work out with, post your info in the blog comments.
