Legs and Tabata Thursdays!

Warmup – 400 jog

Stretch – 10 minutes

Round 1 – Stadium Steps – Alternate Run, Lunge, Squat (Left to Right or 4x)

400 wog

Round 2 – Core Tabatas! Hanging Leg Raises, Back Extensions, Band Leg Raises, Band Crunch

400 wog

Tuesday W.O.D.

This day was tough!

Warmup – 400m

Stretch

Round 1 “Century Club” – 10 x (50m, 10 Pushups, 10 Crunches, 10 Squats)

Cool down – 400m wog

Round 2 – 3 x (Assisted Pullups, Dips, Crunches)

Cool down – 400m wog

Stretch

Friday W.O.D.

Warmup – 800m

Stretech

Round 1 – 10 Shuttles (one-stop), 15 pushups

Cool Down – 400m

Round 2 – 3 sets of 20, Shoulder pushups, Tricep Pushups, Dips

Cool Down – 400m

Stretch

Special Wednesday W.O.D.

Warmup – 5 min Jump Rope

Stretch

Round 1 – Stadium Steps – Alternate Lunges Up, Sprint Up, 20 pushups at beginning, midpoint, and end.

5 min Jump Rope

Round 2 – Core Workout

10 min Jump Rope

Stretch

SPECIAL BIRTHDAY W.O.D. (HAPPY BDAY, LOU!)

Warmup – 800m

Stretch

Round 1 – Stairs Up, 20 dips, Stairs Down, 20 mountain climbers

400 Wog

Round 2 – Tabatas – Pushups, Crunches, Squats, Dips

400 Wog

Stretch

Thursday, 5/1 W.O.D.

Warmup – Stadium Steps

Stretch

Round 1 – 4 sets of Shuttle Runs (Numbers, Dots, Triangles), 15 pushups, 10 starjumpers, 10 burpees (OUCH!)

400 Wog

Round 2 – Core: Side Bridges, Regular Bridges, Knee-to-Elbows, Leg Raises, Crunches

400 Wog

Stretch

Today’s W.O.D.

Warmup – 800m

Stretch – 10 minutes

Workout, Round 1 – Stadium steps, 20 pushups, 20 squats, 10 pushups, 10 squats (alternating)

Jog 400m

Workout, Round 2 (Tabatas) – Pushups, Lunges, Crunches, Burpees

Cool down 400m

Stretch

Thursday W.O.D.

Warmup – 800m jog

Stretch

Workout, Round 1 – 4 x (60m lunges, 15-20 diamond/tricep pushups, 60m jumps, 20 dips)

Cool down Run – 400m

Workout, Round 2 – Relay x 4 (1-stop Shuttle Runs with Side Bridge Left, Side Bridge Right, Side Bridge Center)

Cool down Wog – 400m

Stretch

Tuesday’s W.O.D.

Warmup

800m easy jog

10 minute stretch

Workout – Round 1 (for time)

200m

25 shoulder pushups

25 dips

200m

20 shoulder pushups

20 dips

200m

15 shoulder pushups

15 dips

200m

10 shoulder pushups

10 dips

Break – 800m easy jog

Workout – Round 2

Tabatas for 6 sets: Pushups, Bridges, Squats, Crunches

Cool down

400m wog

Stretch

A Change has Come/Thursday W.O.D.

As a good friend and I have confirmed to ourselves, we have hit a serious plateau in terms of working out. A few startling moments hit home:

1) At last night’s Biggest Loser finale (one of our favorite shows), we realized that we weigh MORE than some of the contestants, who started off at absolutely terrible fitness/health conditions when the show started about 5 months ago. We weighed less than Bernie and Mark!

2) After year’s of saying, “we’re finally going to do this,” I’m finding that this statement is the best indicator that a plateau is soon to come (the expectations are too much maybe?)

3) Keeping each other accountable works both ways: When we’re on, we’re both ON. And we’re off, we’re REALLY off!

4) There doesn’t seem to be an in-between status for me. I have to be either all-out fit or all-out letting myself go. Not the best options to have when trying to reach your fitness goals.

Therefore, I have psyche myself up less, engage in less talking, and just set out what needs to be done. Tomorrow, I have the following workout set up for me and another friend here in Los Angeles to be conducted at the UCLA track at 7:30am sharp:

1) 1 mile warmup

2) 10 minute stretch

3) 20 minute relay – shuttle run alternated with pushups, crunches, burpees, and mountain climbers (I need to remember to keep track of how many rounds I do).

4) 1/2 mile cool down

5) 10 minutes – lunge and standing leap straightaways, jog the curves

6) 10 minute cool down stretch

The workout is supposed to be reminiscent of the FitClub I started off with in Santa Monica back in November 2007 that no longer happens. Time to step it up and take control of this setback myself.