WOD – 030309 (BlackJack with Pushups & More)
March 4, 2009
The Storm of ‘09 had to be the best one yet since moving from NY. You couldn’t pay me to drive in this weather, because I’m not worried about me driving, it’s the lunatic on a cell phone drinking a steaming mocha choca cappuccino with extra foam. So we continued where we left off on Friday, because class was cancelled yesterday. Sorry to those who came and didn’t get the message. We made up for it today, stayed indoors to keep warm and got a simple butkick!!! Blackjack!!! That’s all I’ll say.
WARMUP
Jog, Bicycle crunches, Standing Alternating Toe Touches
WORKOUT
BLACKJACK!!!
21 Pushups
21 Situps
21 Jumping Jacks
Jog 2 laps
20 Pushups
20 Situps
20 Jumping Jacks
Jog 2 laps
19 Pushups
19 Situps
19 Jumping Jacks
Jog 2 laps
YOU GET THE POINT? We did this until we got to ONE of EACH.
30 Alternating Bicep Curls
30 Alternating Shoulder Presses
30 Weighted Squats
REPEAT X 2
We also discussed the importance of the squat and how “not” to make your knee go past your toes to ensure proper form. We did some squats without weights and called it a morning.
COOLDOWN
Stretches, Controlled Breathing
WOD – 021609 (I WAS Cold..not ANYMORE!)
February 16, 2009
Deeep Lunge
It’s time to get back into the swing of things. We were all over the place as usual. We had some new faces, popped a few jump ropes and had a great time this morning. The weather wasn’t too bad and we still miss Tracy. Traaaaaacy!!! Even Lisa was ripping through the workout. What a great sprit. Have a great day off and see you in the morning. This is what we did and if I forgot something, please let me know.
WARMUP
Jumping Jacks
Mountain Climbers
Situps (Full Range of Motion/Touching Toes)
WORKOUT
Sumo Squats (Across Parking Lot)
Jog Back to Start
REPEAT x 3
30 Straight-Leg Deadlifts
30 Speed Squats
30 Weighted Squat Jumps
REPEAT x 2
50 Butt Bridges
30 Supermans
High Knees (30 Seconds)
REPEAT x 2
60 Jumps (Jump Rope)
Sprint Uphill
REPEAT x 2
Plank Hold (Normal Position – 30 Seconds)
Plank Hold (Right Side – 30 Seconds)
Plank Hold (Left Side – 30 Seconds)
REPEAT X 2
Plank w/Hip Raises (30 Right Side)
Plank w/Hip Raises (30 Left Side)
Partner Resistance Run
(1) Use rope. Wrap around partner. Partner Runs. Partner in the back applies resistance and pulls them (like a tug boat)
REPEAT x 2 (Exchange)
Walking Lunge w/ Weight Exchange Between Legs
(1) Perform Lunge and use one weight.
(2) Pretend you have a basketball dribbling between legs
CONTINUE UPHILL
100 Alternating Toe Touches (Using curb)
WOD -020909 (Anaerobic Session)
February 9, 2009
Alternating Toe Touches on Divider
The weather is getting better and we took it back outdoors this morning. Welcome back Josie, Margaret and Priya. We all need some time off every now and then. It was great seeing all back in the mix again. This is what we did. If I forgot something, please let me know.
WARMUP
Butt Bridges
Squats
Jumping Jacks
Lunges
REPEAT Various Combinations
WORKOUT
We took it to the car lot and did the following;
High Knees/Jog – REPEAT x 4
Butt Kicks/Jog – REPEAT x 1
Sumo Jumps/Jog – REPEAT x 2
Partner/ Hand-to-Hand Resistance Run
(1) Face each other and clasp hands
(2) One runs, the other resists
REPEAT x 2
20 One Legged Squats (Right Leg on Curb)
20 One Legged Squats (Left Leg on Curb)
25 Cross Body Crunches (Hand on High Curb, Right knee to the Left Elbow – Body in Mountain Climber Position)
19 One Legged Squats (Right Leg on Curb) – WE REPEATED BECAUSE THE COUNTING WAS WEAK!!!!
19 One Legged Squats (Left Leg on Curb)
25 Cross Body Crunches (Hand on High Curb, Left knee to the Right Elbow – Body in Mountain Climber Position)
WOD – 020509 (Indoor Blast)
February 6, 2009
Crack Kills!! Outdoor Fitness
What’s going on Team? If you were in class this morning, you’re either full of energy as a result of the workout or you’re hiding underneath your desk trying to catch some ZZZ’s! Either way, we took the intensity down a notch to concentrate on form and tap into contracting at the top of the exercise. This is what we did. Comments?
WARMUP
Indoor Jog, Arm Circles, Jumping Jacks
WORKOUT
1. 25 Up and Overs (sit on your butt with your hands behind them for balance. Put your legs straight out and place your weights by your ankles. You will then put both feet to one side. Then lift your legs up and over the water bottle from side to side.
2. 25 Butt Raises
REPEAT X 2
3. 25 Shoulder Presses
4. 25 Lawnmowers (Deep lunge, place weight next to front foot. While in lunge, grab weight with alternate hand and proceed to simulate pulling a lawnmower string. This works your mid-back once contracted properly)
REPEAT X 2 (FOLLOWED BY 8 LAPS)
5. 25 Open Leg Butt Raises (On butt, sneakers with sole to sole touching, perform butt raises)
6. 25 Bicycle Crunches (Leaning on the Right Butt Cheek)
7. 25 Bicycle Crunches (Leaning on the Left Butt Cheeck)
REPEAT X 2
8. 25 Bicep Curl to Tricep Extension (Compound Exercise)
9. 50 Steam Engines
REPEAT X 2
10. 25 One Arm Alternating Reach Situps
11. 25 Knee Hug Crunches (As your performing a double crunch, hug knee..EXPLOSIVE!!)
