Friday's WOD:
10 minutes of Jump Rope (40 seconds, 20 seconds off)
10 minutes of Hindu Squats
5 minutes of Hindu Pushups
3 minutes of Body Rows
3 minutes of deck squats with a 36# KB
3 minutes of situps
3 minute plank
Saturday's Workouts
Clark's Workout-
Workout A:
Decline Pushups on KB handles
Push Presses with two 36 # KBs
3 Rounds for 21 reps, 15 reps, and 9 reps
Between each round a 50 meter farmers walk with two 53# KBs
Workout B:
12 Burpees
24 Pushups
36 Hindu Squats
400 meter run
4 Rounds
Michelle's Workout:
Tabata Hell -
Hindu Squats (active hold at he bottom of the squat)
Pushups (active hold with arms at the top of the pushup)
Ball Slams (active hold with the ball over head)
Situps (active hold crunched half way up)
KB Swings with a 44# KB
4 minutes of each exercise work for 20 seconds and rest in an active hold position for 10 seconds.
Saturday, February 28, 2009
Mini Hindu Pushups
This is a fitness blog, we know. Indugle us for a moment while we step out of the madness of our training and show you what keeps us going. Many of you know that we have two daughters. They are both very active. Boo (our 3 year old) loves to "exercise" along with us. Take a look at her rock carry with mommy and her hindu pushups. We think you will know why we do what we do. We want to be healthy and active to keep up with our girlies
Thursday, February 26, 2009
Heart Healthy
Clark has been doing multiple physicals in response to the Fire Department Application process. He went to a doctor two days ago for an EKG and some other tests. When the nurse was got the readout of his heart rate she looked very concerned. So concerned that she even went to discus it with the doctor. Clark didn't know what to think, he could tell something wasn't right. A few minutes later the doctor came in with a stream of questions. He wanted to know what Clark's physical activity was like. After Clark explained what we do the doctor said, "Well you've got a resting heart rate in the 50s and 60s. I mean we are talking Lance Armstrong heart rate here."
Do you remember our first post where we told you about our past? In 6 years Clark has gone from cholesterol medicine and high blood pressure to having a heart rate that could compete with Lance Armstrong's! We must be doing something right!
Do you remember our first post where we told you about our past? In 6 years Clark has gone from cholesterol medicine and high blood pressure to having a heart rate that could compete with Lance Armstrong's! We must be doing something right!
Tire Drags and More
Clark was able to get in 3 smaller workouts throughout the day to make up one good workout for the day! :-)
This morning he was able to do Louder than 10 (a GymJones workout) that looks like this:
5 ball slams at 25#
10 pushups
15 Double Swings with two 36# KBs
11 Rounds
Then this afternoon he headed out and did
3 100 meter tire drags with 135# tire and two 36# KBs in a farmers walk.
Clark has discovered another great guy named RossEnamait. Clark decided to give one of his workouts a whirl. It is called Work Capacity 101. Here is what it looks like:
5 Pullups
10 ballslams
15 burpees
20 jumping jacks
the circuit begins every second minute for 20 minutes. Your goal is 10 times through in 20 minutes.
This morning he was able to do Louder than 10 (a GymJones workout) that looks like this:
5 ball slams at 25#
10 pushups
15 Double Swings with two 36# KBs
11 Rounds
Then this afternoon he headed out and did
3 100 meter tire drags with 135# tire and two 36# KBs in a farmers walk.
Clark has discovered another great guy named RossEnamait. Clark decided to give one of his workouts a whirl. It is called Work Capacity 101. Here is what it looks like:
5 Pullups
10 ballslams
15 burpees
20 jumping jacks
the circuit begins every second minute for 20 minutes. Your goal is 10 times through in 20 minutes.
BarHop
Today I altered a GymJones workout slightly.
The original workout is called BarHop. Here is the Nut's version of it. :-)
10 Decline Pushups on KB handles
15 Front Squats with 65# on Barbell
20 Body Rows
15 Push Press with 65# on Barbell
30 Bupees
40 Sumo Dead Lift High Pulls with 65# on Barbell (this was supposed to be 15, but Clark wrote it down wrong for me so I got an extra 25 in, FUN)
40 V-Ups
15 Back Squats with 65# on Barbell
50 Box Jumps
I did it with minimum rest (only long enough to transition between one station and the next).
The original workout is called BarHop. Here is the Nut's version of it. :-)
10 Decline Pushups on KB handles
15 Front Squats with 65# on Barbell
20 Body Rows
15 Push Press with 65# on Barbell
30 Bupees
40 Sumo Dead Lift High Pulls with 65# on Barbell (this was supposed to be 15, but Clark wrote it down wrong for me so I got an extra 25 in, FUN)
40 V-Ups
15 Back Squats with 65# on Barbell
50 Box Jumps
I did it with minimum rest (only long enough to transition between one station and the next).
Wednesday, February 25, 2009
Another Busy Week
Sorry I haven't posted our workouts from this week yet. It has been a busy one. It is going by in a blur of craziness.
Clark's Monday WOD:
Row 400 Meters
Pushups
Wallballs
Time how long it takes to row 400 meters and then do pushups and wallballs for the same amount of time for 3 rounds.
Throwing KBs from Noah's Ark (a clark original)
50 Meter Bear Crawl with two 44# KBs
50 Meter Lizard Crawl with two 25# KBs
50 Meter Duck Walk alternating oresses with two 25# KBs
50 Meter Kangaroo Jumps with two 25# KBs
50 Meter Frog Jump with two 25# KBs
At the end of each 50 meter crawl/walk/jump take one KB that was used and throw it. Sprint to the KB and throw it again until you reach the starting point. Sprint back to the other KB and repeat throwing it and sprinting back to the start.
