10.6.09

WOD #1

20 lunges
50 Sit Ups
15 Lunges
40 Sit Ups
10 Lunges
30 Sit Ups
5 lunges
20 Sit Ups

WOD #2
Sprint 50 Meters
Bear Crawl Back
10 Push Ups

x3

10.2.09

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WOD
30 Lunges
20 Push Ups
10 Chair Dips
x5

Rest 3 minutes

10 tuck jumps
run 200 meters
x4

Enjoy!

Define Yourself

“If I didn’t define myself for myself, I would be crunched into other people’s fantasies for me and eaten alive.”

Warm Up
run/walk 400m
5 Squats – 3 seconds down, hold the bottom for three seconds, 3 seconds up.

Choose one of the following.

Audre
Run 200 meters
20 Squats
x4
Post time to comments.

Lorde
10 Push Ups
Run 200 meters
10 Squats
Run 200 meters
x4

Post time to comments.

Stretch

Calf  Stretch
Lying glute stretch
Pigeon Pose
Downward Facing Dog

Friday Recipe and WOD

Coconut Pancakes
(from Mark’s Daily Apple)

Ingredients:
4 eggs
1/4 cup coconut flour
1/4 tsp vanilla extract
1 pinch nutmeg
1 pinch cinnamon
1 tablespoon honey
1/4 cup coconut milk (full fat)

Method:
Mix these ingredients and let them sit for five minutes. Oil or grease up your pan and heat over medium heat. Pour about a 1/4 cup of batter for each crepe, allowing each side to brown before flipping it.

Without accounting for toppings or cooking fat, FitDay says the whole batch amounts to:

37.2 g fat (20.9 g saturated)
42.2 g carbs (19.4 g fiber)
30.6 g protein

Warm Up

1/4 Mile Jog

WOD
Run for 2 Minutes
10 Bupees
Walk for 2 Minutes

x5

Stretch
Lying Glute Ham
Pigeon Pose
Calf Stretch

The Rainy Day WOD

It is raining in Miami a lot these days. So stay inside and try this one on for size:

Warm Up
25 Jumping Jacks
Squat Hold (at the bottom) 10 seconds
10 Squats
10 Pushups
x2

WOD
100 Push Ups
100 Squats
For Time.

Break them up however you need to,  just get it all done.

Notes:

• Always push yourself to re-imagine what is possible.
  
• Fitness is so tied to how you eat and how you live. Check out these urban homesteaders, trying to live sustainably in the wilds of L.A.
• 99 Ways to save money and eat healthy.

WOD 5.28.09

Warm Up
Run 1/4 Mile

WOD
3 Pull Ups
6 Push ups
9 Squats
20 minutes as many rounds as you can.

Stretch
Pigeon Pose
Lying Glut Ham
Calf Stretch

News and Notes:

• Mass. universal health care sees ups and downs in policy.
• Whole Grains and your health.

WOD 5.21.09

Warm Up

Run 1/4 mile

WOD
Find something heavy.
Lift heavy thing off the floor- protect your back.
Grab a hold of it either on your shoulders, held against your belly, held in your hands.

Squat 10 times.

x3

Finisher

Sprint 100 meters.
Walk back.
x5

WOD 5.20.09

Warm Up
Run a 1/4 mile

WOD
Find something heavy.
Lift heavy thing off the floor- protect your back.
Press heavy thing over your head – protect your back.
Do this five times.

10 Squats – focus on form, lumbar curve, chest up, weight on your heels.

x5

WOD 5.18.09

Warm Up
25 Jumping Jacks
25 Mountain Climbers
10 Squats
x2

WOD
10 Burpees
rest 30 sec
15 Burpees
rest 30 sec
20 Burpees
rest 30 sec
25 Burpees
rest 30 sec
30 Burpees

As fast as you can. Post time to comments.

WOD 5.14.09

Warm Up
20 Jumping Jacks
20 Mountain Climbers
5 Pushups
10 Step Back Lunges
x2

WOD
Tabata Something Else

Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 24 intervals to comments.