REPEAT X 2
12. 15 Scarecrows (Comment for more information 
13. 12 Pushups (Right hand on Dumbbell)
14. 12 Pushups (Left hand on Dumbbell)
15. 10 Decline Pushups (Feet on Dumbbell)
16. 10 Diamond Pushups
17. 10 Wide Pushups
18. 10 Military Pushups (Elbow tucked to the side)
COOLDOWN
WOD – 020209 (Around the World)
February 2, 2009
NO SHOPPING CARTS HERE!!!
Well we didn’t make it around the world, but we stopped everywhere this morning on our journey around the neighborhood. All the places that we stopped at are in BOLD!! Have a great day team!! For those who were drunk in celebration of the Pittsburgh win, I can’t blame you. It was a great game.
1/2 Mile Run (Up Route 40)
TOYOTA Hill Sprints (REPEAT x 4)
TOYOTA Curb Crunches (20 Right/20 Left)
TOYOTA T-Pushups (40 Reps)
Walk down the stairs
DINER Sprints (REPEAT x 4)
DINER Prison Squat Jumps (25 Reps)
Walk to the light
STOP LIGHT Lunges (20 Right/20 Left)
Jog across Street
PARKING LOT Alternating Toe Touches (100 Reps)
SHOPPING CART LOT Pullups (40 Reps)
DRY CLEANER One Legged Squats (25R/ 25L then 20R/20L then 15R/15L)
ONE LEGGED SQUATS!!!
STARBUCKS COFFEE Chair Dips (25 Reps – As the employees are saying, “THESE PEOPLE ARE NUTS”)
STARBUCKS COFFEE Mountain Climbers (20 Reps)
400m Jog
PLAZA Uphill Alternating Shuffles (Shuffling Uphill while alt. sides around pole)
LAUNDROMAT Partner Squats (Back to Back/Arms Locked – 1 Minute)
MCDONALDS Pump and Squats (Half Squat x 10 then Jump – REPEAT x 10)
Jog back to Bally’s
COOLDOWN
WOD – 012909 (Cardio on Ice)
January 29, 2009
Ice roads/driveways, and more!! That was the only reason that we didn’t venture outside today. It was bad in the parking lot, and if I were Bally’s I would take shoveling and salting more seriously. Who am I though? Just a person who “almost” ripped his pants wide open when he was coming out of his vehicle. My heart rate was up for like 2 minutes afterwards. Thanks Bally’s!! We did everything under the sun this morning to burn as many calories as possible. A few compound moves and some good old playground exercises. Check this out.
WOD – 012609 (On the Run)
January 27, 2009
Running in the cold
Hey Team!! We had a packed class this morning and we went outside to make it all happen. Mike was in shorts and a t-shirt, gloves and a hat. He takes the term warm-blooded to a new level. Once again, we had a grea time running all over the place. For the new folks, make sure to bundle up with gloves, hat and under garments to keep your body warm. Great effort!!! This is what we did.
WARMUP
Jog 200m
Uphill Sprints (REPEAT X 3)
30 Curb Pushups
25 Curb Squats (Right side/Left Side)
WORKOUT
High Knee Suicides (REPEAT X 4)
Ab Plank (30 Second Hold)
Ab Plank w/ Leg Abduction (While in plank, pick up leg and swing outwards…controlled)
REPEAT X 5 (Each side)
Jog Upstairs
Leg Curls on the Curb (30 Right/30 Left – REPEAT X 2)
25 Stationary Lunges w/ Weight above Head (25 Right/25 Left)
REPEAT X 2
30 Abdominal Toe Touch (Foot in the air/ Weight in Right hand reaching to Left Foot)
REPEAT X 2
30 Bicycle Crunches
Alternating Leg Raises (One leg up, other down..switch on signal only)
25 Wall Jumps
Wall Squat w/ Leg Lifts (Right leg/Left leg)
REPEAT X 3
Sprint Suicides (Run to Point A, then to start, Run to Point B, then to start, Run to Point C, then to start)
REPEAT X 3
40 Crunches
300m Jog back to Bally’s
COOLDOWN (Indoors)
WOD – 012209 (Change in yourself)
January 23, 2009
Hey Team!! It’s been a few days and we’ve had some changes. We have a new president now and one thing that I must say is that I’m proud. But Mr. President isn’t going to give you a six pack, pardon your fat or give you a bailout to get liposuction. Like he’s said over and over again, it starts with you. So if you’re looking to him to give you free inspiration, that’s great, but when it comes to your health, it’s ultimately up to you. Get motivated and move in the right direction with your health people. Enough political talk from me. We’re heading back outside tomorrow. Many of us are getting a case of claustrophobia and want to be in the great outdoors again. It’s been really cold and it’s predicted to be a little more pleasant tomorrow. So we’ll keep moving and get out of that studio. If it’s too cold, we’ll run outdoors and head in for weight training. AlQiyamah was the instructor this morning and this is what we did. Thanks for providing this AlQiyamah!!!