Clark's exact words were "Two rounds of this was quite enough, thank you!!!!"
Michelle's Monday WOD:
I got home from work late and had to fit a powerful workout in quick. This may not sound like a lot, but I was wanting to target lower body and my legs were rubber by the end of this!
Tabata Front Squats with 2 25# KBs (Front squats for 20 seconds and holding the squat at the bottom for 10 seconds) for 8 rounds or 4 minutes
5 Pushups
5 Body Rows
as many as you can fit in for 4 minutes
Repeat Tabata Front Squats from the beginning of the workout.
Tuesday we were getting ready to workout when we heard our 3 year old screaming. She decided to put an Aquadot in her ear. We ended up spending 3 1/2 hours in the ER. We don't think they would have appreciated us bringing KBs into the hospital.
Wednesday WOD:
Clark and I decided to do a workout together today. We headed back to the Steve Maxwell Double Routine that we were doing weekly over teh summer. If you want to see more, go to the first few blogs and you can see pictures.
Here is the workout:
Maxwell Double Circuit
30 seconds of work followed by 30 seconds of rest. 5 rounds
Double KB snatches
Double KB Clean and Push Press
Double KB Thrusters
Double KB Front Squats
Double KB Renegade Rows
Clark fit in another workout earlier in the day while I was stuck in my portable with middle school students. Here is what he did:
Sequential Fatigue Challenge
Sequence 1: 10 burpees + 50 meter sprint + 10 plyo pushups + jog back to start
Swquence 2: 15 Diamond pushups + 50 meter sprint + 10 knee tuck plyo jumps + jog back to start
Each sequence 5 times with no rest.
Clark's Monday WOD:
Row 400 Meters
Pushups
Wallballs
Time how long it takes to row 400 meters and then do pushups and wallballs for the same amount of time for 3 rounds.
Throwing KBs from Noah's Ark (a clark original)
50 Meter Bear Crawl with two 44# KBs
50 Meter Lizard Crawl with two 25# KBs
50 Meter Duck Walk alternating oresses with two 25# KBs
50 Meter Kangaroo Jumps with two 25# KBs
50 Meter Frog Jump with two 25# KBs
At the end of each 50 meter crawl/walk/jump take one KB that was used and throw it. Sprint to the KB and throw it again until you reach the starting point. Sprint back to the other KB and repeat throwing it and sprinting back to the start.
Clark's exact words were "Two rounds of this was quite enough, thank you!!!!"
Michelle's Monday WOD:
I got home from work late and had to fit a powerful workout in quick. This may not sound like a lot, but I was wanting to target lower body and my legs were rubber by the end of this!
Tabata Front Squats with 2 25# KBs (Front squats for 20 seconds and holding the squat at the bottom for 10 seconds) for 8 rounds or 4 minutes
5 Pushups
5 Body Rows
as many as you can fit in for 4 minutes
Repeat Tabata Front Squats from the beginning of the workout.
Tuesday we were getting ready to workout when we heard our 3 year old screaming. She decided to put an Aquadot in her ear. We ended up spending 3 1/2 hours in the ER. We don't think they would have appreciated us bringing KBs into the hospital.
Wednesday WOD:
Clark and I decided to do a workout together today. We headed back to the Steve Maxwell Double Routine that we were doing weekly over teh summer. If you want to see more, go to the first few blogs and you can see pictures.
Here is the workout:
Maxwell Double Circuit
30 seconds of work followed by 30 seconds of rest. 5 rounds
Double KB snatches
Double KB Clean and Push Press
Double KB Thrusters
Double KB Front Squats
Double KB Renegade Rows
Clark fit in another workout earlier in the day while I was stuck in my portable with middle school students. Here is what he did:
Sequential Fatigue Challenge
Sequence 1: 10 burpees + 50 meter sprint + 10 plyo pushups + jog back to start
Swquence 2: 15 Diamond pushups + 50 meter sprint + 10 knee tuck plyo jumps + jog back to start
Each sequence 5 times with no rest.
Saturday, February 21, 2009
Birthday Fun
Today is my (Michelle that is) birthday. I am no longer JUST 30...I'm officially "into" my 30's. Most people would take their birthday off and have a day of rest. But if I did that our blog title wouldn't fit. This is Mason MADNESS, not the Average Mason. Clark is off at a class all day today and tomorrow. The girls are watching Saturday "morning" cartoons. It was the perfect time for me to fit in a good workout.
30 Double KB swings + 30 KTE
20 Double KB swings + 20 KTE
10 Double KB swings + 10 KTE
5 Double KB swings + 5 KTE
I did the swings with two 25# KBs. Then I moved into a second routine
35 Wall Balls
15 Body Rows
for 3 Rounds
I was planning to stop after that, but it was such a pretty day outside and I still had some juice left, so I ran a mile. Don't worry, I didn't leave the girls at home alone. I ran the mile in our yard.
I think I burned off enough to enjoy a piece of cake at dinner tonight without TOO much guilt, lol!
30 Double KB swings + 30 KTE
20 Double KB swings + 20 KTE
10 Double KB swings + 10 KTE
5 Double KB swings + 5 KTE
I did the swings with two 25# KBs. Then I moved into a second routine
35 Wall Balls
15 Body Rows
for 3 Rounds
I was planning to stop after that, but it was such a pretty day outside and I still had some juice left, so I ran a mile. Don't worry, I didn't leave the girls at home alone. I ran the mile in our yard.
I think I burned off enough to enjoy a piece of cake at dinner tonight without TOO much guilt, lol!
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