Friday 6/28/13

Friday Funny

Before the Friday Funny, I thought that I’d go on a rant first.  So, hold onto your seats.

Why do we do this?  Why do we torture ourselves?  This sucks!  It’s hard!  I get sore and walk funny for a couple of days!  I’ve heard all of that.  Yes, it sucks occasionally.  Yes, it’s hard.  And yes, you will get sore and walk funny.  More than you usually do anyway.  😉  But, we do it because in the long run, it’s (sudden breath in in shock and horror) good for us!!!  No way!  Lies, you say!  Yes, this is actually good for you.  It makes you more flexible, preventing injury.  It makes you stronger and more functional in life.  It makes you healthier and live longer.  It makes you better at your sport.  It makes you look better naked.  It makes you more awesome!  It’s good for you, trust me.  Find a way to make it part of your life.  No matter what.  Find the money, even if it means a few less double mocha lattes with whip (like you need those anyway) or one less Friday night out on the town.  Find the time, it’s only an hour a day, three days a week (minimum).  If you can’t find three hours a week out of the 168 hours a week, it might be time for some changes in life in general.  Find the motivation.  Why you want to be healthier.  To feel better?  To be a healthy example to you children, your family?  To live long enough to see your kids graduate high school, or college.  To meet your grand children and be able to move functionally at the age of 85 to play with them?  Just do it.  Imagine how much better you’ll feel.  How much better your clothes will fit.  How much doing a difficult workout can affect you outside of the gym.  The confidence to be able to do the things you never thought you could.  To conquer your fears and overcome them.  To live more freely.  Go.  Play.  Work hard.

And now on to your Friday Funny.

Rock solid.

Rock solid.

 

Dots!

Warm up thoroughly, then:

AMRAP (as many rounds as possible) in 10 minutes:

10 push ups
20 Russian Twists (ten per side, use a weight if you’re feeling saucy)
30 Mountain Climbers (15 per side)

Post rounds to comments.

 

Daily Dose

Mobility for 30 minutes, then

Same as above.

Post rounds to comments.

Friday 6/21/13

AFK

Hey everyone!  I’m sure that you’ve noticed that I’ve been a bit AFK (Away From Keyboard, for you non nerds out there) this week.  It’s been kind of a busy/hectic week and I apologize for not posting the daily doses this week.  Next week everything will be back on track and moving forward as usual.

I’m going to be out of town for a wedding this weekend so no classes today.  I may or may not have cell service, so if you need me for anything, feel free to email me (chris@getfitcampsanjose.com) and I’ll get back to you if I can.

I hope that everyone is having a great week, and will have an even better weekend!  To help you stay positive, think about this!

Positivity is infectious!

Positivity is infectious!

 

Dots and Daily Dose

Run 800m(1/2 mile)

Then 5 RFT (rounds for time):
10 push ups
20 sit ups
30 squats

Then run another 800m.

Post times to comments.

Friday 6/14/13

Friday Funny

Have a good weekend everyone!  Remember, REST!  Also, get outside and enjoy this weather with your families.  Make the time to go and play.  Playing is good!

 

Well, that seems easy enough...

Well, that seems easy enough…

 

Dots!

8 Rounds of:
Sprint 100m
10 Burpees
rest exactly 45 seconds.

Post times to comments.

Daily Dose

5×3 Floor Presses with barbell then:

AMRAP 8 minutes:

7 DB burpees
7 DB Cleans
7 DB Push Presses

Post loads and rounds to comments.

Friday 5/31/13

Friday Funny

Enjoy your weekend!!!

Seriously, it's annoying.

Seriously, it’s annoying.

 

Dots!

Warm up and then Run 1 mile for time.  Rest 5 minutes, then:

7 Rounds for time of:
30 lunges (15 each leg)
20 sit ups
10 dips (Watch this video(it’s the best of the ones I found))

Post times to comments.

Daily Dose

3 RM Weighted Dip then:

tabata:

dips
sit ups/roll outs
presses
jump squats

Post reps to comments.