200M – Jog – Kick Butts – High Knees
Push Ups
Flutter Kicks
Alternating Hammer Curls (40 reps)
Flutter Kicks
Partner Assisted Crunches – (40 reps)
Abdominal In and Outs – (40 reps)
Shoulder Press (40, 30, 9)
Stop Point 1 – 1 Burpee
Stop Point 2 – 2 Burpees
Stop Point 3 – 3 Burpess
Repeat 3 Times
WOD – 010909 (Hace Friiiiiiio)
January 9, 2009
Maybe not this cold, but it's a cool shot
I’m not typically a complainer, but this morning warranted all reasons to start. We started out with a quick jog outside and when we turned the 2nd corner, I felt like I was hit in the face with a bat. We all did a little moan and made it back, but then……it just didn’t get better. We did a million jumping jacks, high knees, you name it and then it happened, I could only feel my wrists. I pulled the complainer card out of my pocket and pulled the troops inside. So we finished indoors with no CLOSING MILE this morning, but we’ll make up for it (insert evil grin), lol.
WARMUP
400m Jog
100 Jumping Jacks
50 Knee Drops (On all fours, knees come close to ground and back up while squeezing quads)
50 Weighted Squats
High Knees (1 Minute)
REPEAT X 3 (Alternating between exercises)
WORKOUT
Walking Lunges (While passing the weight between the leg..of each lunge)
50 Bicycle Crunches
REPEAT X 2
Pushup Position Plank (Right arm Up – 30 Seconds)
Pushup Position Plank (Left arm Up – 30 Seconds)
Pushup Position Plank (Right Leg Up – 30 Seconds)
Pushup Position Plank (Left Leg Up – 30 Seconds)
40 One-Legged Squats w/ Leg Abduction (Ab=Away from the body, Ad=Towards the body)
(1) In squat position, lean to the right with the weight on one side, then LIFT the left leg
40 One-Legged Squats w/ Weights (No Abduction)
REPEAT X 2
Sprint Suicides
REPEAT X 4
Pushup Position Plank (Right arm Up – 30 Seconds)
Pushup Position Plank (Left arm Up – 30 Seconds)
Pushup Position Plank (Right Leg Up – 30 Seconds)
Pushup Position Plank (Left Leg Up – 30 Seconds)
40 Hamstring Leg Curls (20R/20L)
Duck Walk (Span of studio)
REPEAT X 2
Check out this video on Hamstring Curls (above). A nice exercise to compliment these are hydrants. You could drop the weights and go right into this. No complaining (unlike me this morning)!! Here is a demonstration (below).
COOLDOWN
WOD – 010809 (TKO)
January 8, 2009
Rain or Shine
We hit the road and got started quickly. The roads/sidewalks were a bit icy, but we were careful and kept it moving. 60 minutes of running, roping, pushups, jumping jacks and more. I called this one “TKO” because some of you looked like you were punched in the stomach a few times. I’m not calling any names..AlQiyamah, lol. Check it out. For those who ran yesterday with Sgt. Tina in the rain, YOU GUYS ARE TROOPERS!!! Mia #1 and #2, we missed you today. For future reference, keep a light rain jacket in your car in the event that it’s drizzling on a rain day and Sgt. Tina says, “Let’s roll out”.
WARMUP
200m Jog
Steep Uphill Run (x 3)
Jog back to start
WORKOUT
ROUND #1
(1) We partnered up into teams of 2 (6 Teams total)
(2) The 2 ropes were prepared side-by-side (See pictures below)
(3) Team #1 was called and they jumped on the ropes and performed “ROPE WAVES” for 30 seconds – Remaining Team performed Jumping Jacks
(4) Team #2 was called and they jumped on the ropes – Remaining Team performed Mountain climbers
(5) Team #3 – Ropes, Remaining Team performed Pushups
(6) Team #4 – Ropes, Remaining Team performed Jumping Jacks
(7) Team #5 – Ropes, Remaining Team performed Squat Jumps
(8) Team #6 – Ropes, Remaining Team performed Jumping Jacks
The quality changed once uploaded. You’ll get the point.
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- Margaret & Melissa
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- Jackie & Priya
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- More Flutter Kicks
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- Sgt. Tina & Liz
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- Flutter Kicks
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- Pushups
-
- Rain or Shine
ROUND #2
(1) Followed the same scheme as above, but we worked the core this time
(2) Team #1 – Ropes (More Intense), Remaining Team did the Plank
(3) Team #2 – Ropes (More Intense), Remaining Team did the Plank (On R side)
(4) Team #3 – Ropes (More Intense), Remaining Team did the Plank (On L side)
(5) Team #4 – Ropes (More Intense), Remaining Team did the Boat Pose
(6) Team #5 – Ropes (More Intense), Remaining Team did the Plank (On R side)
(7) Team #6 – Ropes (More Intense), Remaining Team did the Pushup Position Hold
ROUND #3
15 Modified Pushups (similar to a burpee)
(1) Pushup, single leg knee tuck (r), pushup, single leg tuck (l), pushup
(2) Stand up once complete (THAT’S ONE REP)
ROUND #4
Sprint Uphill
50 Abdominal In & Outs
Sprint back to weights
25 “Y Presses”
Sprint Uphill
50 Abdominal In & Outs
Sprint back to weights
25 Chest Flyes
Sprint Uphill
100 Flutter Kicks
Sprint back to weights
30 Bicep Curls
20 Single-Arm Tricep Extension (R)
20 Single-Arm Tricep Extension (L)
REPEAT X2
Sprint Uphill
25 Oblique Crunches (R)
25 Oblique Crunches (L)
Sprint back to weights
30 Cleans (R)
30 Cleans (L)
Sprint Uphill
120 Flutter Kicks (We did 20 extra for good luck)
WOD – 010609 (Peace Out Patsy)
January 6, 2009
See you later Patsy!!!
