Happy Monday, All!
Apparently, I had forgotten that Friday was a company holiday around here at CNH as I pushed off last week’s round-up to the last day. My apologies to all for that so here is a quick set of links that are provided each week by blog.ModernPaleo.com of some of the most popular posts coming down the pike.
http://blog.modernpaleo.com/2011/04/paleo-rodeo-057.html
(I tried to copy it over to here for your convenience but Outlook keeps shutting down when I tried to send. You’ll have to check it out the old fashioned way!)
And of course, this week’s workouts! Go hard, get strong! Enjoy the journey.
To the path.
Mike.
Monday Offsite WOD
Today's WOD:
Walking Lunge 400 m (back knee gently touches ground, torso vertical) If you cannot measure distance, estimate (you will be lunging for approx. 15 minutes)
for time
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Hip/Hamstring Stretch
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: You can have excuses or results, but not both. "Yvette Hernandez"
Weighted Option: Hold light weight in each hand or one in front...and prepare to be sore in next couple days!
Tuesday Offsite WOD
Today's WOD:
100 Pushups
Every time you stop to rest on the push-ups run 100 meters (approximate distance if necessary).
for time.
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Hip/Hamstring Stretch
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: "Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”~ Mike Adams
Weighted Option: none today
Wednesday Offsite WOD
Today's WOD:
10 Split Jumps (alternate with 5 on each leg)
20 Squat
8 Minute AMRAP (as many rounds as possible) followed by:
40 V (Jackknife)-Sit-ups
for total rounds and time
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Hip/Hamstring Stretch
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: In all affairs it's a healthy thing now and then to hang a question mark on the things you have long taken for granted. -Bertrand Russell, philosopher, mathematician, author, Nobel laureate (1872-1970)
Weighted Option: Squats: Hold light weight in each hand or one weight in front.
Thursday Offsite WOD
Today's WOD:
10 Handstand Push-ups Use full range of motion. Head should softly touch ground. Modify if necessary by using box (18"-24")to elevate feet. Stay in piked position (hips up). This movement on the box is not an elevated push-up. Keep torso as vertical as possible (piked) Increase reps on box to 20 for added challenge.
40 Double Unders (150 Single Jumps if you cannot do any double unders) Substitute 75 Jumping Jacks if you do not own a jump rope.
4 Rounds for Time.
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Pushups 5 reps
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won't. ~Henry Ward Beecher
Weighted Option: none today
Friday Offsite WOD
Today's WOD:
200 Squat (keep chest up, weight in heels, full range of motion. break 90, hips lower then knee!)
200 Sit-ups
For Time. Partition as needed.
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Pushups 5 reps
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote:
Weighted Option: Hold weighted object (dumbbells, kettlebells, etc. for squats and sit-ups) slightly reduce reps if necessary.
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