08-03-2018 Girl Power Week:
- Day 1 - Paragon - Level III+EC
Carbon & Dust:
- Chapter XIX
Jump Rope: 5 rounds 1 minute each, 20 second rest between rounds Pull-ups in one go: 23
Damn, this double up was actually quite heavy on the shoulders and arms. Half way through the chapter of Carbon & Dust, i asked myself; “why are you doing this?”
Free Bootcamp:
The instructor called in sick for Bootcamp, so she tasked me with taking the reins again.
Eventhough it’s the third time already that I got to do this, I still felt slightly nervous beforehand.
Advanced Class:
30 seconds each, for 3 sets:
-Squat-calf raises
-Squat hops
-Squat hold
-Rest
End with 20 side-to-side kicks
3 sets each:
-High Crunches x 15
-Cross Crunches x 15
-Elbow plank tucks x 10
-Leg raises x 10
-Tricep extension x 5
-Tricep dips x 10
Normal Class:
30 seconds each, for 3 sets
-Mountain climbers
-Elbow plank
-Side crunches
-rest
-Butt kicks
-Lunge step-ups
-Side leg raises
-Rest
Felt like it would be a nice change up to add some boxing drills to finish off, thus:
In between each punch set, 5 sets of:
- Half jacks x 3
- Squat
09-03-2018 Girl Power Week:
- Day 2 - Genesis -Level III+EC
Carbon & Dust:
- Chapter XX
Jump Rope: 3 rounds 2 minutes each, 20 second rest between rounds Chin-ups in one go: 28
--- 10-03-2018 Girl Power Week: - Day 3 - The Maid Of Tarth- Level III+EC
Carbon & Dust:
- Chapter XXI
Jump Rope: 5 rounds 1 minute each, 20 second rest between rounds Meditation: 5 minutes
CrossFit: Free Intro Class:
- 30 calories on the bike
- 40 air squats touching the ball
- 30 sit-ups
- 20 push-ups
- 10 pull-ups
House Record: 3:00
My Time: 5:22
- First time giving CrossFit a go. We saw an ad that there were free introductory classes available on Saturdays, so dove into that.
Short class, but was actually quite fun.
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11-03-2018
Girl Power Week:
- Day 4 - Grit & Grace - Level III+EC
Jump Rope: 3 rounds 2 minutes each, 20 second rest between rounds Handstands - 90 seconds Pull-ups in one go(close grip): 23
13-03-2018 Girl Power Week: - Day 6 - Onna Bugeisha - level II+EC Jump Rope: 2 minutes Pull-ups in one go:25
Bit of a time suck of a Girl Power session today.
And it had my favourite time suck: push-up+punches!
Still, I’ve really been enjoying the themed week so far!
Jump Rope: 3 minutes in one go Chin-ups in one go: 23
Damn, woke up with my forearms feeling really sore. Even just spreading my fingers makes it hurt. Monday’s CrossFit tire flips, no doubt the cause of that.
Girl Power Week done. Have to say, I thoroughly enjoyed it! Really challenging! But that’s exactly where the gainz happen!
Free Bootcamp:
- 4 laps running down a hill and back up again. - my lungs were burning.
2 sets, 20 seconds each exercise, 10 seconds rest in between each.
- Jumping jacks
- Squats
- Climbers
- Push-ups
- Jumps
- Bicycle crunches
Bootcamp Cha-Cha Slide Plank challenge
The bootcamp coach asked me to take the normal class.