Hey Team!! Cold, rainy, hail..it’s all good. That’s what boot camp is about. You got a little dirty this morning, but that’s what it’s about. Just to prepare you, that was just the start. I found some new unchartered land and we’ll call it home soon. Welcome back Lisa. Good to see you and we hope you don’t go hibernating anytime soon again, lol. We also have a new Mia who joined us today. Welcome Mia!! Today was also Patsy’s last day. She’s heading back to NC tomorrow and we wish you a safe travel back. See you soon and keep in touch. Thanks for coming back to Route 40!!!
WARMUP
Jog, Jumping Jacks, Jog, Mountain Climbers, Jog, Squat Jumps, Jog, Sprint Uphill, Jog, Sprint Uphill, Jog, Jumping Jacks, Jog, Plank Hold (1 Minute), Jog
WORKOUT
Lateral Pushups (Up and Down Hill)
(1) In the pushup position, and as you go across laterally, perform a pushup
REPEAT X 5
25 Deltoid Raises
25 Bicep Curls
REPEAT X 2 (Alternating Bicep Curls on 2nd Set, Reverse Bicycles on 2nd Set)
Bicycle Crunches (1 Minute)
50 Flutter Kicks
REPEAT X 2
50 Standing Rows
50 Frog Pushups
REPEAT X 2
15 Shoulder Presses w/ Butt Raise
25 Butt Raises
REPEAT X 2
25 Tricep Kickbacks
25 Hammer Curls (Alternating Hammer Curls on 2nd Set)
REPEAT X 2
75 Air Shoulder Presses (While in the wall squat position)
400m Run
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?
WOD – 010209 (Happy New YOU!!)
January 3, 2009
WWW.FITNESS102.COM
Once again, it was cold this morning. Class attendance was a little light, but that didn’t stop us from doing what we needed to do. AlQiyamah, Josie, Patsy, Jackie, Nicole, Aleena and Erica got it done and I had a small prize at the end that will be our new Route 40 tradition….THE CLOSING MILE!!! Many of us are training for an event, want to decrease our mile time or just want some extra cardio to burn off that holiday egg nog or fruit cake from Grandma Ester. This morning, the times ranged from 10:28 – 12:35. Many of you are skipping the long run on Wednesdays and that has to change in ‘09. Let me see you dodge this bullet….
WARMUP
(1) 200m Jog
(2) Jumping Jacks (lined-up behind one another to keep synchronized)
(3) Sumo Squats (Right, approx. 30 going and coming back to start)
(4) Jumping Jacks
(5) Sumo Squats (Left, same as above)
(6) Hill Sprint
(7) 100 Calf Raises
(8) Curb Pushups w/ Calf Stretch between each rep (Move the body back and forth)
(9) 25 Wall Dips
WORKOUT
25 Squats w/ Bicep Curl
Stationary Foot Shuffles aka “Hot Feet” (1 Minute)
30 Pushups Rows
30 Mountain Climbers
REPEAT X 2
COREWORK
25 Abdominal “In & Outs” (On your butt, legs go in and out, crunching lower abs)
100 Ankle Touches
25 Oblique Crunches (Right)
25 Oblique Crunches (Left)
20 Oblique Crunches (Right)
20 Oblique Crunches (Left)
15 Oblique Crunches (Right)
15 Oblique Crunches (Left)
50 Standing Abdominal Twists (Twist, pause, Twist)
CONTINUED LOWER BODY
30 Deadlifts
25 Stationary Lunges (Right foot forward)
25 Stationary Lunges (Left foot forward)
REPEAT X 2
CLOSING ONE MILE: As I mentioned above, this will be a weekly tradition at Route 40. Sike yourself up, Prepare for it, but the goal is to improve your times weekly. It’s just a mile. “Start Strong..Finish Stronger” -Chev
123008 (The Resolution)
December 30, 2008
Triathlon Training. Swim, Bike & Run
Team…Great effort this morning. It wasn’t supposed to be easy and you got through it. This sets the tone regarding the title of this WOD. “The Resolution”. Have you thought about the resolution(s) that you plan on keeping. I’m not talking about washing more dishes or cleaning behind your refrigerator, lol. Think about it, write it down and make it happen. I’ve made a decision to do a triathlon in ‘09. I’ve recruited a few others to join me in this challenge. We haven’t pinpointed the exact event, but will share it once confirmed. For those looking to join this, let me know. We’ll start small, accomplish the goal of crossing the finish, reconvene at the end of the year and set bigger goals. I’ve put some new resource links on the site for triathlon training. Check them out when you get a chance. Enough talking….
This is race that caught my eye yesterday. If you see others of similar length, please share in the comments field. Assateague Assault Sprint Triathlon.
WARMUP (Quick transitions)
Long Run around shopping center (longer than norm)
10 Jumping Jacks, 10 Count Bicycle Crunches, 10 Jumping squats, 10 Pushups, 10 Bicycle Crunches (Exercise good form, but move fast)
WORKOUT
Weighted Situps (Partner Exercise)
(1) Partners face each other, one weight in hand
(2) Like a mirror, one has weight in RIGHT hand, other in LEFT hand
(3) Crunch up and touch weights at 3 o’clock position, 1 o’clock, 11 o’clock, and 9 o’clock position
(4) 15 on each side
=============================================
25 Plyometric Pushups (on the hill)
(1) Face a steep hill, keep the body firm and glutes tight
(2) Drop down on the hill in pushup position and blast up
ARE YOU AT HOME? This could be simulated on the steps
25 Ankle, Waist, Shoulder to Press
(1) Weights touch each point listed above
REPEAT X 4
========================================
15 Plank to Pushup Plank to Pushup
(1) Start in the plank position (hold for 5 seconds)
(2) Transition to pushup plank (hold for 5 seconds)
(3) Perform pushup
=============================================
15 Inch Worms
3 All-Out Sprints (Jog back to start)
COOLDOWN
Resolutions
Where do you start? What do you write down? Should I even talk about them? The choice is yours really. Some people just say they’re going to be better at whatever they do. Others have to document it in order to keep themselves accountable. Its all personal preference really and I like to tell people which keeps me focused. There are 3 things that can’t be taken from you in life; (1) your signature and (2) your word.
