Bring The Noise

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

-Jab + cross x 10
-Hooks x 10
-Upper cuts x 10

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.

----

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

12-03-2018
Girl Power Week:
- Day 5 - Tough Cookie - Level III+EC

Carbon & Dust:
- Chapter XXII

Jump Rope: 5 rounds 1 minute each, 10 second rest between rounds
Handstands - 90 seconds
Chin-ups in one go(parallel grip): 25

CrossFit Free Session(Part 2):
EMOM for 24 minutes
- Push-ups
- Atomic sit-ups (10kg bumper plate)
- Tire flips
- sit-ups
- Jump rope
- Assault bike

Free bootcamp:
Advanced Class:
- Partner ladder squats to 10
- Partner wheelbarrow Push-ups + squats 10 each

30 seconds each
- Squat hops x2 - lunge hops x2
- Squat hop - lunge hops
- Squat hip thrust - squat - lunge hops
- Jack Push-ups
- Plank jack to Push-ups
- Moving Push-ups

Normal:
repeat each set for 4 minutes:
- matrix tilt push-up x10
- Partner resistance band run
- switch

- partner wheelbarrow hold bottle taps x10
- partner resistance band run
- switch

- Hi-5 push-ups x10
- Frog jumps
- Lo-5 squats x10

- Partner back to back squat hold bottle passes x10
- Bear crawls

Bootcamp Cha-Cha slide plank challenge

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!

14-03-2018
Girl Power Week:
- Day 7 - Virago

Carbon & Dust:
- Chapter XXIII

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 done 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...

15-03-2018
Carbon & Dust:
- Chapter XXIV

Jump rope: 5 rounds 1 minute each, 10 second rest between rounds
Handstands - 90 seconds
Pull-ups in one go(close grip): 22

My body is feeling quite sore today....

16-03-2018
Carbon & Dust:
- Chapter XXV

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

-----

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

-----

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

19-03-2018
1 minute each:
- Punches
- Push-ups
- Plank

I completely over-slept, so could only fit that quick little blitz in. Have to say , it actually worked pretty well.


Free Bootcamp
45 seconds on 15 seconds off each exercise, 2 sets
- Jumping jacks
- climbers
- Burpees
- Push-ups
- Side plank x2
- Switch kick punches
- Jumping squats
- Jumping lunges

100m relay 6 person team
4 minutes each set:
- Level 3 drills
- Shuttle run
- Plank up-downs

- Basketball jumps - dribbles
- Shuttle run
- Star jump burpees

- Diamond Push-ups
- Shuttle run
- Lunge-squat-lunge

- Scissor squats
- Shuttle run
- Plank walk-outs

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

------

21-03-2018
Carbon & Dust:
- Chapter XXVIII

Power Pull Challenge:
- Day 5 - 22 beam pull-ups

Jump Rope: 5 rounds 1 minute each, 10 seconds between rounds

felt a little out of it today...

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!

22-03-2018
Dragon Knight - Level III

Power Pull Challenge:
- Day 6

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

Iron Bar