- 30 seconds, pacer steps side tap x 10 each side - jump tuck
- 30 second rest
- 45 seconds, pacer steps side taps x 10 each side - jump tuck
- 20 second rest
- 1 minute, pacer steps side taps x 10 each side - jump tuck
Bear crawls: 3 forward, 3 back x 10
I dub this Bootcamp Boxer Blitz:
30 seconds each:
- Bounce
- Bounce + Jab
- Bounce
- Bounce + jab + Cross
- Rest
- Bob & Weave
- Bob & Weave + Jab + Cross
- Bob & Weave
- Bob & Weave + Hooks
- Rest
- Bounce
- Bounce + Jab + Cross
- Bob & Weave
- Bob & Weave + Uppercuts
done
Bootcamp Core workout
So, she and I had a little discussion afterwards, with regards to the future of the Free Bootcamp movement, and she asked if I could take charge of the classes on a more regular basis, since her days have filled up quite a bit, and she can’t always get to everything she’d like to, with regards to Bootcamp, and that an extra brain and set of hands would really help to elevate the movement to greater heights. Thus; it seems I’ve officially been asked to be the second fitness coach/instructor for Free Bootcamp going forward. Who’d have thunk it.
Great job, Mr. Instructor Except you don't want that responsibility... in that case you should have a less great job
Thanks twinkletoes !Well, I guess we'll see how things go. Still, had someone told me a year ago, that I'd be giving Free Bootcamp classes, I would've though they were crazy! and yet...here we are...
Power Pull Challenge: Day 1 - 20 Beam pull-ups - ouch, my grip gave out before my muscles did. Different story having to hang from a square wooden beam as opposed to a bar.
Jump Rope: 3 rounds 2 minute each, 20 second rest between rounds Handstands - 90 seconds Chin-ups in one go(parallel grip): 25
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17-03-2018 Carbon & Dust
- Chapter XXVI
Power Pull Challenge: - Day 2
Jump Rope: 5 rounds 1 minute each, 10 second rest between rounds Handstands - 90 seconds Pull-ups in one go: 24
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18-03-2018 Carbon & Dust:
- Chapter XXVII
Power Pull Challenge: - Day 3 - 21 beam pull-ups
Jump Rope: 3 rounds 2 minutes each, 20 second rest between rounds Handstands - 90 seconds Chin-ups in one go: 26
20-03-2018 Heavy Duty HIIT:
- Heavy bag work - 1 minute
- Push-ups - 45 seconds
- Heavy bag work - 1 minute
- Squats - 45 seconds
- Heavy bag work - 1 minute
- High crunches - 45 seconds
- 10 second rest
- Heavy bag work - 1 minute
- Plank - 45 seconds
- Heavy bag work - 1 minute
- Lunge step-ups - 45 seconds
- Heavy bag work - 1 minute
- Sit-up punches - 45 seconds
- 10 second rest
- Heavy bag work - 1 minute
- Push-ups - 45 seconds
- Heavy bag work - 1 minute
- Side to Side lunges - 45 seconds
- Heavy bag work - 1 minute
- Leg raises - 45 seconds
Power Pull Challenge
- Day 4 Jump Rope: 3 minutes in one go Pull-ups in one go(close grip):24
BTW, when you did Super Saiyan, did you do it in one workout, or split it into two or more 'sessions'?
..these last ten days are pretty time consuming. I need to break it into a morning and evening workout.
BTW, when you did Super Saiyan, did you do it in one workout, or split it into two or more 'sessions'?
..these last ten days are pretty time consuming. I need to break it into a morning and evening workout.
I ended up doing each of those as workouts on their own, since they were sucking up so much time, and put some of the usual stuff I would do on ice, just to get them done.
But I suppose splitting them up into 2 session is actually not a bad idea!
Jump Rope: 3 minutes in one go Chin-ups in one go(parallel grip): 25
Free Bootcamp:
So far it seems, like the arrangement is gonna be that, I’ll be taking charge of Thursday classes from now on, but we'll see how it goes.
Day 1:
30 seconds each, 1 minute rest between sets:
- High knees
- Climbers
- High knees
- Knee strikes
- High knees
- Push-ups
(on the last round) :
- burpees,
- squat hold x 45 seconds
30 seconds each:
- Cross crunches
- Sit-up punches
- Scissors
- Hollow hold
- Reverse crunches
- Dead bugs
- High crunches
- Hollow hold
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