What do you have planned? COMMENTS?
WOD – 122908 (Peace Out Suha)
December 30, 2008
Hey Team!! I was running a few minutes behind this morning and when I pulled up to Route 40, I heard Tina counting…90..91..92..93!!! At that point, I knew it was time to get back into mode. Tina handed the torch over and we continued with our traditional warmup and got moving quickly. Also, today was Suha’s last day, so I wanted to give him something to remember Route 40 by….lack of air and some sore quads!! That was the theme today, get the cardio in, work the legs, practice working out at our V02 Max and we got it done..here it is!! Check out some pics from our going our get-together on Saturday (12/26). Great having you at Route 40 Suha…make sure to visit when you’re in town!! 
WOD – 122308 (Christmas Eve’s Eve)
December 23, 2008
Not sure where you’re at, but it was still colder than we wanted it to be. The aches from LaTisha’s workout yesterday didn’t make things better, but the story must go on. Below are some pics from this morning. We kept it simple, but still made it an anaerobic workout to help get through this sticking points as we take on new challenges this year..may it be 5Ks, 10Ks, 10 milers, half marathons, full marathons or just trying to be a better you.
WARMUP
Jog, various calisthetics
WORKOUT
CORE TWIST & REACH (2 Minutes, 1.5 Minutes and 1 Minute)
(1) Grab a medicine ball or a dumbbell
(2) Partners are back to back
(3) Partner #1 takes the weight and passes it to Partner #2 from between the legs.
(4) Partner #2 now takes it, twists their body to the right and passes it to Partner #1
(5) Continue, switching sides each time
30 Reverse Crunches
30 Supermans
30 Steam Engines
REPEAT X 3 (Reducing the time for the Core Twist & Reach for 1.5 minutes and 1 minute)
THE MEAT & POTATOES of the Morning
4 Stations, 1 Minute @ each station, 4 Rounds
1. Pushups
2. Bicep Curls
3. Squat Jumps
4. Kettlebell Swings
“Start Strong..Finish Stronger”
Shiao getting some extra pushups in
Squat jumps anyone?
Pushup station
Kettlebell swings (Great exercise)
Going hard on the final stretch
Josie working in the back
AlQiyamah jumping (Great work Team)
Margaret moving so fast, that you can’t even see her, lol
WOD – 122208 (LaTisha’s Can of Woop @ss)
December 23, 2008
It was not only Monday, but LaTisha gave us a hell of a workout. LaTisha is still training at White Marsh and comes to Route 40 for additional training and she’s exemplified great leadership as she instructs. I will update this post with the exact exercises, once I get them from LaTisha. Great job LaTisha as an instructor and Route 40 for getting through it. Check the pics from this morning.
WOD – 121808 (MAXIMUM EFFORT)
December 18, 2008
This morning was all about keeping the intensity, waking those muscles up and shocking the hell out of them. We did alot of core exercises, went maximum reps during some circuits and kept the heart rate up with some cardio in between. I was asked before, “What makes you do this in the morning?”, I say, it’s my class really. I feed off of your energy, your commitment and I have a personal drive that makes me want more. There is a Navy Seal by the name of David Goggins that inspired me a few months ago and his dedication is worth sharing. Here are two quotes by David that resonate in my head on a daily basis and will make you ask yourself, “What makes me wake up and exercise every morning?”
“If you can see yourself doing something, you can do it. If you can’t see yourself doing it, usually you can’t achieve it.”
“When you think you are done, you’re only 40 percent into what your body is capable of doing. That’s just a limit that we put on ourselves.”
David participates in ultra marathons like the Badwater race listed below. The route with all those elevations through the mountains is not for the average person looking for a “new” challenge. His motivation…raising money for the children of fallen soldiers killed in war and to date, his organization (Special Ops Warrior Foundation) put 266 kids through college last year alone. Read more on his story. Amazing!!! http://www.davidgoggins.com
Badwater Ultramarathon Race Route
Covering 135 miles (217km) non-stop from Death Valley to Mt. Whitney, CA, the Badwater Ultramarathon is the most demanding and extreme running race offered anywhere on the planet. The start line is at Badwater, Death Valley, which marks the lowest elevation in the Western Hemisphere at 280’ (85m) below sea level. The race finishes at the Mt. Whitney Portals at nearly 8,300’ (2530m). The Badwater course covers three mountain ranges for a total of 13,000’ (3962m) of cumulative vertical ascent and 4,700’ (1433m) of cumulative descent. The Portals are the trailhead to the Mt. Whitney summit, the highest point in the contiguous United States. Competitors travel through places or landmarks with names like Mushroom Rock, Furnace Creek, Salt Creek, Devil’s Cornfield, Devil’s Golf Course, Stovepipe Wells, Keeler and Lone Pine. For 2D and 3D tour of the race course, click the top left image below, then scroll through the course overview slideshow with the arrows. For further insights into the route, click the buttons here:
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Mile-by-mile race route, including Time Station locations and all landmarks |
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Written Course Description |
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Course Map, as below (click for a Pdf file of the map) |
Stay in plank position, raise right arm (15 seconds)
Stay in plank position, raise left arm (15 seconds)
Stay in plank position, raise right leg (15 seconds)
Stay in plank position, raise left leg (15 seconds)
Stay in plank position, raise right arm, right leg (15 seconds)
Stay in plank position, raise left arm, left leg (15 seconds)
Full Body Plank (1 Minute)
Beware of Cheating! Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique (eg. look at yourself when we’re in the exercise studio).
