WOD – 010509 (The HEAT)
January 5, 2009
Steaming heads this morning
Happy New You!! I’ll beat that theme in the head for the next few days and I’m done, lol. Hope all is well with you guys and you had an enjoyable holiday season. Unfortunately, Santa is in Hawaii and the New Year has begun…meaning…it’s time to get your groove back Stella!! We stepped up the heat this morning for some of you and like I mentioned, your weaknesses were revealed. You know what they are, let’s improve them Team!! This is what we did. If I forgot something, let me know. -Chev
WARMUP
400m Jog, Side shuffles (Right Side THEN Left Side), Buttkicks, High Knees (Alternating as we jog)
Sumo Squats (Uphill – Alternating sides every 5 squats)
Jog back down to start
Side shuffles around security pillars
Jog back down to start
50 Air Squats (As a group)
Partner Sprint Uphill
400m Jog, back to Bally’s
WORKOUT
25 “OH $HITS” (Video Coming Soon)
(1) Touch the weight to your ankles,
(2) Touch the weight to your waist,
(3) Touch the weight to your shoulder,
(4) Press the weight and keep the weight overhead,
(5) Keep the core tight,
(6) Perform a Squat (THAT IS NUMBER ONE, HENCE THE NAME)
50 Crunches
25 Oblique Crunches (Left)
25 Oblique Crunches (Right)
REPEAT X 3 (We did an extra set for good luck!!)
30 Leg Deadlifts
One Legged Squat Hold (30 Seconds)
(1) Hold weights in hand and lean over to one side.
(2) Once in the hold position, point foot (of non-weight bearing leg) upwards and HOOOOOOLD!!!
REPEAT X 2 (See Image below – Randy had a swig of “bitching” this morning and his form sucked)
Nicole's One-Legged Squat, Randy slumping!!
25 Burpies (w/ Pushup)
Boat pose (2 minutes)
200m Jog
Alternating Toe Touches Around Curved Uphill Curb
Jog around down the steps
25 Squat Thrusts
COOLDOWN
Why are seeded purple grapes better than seedless green grapes?
January 6, 2009 at 1:14 AM
LMAO about your comment regarding Randy bitching and his form sucked. That was funny!
So, you left out two things. The first is the squats we did right before we partner sprinted uphill. The other is the core thing we did where our upper and lower body is up, and we had to hold it while Erica finished her burpies.
Have a great day!
January 6, 2009 at 1:20 AM
Thanks Liz!! I’ll update that now!! Randy did suck, but I contribute that to him being MIA for 30 weeks, lol.
January 6, 2009 at 1:36 AM
Great workout!! I caught “stitch” after the 400M run back. The burpees were great, although I dread them. They are a great full body exercise alternative to prepare for the grueling triathlon swim.
January 6, 2009 at 3:25 AM
“Stitch”….sounds like you watch too much cartoons buddy!! hahaha. I looked up some info on “stitch” (for those who aren’t familiar with the term). See below. I used to get them during football practice and they were debilitating sometimes.
Stitch is a sharp twinge of pain just below the rib cage usually on the right. It is particularly common in runners and has been known to slow some down to a walk until the pain subsides.
Up until recently there was no clear explanation for the cause of this annoying cramp, also called exercise related transient abdominal pain (ETAP). Now researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments. Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.
Exhaling when the right foot hits the ground causes greater forces on the liver (which is on the right side just below the rib cage). So just as the liver is dropping down the diaphragm raises for the exhalation. It is believed this repeated stretching leads to spasms in the diaphragm.
Stopping a Side Stitch
To stop a side stitch when running, stop running and place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.
January 6, 2009 at 6:51 AM
Liz thanks for keeping me going through the 400M run. You’re great partner!!! Great workout Shawn, pretty tough in some areas but that is what is all about, being stronger. Can’t wait to see what is in store for tomorrow. Bring it on Shawn!!! LOL
January 7, 2009 at 4:36 AM
Nicole, you’re very welcome. You kept me going too and are a great partner as well.