Friday 5/24/13

So true…

I thought this was funny…

Dots, I’ve totally been spacing on posting workouts for you on Fridays.  That’s my bad and I’ll continue posting them on here.  Sorry about that!

Gross looking stuff in there.

Gross looking stuff in there.

 

Dots

8 rounds of:
Sprint as hard as you can 100 meters.  Rest 90 seconds between each round.

Rest for 5 minutes then:

5 rounds:
9 push ups
15 sit ups
21 squats

Daily Dose

Work up to a heavy 3 RM Push Jerk, then:

Amrap 8 minutes:
7 burpees
21 double unders

Post weights and rounds to comments.

Friday 4/5/13

It’s Friday!

It’s finally Friday and I’m feeling lazy, so I’ll leave you with a Happy Friday, and a picture I took while lifting.

She's lot of fun!

She’s lot of fun!

 

Dots!

For Time:

50 burpees or up downs if you can’t do the push up
50 (4 count) Flutter Kicks (Count goes, 1,2,3,1 1,2,3,2 1,2,3,3 1,2,3,4 1,2,3,5 1,2,3,6, and so on)
50 push ups (if you can’t do them on your toes, do them on your knees, can’t do them on your knees, do them against a wall)
150 sit ups

Post times to comments.

 

Daily Dose

5 RFT:

Run 1 Lap
10 SDHP
10 Leg Lifts
10 Burpee Box Jump

Post times to comments.

Friday 3/22/13

My apologies!

I’m terribly sorry everyone for not posting yesterday.  It’s been a busy week and I just didn’t make the time to get it up there.  Yes, you read that right.  I didn’t make the time.  I could have made the time, but I didn’t.  No excuses, right?!

Anyway, moving on.  A few quick things to cover.  Classes start at the posted time, try to show up early if you can.  There is a 5 minute grace period but either way, show up on time.  That will give you time to do your own warm ups on something that is tight.  It’ll give you time to ask me, or anyone else for that matter, questions about where to get some good paleo recipes, or ask about mobility, or just shoot the shit and get to know each other.  This is a community and I want people to get to know each other, it makes suffering together so much better.  😉  The next thing I’d like to talk about is along the community lines.  While we are all striving for the fastest times and heavier weights, we are not all created equal.  The workout is NOT over until the last person is done.  I will repeat that, the workout is NOT over until the LAST person is done.  I understand you just finished and you’ll need a minute to catch your breath and recover.  But, there are still people working out.  Part of generating a good community is supporting others in the gym.  Once you’ve caught your breath, stand up and cheer on your friends.  Support them until that last person is done.  I’ve been last in a workout before and I have to say, having the support of the rest of the class standing there pushing me to finish, is a great feeling.  Everyone cheering you on, supporting your hard work, that’s what makes a community solid.  That’s what we’re building here.

Dots!

Dots, I’m happy to provide you with a weekend body-weight workout for those of you that can’t make it to the Sunday workout sessions.  Every Friday, I’ll be posting one here under the bolded headline like the one starting this section.  I’ll try to be as clear as possible as far as the acronyms go, I’ll define them all as I post them, so there is as little confusion as possible.  If you are confused, please feel free to email me with your questions at chris@getfitcampsanjose.com and I’ll do my best to answer them.  Remember, all of these workouts are “for time”, so do them as quickly as possible(post your times to the comments section to help with a little friendly competition.  Be honest!  There is no honor in cheating(not that I think you would).).  If you have questions on how to do any of the movements, feel free to email me on that as well.  So without further ado, here it is:

50-40-30-20-10
lunges
situps

It goes like this, do 50 lunges, then 50 situps, then 40 lunges, then 40 situps, then 30 lunges, then 30 situps… see the pattern?  Post times to comments.

 

Daily Dose

5 RFT:
200m Sprint
10 DB Snatch L
10 DB Snatch R

Post times to comments.