In class: Melissa, Sharon, Margaret, Nicole, Josie, Jackie, Suha, AlQiyamah, not Lisa again!!
WOD – 121608 (Patsy Returns)
December 16, 2008
Good Morning Team!! Great workout this morning. It was upper body as planned and many of you were recovering from the Duhart special you received yesterday. As you know, Clarence is not only a Sarge, but also a resource of information as well. If you need additional fitness advice, membership related concerns or just want to curse him out for putting you in pain, he can be reached at cduhart@sarge.com.
Welcome back Patsy!! Great to have you back with the old team and we’ll whip you into shape before you head back to North Carolina. Stick with it, because it’s going to be a bumpy ride, lol.
Announcements:
1. I will be sending an email out to confirm who have already picked names for the gift exchange. Don’t want to have an awkward moment for anyone on Friday. Your response is needed as soon as possible. Gift exchange on Friday, December 19th.
2. Food Logs: Track everything. Don’t cheat becasue this will help you out in the long run.
3. For Christmas, invite a friend/family to try the trial for a month. If they sign-up, you will get a free month tacked onto your membership. Great stocking stuffer! For more information, please contact me.
4. There were two peanuts walking in the dark, one was a salted, lol. Happy Tuesday Team!!
WARMUP
Jog, Jumping Jacks, Pushups, Squats, Jumping Jacks
WORKOUT
CIRCUIT #1
Side Plank (1 Minute)
25 Side Planks w/ Hip Raise (Right side)
25 Side Planks w/ Hip Raise (Left side)
CIRCUIT #2
Jog (In-place, 1 Minute)
Mountain Climbers (20 – 4 count)
20 Shoulder Presses
Mountain Climbers (19 – 4 count)
19 Shoulder Presses (Right leg in the air)
Mountain Climbers (18 – 4 count)
18 Shoulder Presses (Left leg in the air)
Jumping Jacks (1 Minute)
CIRCUIT #3
50 Squat Jumps
25 Bicep Curls
40 Squat Jumps
25 Bicep Curls
30 Squat Jumps
CIRCUIT #4
Lateral Pushups (Left – Approximately 8 Widegrip Pushups)
25 Standing One-Arm Tricep Extensions
20 Standing One-Arm Tricep Extensions
15 Standing One-Arm Tricep Extensions
Lateral Pushups (Right – Approximately 8 Widegrip Pushups)
Plank Test (Indoors)
Full Body Plank (1 Minute)
Stay in plank position, raise right arm (15 seconds)
Stay in plank position, raise left arm (15 seconds)
Stay in plank position, raise right leg (15 seconds)
Stay in plank position, raise left leg (15 seconds)
Stay in plank position, raise right arm, right leg (15 seconds)
Stay in plank position, raise left arm, left leg (15 seconds)
Full Body Plank (1 Minute)
Beware of Cheating! Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique (eg. look at yourself when we’re in the exercise studio).
In class: Aleena, Melissa, Priya, Patsy, Tina, Liz, Sharon, Margaret, Nicole, Josie, Jackie, Suha, Tamira, not Lisa again!!
WOD – 121208 (Jolly Fat Man Run, Potapsco Run, Food Diary)
December 13, 2008
Indoors once again, but who cares. A couple things before you start your weekend, we’re almost done picking names for the gift exchange on Friday, December 19th. Those who have not picked a name can do so early next week. We will be starting the food diary on Monday. Track everything that you eat and we’ll have a sit down to discuss recommendations, etc. We could potentially sit down on Friday morning, go over the logs as a group and then have the gift exchange. Thoughts? The Jolly Fat Man (JFM) Run for The Sergeant’s Program is taking place tomorrow at 8:00am (See information below. Suha’s run in Potapsco Park is also taking place tomorrow morning at 9:00am for those who could not take place in the JFM run. Have a great weekend and I will see you on Tuesday. I have a meeting on Monday that requires me to be in the office very early. Great workout this morning by the way!!
The “JOLLY FAT MAN’S RUN” is the most fun and unique charity event you’ll go to all year!
For 12 years, The Sergeant’s Program has dragged its recruits, friends, and one Jolly Fat Man out of bed for a FUN run/walk down the Capital Crescent Trail benefiting the Marine Corps’ “Toys for Tots.”
We are expecting a crowd of over 700. Get your family, friends and neighbors together for a great time and a great cause! You’ll get a cool Under Armour shirt and hot breakfast too! Remember, this is the last running event of the season. It’s laid back–no clocks and no specific distance. Just fun. Wanna run 3 miles. It’s Cool by us. Wanna run 14 miles to Georgetown and back…Go For It!
