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!
Wednesday, May 18, 2011
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.
Saturday, May 15, 2010
Vacation Week
We haven't posted much this week because we have been on vacation. Well, vacation from our jobs but not vacation from working out. We are still in the process of going through the tacfit routines which is 2 days of work then two days of rest (which we have been filling with Sonnon's recovery work and some kettlebell training).
Besides our tacfit this week, here is a picture of what we have been up to....
Tact fit rest day 1: Clark did a modified version of the Gym Jones work out "Get in Line."
10 Kettlebell Rope Drags (72 pounds of kettlebells tied to the end of a rope. You begin at the end of the rope, drag them to you and then grab the end of the rope, sprint until it is stretched out and do it again) .
10 Wall Balls at 25 pounds
15 kettlebell highpulls at 53 pounds each hand
20 ball slams at 25 pounds
20 sumo deadlift high pulls at 88 pounds (two 44 pound bells)
20 burpees
Do all of the above for 5 rounds
Michelle has been recovering from an "injury" this week. She managed to pull a muscle in her foot and has had to do as much stuff OFF her feet for the week. She ended up doing a workout called Easy Ab Day:
3 Rounds of each of the following 30 second rounds. During the 30 seconds of rest you must do 5 push ups and get set for your next exercise.
30 seconds of GHD (glute hamstring developers...since we don't have a GHD machine, she did them off the back of our tractor tire that we use for flipping).
30 seconds of rest w/push ups
30 seconds of hanging knee tuck
30 seconds of rest w/ push ups
30 seconds of KTE (knees to elbows)
30 seconds of rest w/ push ups
30 seconds of static plank/push up hold on rings
30 seconds of rest w/ push ups
30 seconds of right side plank hold
30 seconds of rest with push ups
30 seconds of sit ups
30 seconds of rest with push ups
30 seconds of left side plank hold
30 seconds of rest with push ups
30 seconds of sit ups
30 seconds of rest with push ups
30 seconds of Russian Twists
30 seconds of rest with push ups
Tacfit rest day 2: Clark used the bar bell at 60 pounds to row for 30 minutes. Michelle did 45 pounds to row for the same time.
Besides our tacfit this week, here is a picture of what we have been up to....
Tact fit rest day 1: Clark did a modified version of the Gym Jones work out "Get in Line."
10 Kettlebell Rope Drags (72 pounds of kettlebells tied to the end of a rope. You begin at the end of the rope, drag them to you and then grab the end of the rope, sprint until it is stretched out and do it again) .
10 Wall Balls at 25 pounds
15 kettlebell highpulls at 53 pounds each hand
20 ball slams at 25 pounds
20 sumo deadlift high pulls at 88 pounds (two 44 pound bells)
20 burpees
Do all of the above for 5 rounds
Michelle has been recovering from an "injury" this week. She managed to pull a muscle in her foot and has had to do as much stuff OFF her feet for the week. She ended up doing a workout called Easy Ab Day:
3 Rounds of each of the following 30 second rounds. During the 30 seconds of rest you must do 5 push ups and get set for your next exercise.
30 seconds of GHD (glute hamstring developers...since we don't have a GHD machine, she did them off the back of our tractor tire that we use for flipping).
30 seconds of rest w/push ups
30 seconds of hanging knee tuck
30 seconds of rest w/ push ups
30 seconds of KTE (knees to elbows)
30 seconds of rest w/ push ups
30 seconds of static plank/push up hold on rings
30 seconds of rest w/ push ups
30 seconds of right side plank hold
30 seconds of rest with push ups
30 seconds of sit ups
30 seconds of rest with push ups
30 seconds of left side plank hold
30 seconds of rest with push ups
30 seconds of sit ups
30 seconds of rest with push ups
30 seconds of Russian Twists
30 seconds of rest with push ups
Tacfit rest day 2: Clark used the bar bell at 60 pounds to row for 30 minutes. Michelle did 45 pounds to row for the same time.
Tuesday, May 4, 2010
Tacfit Pictures
It's another day and another workout. We have managed to get on a different tacfit schedule which worked out great for the blog. Clark was on Mission 3, Level B (Grunt Level), cycle 2 out of 7 low intensity day. Michelle was on a tacfit recovery day working an alternate workout at medium intensity.
Michelle's WOD:
Warm up:
5 one legged deadlifts on the right leg with two 25# kettlebells
5 one legged deadlifts on the left leg with two 25# kettlebells
30 seconds of rest
4 rounds
Workout:
Sumo Deadlift High Pulls with 55 pounds
Glute Hamstring Developers
7 rounds with reps reducing by 3 reps each round for 21-18-15-12-9-6-3
Since Michelle wasn't working a timed workout, she was able to get some great shots of Clark during his tacfit routine today. Enjoy
Michelle's WOD:
Warm up:
5 one legged deadlifts on the right leg with two 25# kettlebells
5 one legged deadlifts on the left leg with two 25# kettlebells
30 seconds of rest
4 rounds
Workout:
Sumo Deadlift High Pulls with 55 pounds
Glute Hamstring Developers
7 rounds with reps reducing by 3 reps each round for 21-18-15-12-9-6-3
Since Michelle wasn't working a timed workout, she was able to get some great shots of Clark during his tacfit routine today. Enjoy
Monday, May 3, 2010
Back to the Basics
It was another gymnastics day for our daughter which means another parking lot workout for us. It was also a tacfit recovery day. It was supposed to be a "no intensity" day...but that wouldn't go along with the madness that we bring, would it??? We loaded the kettlebells in the car and tackled Maxwell's Double routine during the last hour of gym. It has been a few months since we hit this one and we could tell! It was a tail kicker today.
We learned a lesson today that you may all want to keep in mind as the summer is upon us. Working out in the parkinglot meant working out on asphalt. We didn't work out until 7:00 pm which mean that it had all day to absorb the wonderful Florida sunshine. The heat that it sent back up to us made us feel like we were working out in a sauna. We both went through TWO 24 ounce bottles of water during the workout because of the heat...and that barely kept us hydrated! I think we may have to move our workouts to the park for the summer so we can work out in the grass under a tree. LOL!
For those of you who don't remember the Maxwell Double Routine it is 5 rounds of the following:
30 Seconds of Double Squats
30 Seconds of rest
30 Seconds of Clean and Push Press
30 seconds of rest
30 seconds of Thrusters
30 seconds of rest
30 seconds of Front Squats
30 seconds of rest
30 seconds of Renegade Rows
1 minute rest
Be careful working out in this heat...it will catch up with you before you know it!
We learned a lesson today that you may all want to keep in mind as the summer is upon us. Working out in the parkinglot meant working out on asphalt. We didn't work out until 7:00 pm which mean that it had all day to absorb the wonderful Florida sunshine. The heat that it sent back up to us made us feel like we were working out in a sauna. We both went through TWO 24 ounce bottles of water during the workout because of the heat...and that barely kept us hydrated! I think we may have to move our workouts to the park for the summer so we can work out in the grass under a tree. LOL!
For those of you who don't remember the Maxwell Double Routine it is 5 rounds of the following:
30 Seconds of Double Squats
30 Seconds of rest
30 Seconds of Clean and Push Press
30 seconds of rest
30 seconds of Thrusters
30 seconds of rest
30 seconds of Front Squats
30 seconds of rest
30 seconds of Renegade Rows
1 minute rest
Be careful working out in this heat...it will catch up with you before you know it!
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