The Mason's are continuing to get ready for Metro Dash. We are mixing up the workouts and getting in a morning workout and an evening workout every day.
Monday, June 6 - Evening
Michelle worked on Interval Running. She ran a total of 2 miles by running 800 meters then breaking. After her interval running she did a core workout:
20 side bends each side with a 36# kettlebell in hand.
20 side twists each side holding a 36 # kettlebell by the horns at the belly button.
50 full body crunches
25 Supermans
Clark did a oldie... Maxwell Doubles. If you want to know more about it, check out an old blog post: MaxwellDoubles
Tuesday June 7 - Morning
Michelle did another oldie - Louder than 10
11 rounds
5 ball slams at 25#
10 pushups
15 kettlebell swings at 44#
Clark's morning routine will come son.
Tuesday, June 7 - Evening
Clark and Michelle did a strength workout together.
- 4 sets of Clean and Press - 5 reps each arm (Michelle at 36# and Clark at 53#)
- 4 sets of Snatches - 10 reps each arm (Michelle at 36# and Clark at 53#)
- 4 sets of Pistols (1 legged squats) - 5 each leg
- 4 sets of Pushups/Body Rows and Pushups -5 pullups/body rows and 15 pushups.
Wednesday, June 8 - Morning
Clark is at the fire department - his workout will come soon and he may not be able to get two workotus in today.
Michelle did the follwing
3 rounds of each exercise for 45 seconds each
- Crunches
- Front Planks
- Right Side Plank
- Left Side Plank
- Reach Throughs
- Situps
As many rounds as possible of the following in 15 minutes
- 5 Knees to Elbows
- 10 Pushups
- 15 Squats
Wednesday, June 8 - Evening
Here is what is planned for tonight
5 rounds
- 30 seconds of burpees
- 30 seconds of squats
- 30 seconds of jumping jacks
- 30 seconds of shadow boxing
5 rounds
- Full body crunches - 15 reps
- Russian Twists - 10 reps (each side)
- Back extensions - 12 reps
- V-Ups - 15 reps
- Bicycles - 25 reps
Wednesday, June 8, 2011
Monday, June 6, 2011
Training for Metro Dash
The Masons are officially registered for Orlando Metro Dash...now we have to get ready to race! We have decided to get in a morning workout and an evening workout every Monday through Friday for the next two week. Saturday will be a one workout day and Sunday will be rest day.
Monday's morning workout is done. Let us know if you give either one of these a try!
Michelle did a tabata heavy bag workout. That is 20 seconds of work followed by 10 seconds of rest for 8 rounds each exercise. 1 miute rest between tabata rounds.
1-2's on the left.
air squats
1-2's on the right
pushups
hook-upper cut on the left
jump rope
hook-upper cut on the right
bag kicks left leg
bag kicks right leg
This is a good 45 minute high energy workout. It is sure to get your heart going, muscles burning, and calories melting!
Clark did a tough one.
8 sets of 8 accelerating front squats at 135 pounds (if you want to know what an accelerating squat is, just ask). There was a 1 minute break between each set.
6 sets of 4 lunges (2 each leg) with a 95 pound sand bag on one shoulder and a 53 pound kettlebell in the opposite hand.
6 sets of sled drags at about 300 pounds (3 forward, 3 backward). We don't have a sled, so in all our madness we drag tires with kettlebells inside them to get the correct weight.
This is one is a lot harder than it looks.
Monday's morning workout is done. Let us know if you give either one of these a try!
Michelle did a tabata heavy bag workout. That is 20 seconds of work followed by 10 seconds of rest for 8 rounds each exercise. 1 miute rest between tabata rounds.
1-2's on the left.
air squats
1-2's on the right
pushups
hook-upper cut on the left
jump rope
hook-upper cut on the right
bag kicks left leg
bag kicks right leg
This is a good 45 minute high energy workout. It is sure to get your heart going, muscles burning, and calories melting!
Clark did a tough one.
8 sets of 8 accelerating front squats at 135 pounds (if you want to know what an accelerating squat is, just ask). There was a 1 minute break between each set.
6 sets of 4 lunges (2 each leg) with a 95 pound sand bag on one shoulder and a 53 pound kettlebell in the opposite hand.
6 sets of sled drags at about 300 pounds (3 forward, 3 backward). We don't have a sled, so in all our madness we drag tires with kettlebells inside them to get the correct weight.
This is one is a lot harder than it looks.
Wednesday, May 18, 2011
Take your pick
Today I am going to give you three different workouts. I forgot to post Clark's workout from yesterday. So we wills tart with that one. All three are from Gym Jones.