WARMUP
Jog, Jumping Jacks, situps, and squats, plank position oblique crunches (alternate bringing your knees to your elbow while in pushup position)
WORKOUT
CIRCUIT #1
25 Stationary Lateral Lunges (Right leg forward, then Left leg forward)
25 Air Squats
25 Overhead Squats (No joke on the quads – SEE VIDEO)
Jog in Place (holding weights – 1 Minute)
REPEAT X 3
25 Single Leg Squats (REPEAT x 3 – I totally forget when we did these)
CIRCUIT #2
25 Bicep Curls (On last set, hold bar in reverse to work the forearms)
Barbell Abdominal Roll (We used a barbell with round weights and went into the plank position on it, Once down, we plank walked to the other side of the studio….and back)
REPEAT X 3
CIRCUIT #3
Standing Abdominal Twists (1 Minute)
Core Exercise (Dumbell over head, keep it above head and bend forward and back – SEE SIMILAR VIDEO, but we didn’t crunch, just WALKED in the PLANK position forward)
REPEAT X 3
CIRCUIT #4
30 Speed Squats
30 Abdominal Crunches
20 Speed Squats
20 Abdominal Crunches
10 Speed Squats
10 Abdominal Crunches
WOD – 121108 (Down to the Core)
December 11, 2008
Great workout this morning. The weather was not the best, but we did what we had to do indoors. We also picked names for our Gift Exchange and those who have not done so already will be able to over the next few days. We will do the actual exchange on Friday, December 19th during the second half of class. The gifts should be fitness related and be creative. Down to what we did this morning, check it out and send comments wherever you see fit.
WARMUP
Light jog and Jumping Jacks
WORKOUT
25 “Y” Shoulder Press
26 T-Pushups (We kept it even – SEE VIDEO)
25 “Ab Crunch Madness”
1) Lie on your right butt cheek, crunch your legs towards your chest (Working the left obliques)
2) Switch over to both cheeks on the floor and repeat the crunch again (Working the total abdominal package)
3) Lie on your left butt cheek and crunh once again (Working the right obliques)
4) That was now considered ONE REPITITION
Perform Jumping Jacks (1 Minute)
REPEAT CIRCUIT X 2
25 Lawn Mowers w/ Shoulder Press
50 Ankle Touches
Perform High Knees (1 Minute)
REPEAT CIRCUIT X 2
25 Bodyweight tricep dips (Body in crab position)
26 Abdominal Butt Drops
Perform Mountain Climbers (1 Minute)
REPEAT CIRCUIT X 2
SUICIDE DRILLS
#1 – Jumping Jack Suicides
1) Run to first pole, perform 10 jumping jacks
2) Run back to start, perform 10 jumping jacks
3) Run to second pole, perform 10 jumping jacks
4) Run back to start, perform 10 jumping jacks
5) Run to wall, perform 10 jumping jacks
6) Run back to start, perfom 10 jumping jacks
#2 – High Knee Suicides
Same concept, just exchange the exercise
#3 – Pushup Suicides
Same concept, just exchange the exercise (perform 5 pushups)
COOL DOWN
WOD – 120808
December 8, 2008
It was 23 Degrees this morning!! That’s bone tingling weather, so we stayed inside and opened the door. It was great air circulation and we had a great workout. LaTisha instructed a portion of the class and ripped our legs apart. We finished with some cardio and additional leg work as well. Tomorrow I will bring a list of the names of those that would like to participate in the gift exchange. We will vote on a date to have it on this week. Great effort today Team!!
WARMUP
Jog
Jumping Jacks
Situps
Mountain Climbers
Side Shuffles
COREWORK
25 In & Outs
25 Flutter Kicks
25 Steam Engines
25 Around the World Crunches
(1) Crunch forward, crunch right, crunch left (that’s one repetition)
WORKOUT (Pt. I - Instructed by LaTisha)
25 Stationary Lunges (Right)
25 (RIGHT – Lateral, 45 Degree, Forward Lunges)
25 Sumo Squats (Weights in hand)
25 Calf Raises
REPEAT SET for 20, 15 and 10 reps
SUICIDE DRILLS
1) High knee Suicide Drills
a) 25 In & Out Crunches
b) 25 Scissor Kicks
2) Butt Kick Suicide Drills
a) 25 In & Out Crunches
b) Bicycle Crunches
3) Sprint Suicide Drills
a) 25 In & Out Crunches
b) Planks
Plank Kickouts
1) In the plank position, kick leg out 90 degrees
2) Repeat x 10 Each Leg
REPEAT X 3
25 Slow Squats (Weights in hand)
25 Speed Squats
REPEAT X 3
Bear Crawl across floor
“Act as if it we impossible to fail” Dorothea Brande
In class: Nicole, LaTisha, Jackie, AlQiyamah, Mia, Priya, Sharon, Carolyn, Lynda, Sgt. Shawn
WOD – 120408 (What the #$%@ Sgt. Shawn?)
December 5, 2008
“I work out everyday and have not lost any weight, what’s going on Sgt. Shawn?” We had a nice talk this morning about the effort we put forth in class and why it’s important to understand your diet. You burn approximately 300-700 calories every day that you attend bootcamp. It’s not easy, and it just doesn’t make sense to throw your money down the drain by erratic eating and senseless eating habits. Fiber is critical, routine bowel movements is critical and keeping your body clean will make you more energized and reduce body pains that lead to misdiagnosis. An apple a day does keep the doctor away!! Eat fruits daily as your source of carbs and tons of water.
1. Keep a dietary journal. Write every meal, snack and drink that you put in your mouth. Bring it to me after one week and we’ll talk about improving your diet. Stop lying to yourself and saying; “I eat healthy” when you know you don’t.
2. Take a daily colon cleanse. Get rid of the excess stuff in your gut. You see the men with the round, hard stomachs who can’t see their “stuff”. They have built-up food that just needs “OUT”. Metamucil, NOPALINA and Psyllium Husk..search and you will find. Have a little bit daily! Don’t try to make up for the past by eating more than prescribed. You’ll poop your bones out!! The last thing you need is to do a situp and $&%@ on yourself in class. That’s nasty Team!!!
Previous posts of relavance:
Fecal Incontinence? Are you a victim?
Stomach Bloating or Abdominal Distention
Why you need FIBER in your diet DAILY?
WARMUP
400m Run
Agility Drills “4 CORNERS” (SEE IMAGE ABOVE)
(1) Sprint from Corner #1
(2) Side Shuffle to Corner #2
(3) Backpedal to Corner #3
(4) Side Shuffle to Corner #4
REPEAT X 5
“Rolling Pushups”
(1) Perform 1 Pushup
(2) Do a full body roll to the right, perform 2 Pushups
(3) Do a full body roll to the left, perform 3 Pushups
REPEAT X 10
WORKOUT
Bicep Curls
(1) Left arm flexed midway (w/ weight in hand)
(2) Perform 25 Bicep Curls w/ the RIGHT ARM
(3) Switch sides
25 Thrusters
100 Situps
50 Oblique Pushups Crunches
100 Situps
50 Ankle Touches
Jog In-Place (Weight in hand)
25 Chest Press (Legs 6″ off ground)
25 Butt Raises
REPEAT X 2
“T-HOLD”
(1) Lay on back, weights in hand, arms straight, legs straight
(2) Raise legs 6″ off ground, raise arms 6″ off ground
(3) HOOOOOOOOOOOOOOOOOOOOOLD!!! (1 Minute)
“Jabathon”
20 Jabs (Upward)
20 Jabs (Forward)
20 Jabs (Downward)
50 Froggy Pushups
REPEAT X 2
30 Jumping Jacks
COOL DOWN
WOD (The Inchworm)
December 2, 2008
Hot and Cold!! One second I felt my thumbs, the other, it’s like I had no hands. It was a little brutal this morning, so we tried to keep moving to keep the blood flowing. One exercise that I really like is called the Inchworm: It’s an intense ab exercise you can do without any equipment. You assume a position where your feet are on the floor (shoulder width) while your hands are flat on the ground in front of you (also shoulder width). At the starting position your butt should be high in the air; imagine you’re making an inverted “V” with your body. Walk your hands out as far as possible, then walk your hands back to the starting position. Preferably, at the end position, your abs should be two to three inches off the ground and you’ll look like a flying superman. You won’t feel like superman, though. This really could hurt and when it’s almost done, you perform a pushup!! Just think of the above pictured worm!!!
WARMUP
200m Run
Jumping Jacks
Hill Run
High Knees
Dynamic Shoulder Stretches
200m Run
WORKOUT
100 Mason Twists (No Weights – SEE VIDEO BELOW)
Rolling Pushups
(1) Perform 1 Pushup
(2) Roll to the right, back into the pushup position and then perform 2 pushups
(3) Roll back to start and perform 3 pushups
(4) Continue up to 10
Plank Deltoid Raises
100 Mason Twists (No Weights)
10 Plank Deltoid Raises (With Weights)
(1) In the plank position, body tight and grab the weight
(2) Perform a lateral deltoid raise (One side at a time, then switch)
Inchworm Pushups
(1) Stand Straight up, hands by your feet and walk your hands on the floor
(2) Once the body is fully extended, perform a pushup
(3) Keep legs straight and walk your hands back to your feet
REPEAT X 15
Plank to Pushup (1 Minute)
200m “HAUL @SS” Sprint (Jog back)
100m Sprint (Jog back)
Bicep Curl to Tricep Kickback (90 Seconds)
Sitting Shoulder Presses
(1) In the sitting position, weight in right hand, left hand on knee
(2) Perform a shoulder press, keeping the back straight, core tight
Sets of 20, 15 and 10 (on each side)
Scissor Kicks (90 Seconds)
6″ Leg Raise Hold
6′ Leg Raise Hold (w/ weights/ 10 second increments/ REPEAT X 4)
WOD – 120108 (The Holiday Comeback)
December 1, 2008
(Please don’t stare at the above picture, lol) I hope you all enjoyed your couple days off, because the first part is over (Thanksgiving). It’s always hard to take an extended break, get into a few food induced comas during the weekend and stay fit at the same time. Well, you have a couple weeks before the next set of holidays and it’s going to be rough. Stay focused, eat well, take your vitamins and be consistent. This morning was a mix of everything to jump start the body back into the right frame of mind. Happy Monday Team!!
WARMUP
Jumping Jacks
Mountain Climbers
Wide Based Pushups (Similar to pike pushups, but feet are spread apart)
Various Dynamic Stretches
WORKOUT
200m Run
30 Curb Squats (R)
30 Curb Squats (L)
200m (UpHill Run)
Mountain Climbers
Wall Squats (One leg in the air, 30 Second hold on both sides)
Partner-Assisted One leg Squats (20 L & R)
(1) Teams of 2, grab each others’ hands
(2) Goal: Perfom a one leg squat together
(3) At the same time, each person kicks the right leg out and squat at the same time (repeat on the opp. side)
REPEAT X 2
200m Run
Walking Lunges (Starbucks)
WAKE UP AND SMELL THE STARBUCKS
4 Pullups
4 Squats
4 Pushups
REPEAT X 4
200m Run
As we’re running, we performed side shuffles, butt kicks, and sumo squats for the length of a block.
15 Knee Tucks (Took a deep breath - SEE VIDEO BELOW)
10 Knee Tucks (Took a deep breath)
5 Knee Tucks (Took a deep breath)
200m Run (Back to Bally’s)
“This movement is a tremendous lower body power developer. Explode into the air, bringing the knees towards the chest. This movement will develop powerful hip flexors. Minimize ground contact, while maximizing hang time. REMEMER: SOFT LANDING ALL THE TIME!!!!!!!”