Workout 1:
Round 1 - 3 sets
Row for 20 seconds rest for 10 seconds 4 times
5 pushups + 5 pullups as many as possible in 2 minutes
2 minutes of rest
Round 2 - 4 sets
6 100 pound sandbag cleans to one shoulder - 3 each side
12 100 pound sandbag getups - 6 each side
Rest for 2 to 3 minutes
*** Sandbag get ups start with you on the ground on your back, sandbag is over your shoulder. Get yourself to a standing position, reverse the motion, switch sides, and do it again. We will post pics soon to help you understand. ***
Workout 2 (Clark's workout from today):
Warm-up: Row at an easy pace for 10 minutes
Workout: Row for 20 seconds rest for 10 4 times
Row for 2000 meters - equivalent of 8 minutes
Closing: 5 rounds - 20 sit-ups with feet anchored + 60 second plank hold
Workout 3 (Michelle's Workout from today):
This may look familar because it is the same workout Clark did Monday.
Warm-up: 10 minutes of lunges with varying weights and carries
Round 1: 10 tire flips + 10 step ups 5 times
Round 2: 1 rope pull at body weight + 25 GHD situps 5 times
Let us know if you try any of these or if you have any questions about the workouts! We would LOVE to hear from you!
Workout 1:
Round 1 - 3 sets
Row for 20 seconds rest for 10 seconds 4 times
5 pushups + 5 pullups as many as possible in 2 minutes
2 minutes of rest
Round 2 - 4 sets
6 100 pound sandbag cleans to one shoulder - 3 each side
12 100 pound sandbag getups - 6 each side
Rest for 2 to 3 minutes
*** Sandbag get ups start with you on the ground on your back, sandbag is over your shoulder. Get yourself to a standing position, reverse the motion, switch sides, and do it again. We will post pics soon to help you understand. ***
Workout 2 (Clark's workout from today):
Warm-up: Row at an easy pace for 10 minutes
Workout: Row for 20 seconds rest for 10 4 times
Row for 2000 meters - equivalent of 8 minutes
Closing: 5 rounds - 20 sit-ups with feet anchored + 60 second plank hold
Workout 3 (Michelle's Workout from today):
This may look familar because it is the same workout Clark did Monday.
Warm-up: 10 minutes of lunges with varying weights and carries
Round 1: 10 tire flips + 10 step ups 5 times
Round 2: 1 rope pull at body weight + 25 GHD situps 5 times
Let us know if you try any of these or if you have any questions about the workouts! We would LOVE to hear from you!
Tuesday, May 17, 2011
5/17
Today's workout is from http://trainforstrength.com and is one of the workouts we used to do back in Korea. It is a great workout that we forgot all about. Let us know if you give it a try!
Swings and Sprints:
10 swings each arm
30 second spring
10 pushups
10 mountain climbers
5 pull ups (substitute body rows if you can't do pull ups)
30 second sprint
Repeat the above round 5 times. However each time you repeat add 2 more reps to each of the exercies with 10 reps. So you will do 12, 14, 16, 18, and 20 reps.
Swings and Sprints:
10 swings each arm
30 second spring
10 pushups
10 mountain climbers
5 pull ups (substitute body rows if you can't do pull ups)
30 second sprint
Repeat the above round 5 times. However each time you repeat add 2 more reps to each of the exercies with 10 reps. So you will do 12, 14, 16, 18, and 20 reps.
Monday, May 16, 2011
Today's Workout - 5/16
Today both Clark and Michelle did workouts found on Gym Jones Website.
Clark's workout was -
Warm up:
10 minutes of kettlebell lunges with various weights and carries.
5 rounds of the following:
10 tire flips
10 kettlebell steps up
5 rounds of the following:
2 kettlebell rope pulls at body weight
25 GHD sit ups
Michelle has been battling a cold for the past week. This was her first workout back at it since last Tuesday. She decided to move at a slower pace, but still got in a great workout.
Clark's workout was -
Warm up:
10 minutes of kettlebell lunges with various weights and carries.
5 rounds of the following:
10 tire flips
10 kettlebell steps up
5 rounds of the following:
2 kettlebell rope pulls at body weight
25 GHD sit ups
Michelle has been battling a cold for the past week. This was her first workout back at it since last Tuesday. She decided to move at a slower pace, but still got in a great workout.
5 rounds of 10 Turkish Get-ups (5 each arm)
5 rounds of 12 Windmills (6 each arm)
2 minutes of clean and press
2 minutes of swings
2 minutes of snatches
2 minutes of free-f0r-all (keep the kettlebell moving doing various movements without putting the bell down for 2 mintues).
Monday, May 2, 2011
Iron Eagle Fitness
We are excited to announce that Mason's Madness is finally taking the jump we have been talking about for years! By the Fall of 2011 Iron Eagle Fitness will be up and running. We plan to do one on one personal training, in your home or at a public park. We will also be offering boot camps around the Apopka, Altamonte Springs, Longwood, and Lake Mary areas.
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