22/12/08 - Final Session 08

Day 52 for 52 BURPEES
Well the end of the year has come, but the beginning for RAPIDFITNESS to continue its following. I'd like to give a great big THANKYOU for all of the support from the fantastic crew that have been training hard since the start, it's been great seeing the progress everyone has been making. I look forward to continuing that with you next year.
It will be hard but I will aim to put out those burpees on Xmas Day and I'll try to get a picture up to show its been done.

Today was the last workout for the year and the first mother, daughter challenge which was awesome to see Hazel put the pressure on her mum. Could be a new one for 09.

Warmup
10 Burpees
20 Stepups
3x

Workout
100m High knees
15 Situps
15 Jumping Squats
100m Butt Kicks
15 Situps
15 Jumping Squats
3 rounds

Hazel - 9.12
Rachel - 10.11

20/12/08 - Half way

Day 50 for 50 BURPEES.
We are half way there with the burpee challenge, no other perfect time than to keep it going strong for the next two weeks in particular.
For all you hard taskers the burpees done to date are 1275. WooHoo!

Warmup
10 Pullups
20 Lateral Bridges
15 Alt. Lunges
3x

Workout
800m Run
25 Pushups
800m Run
50 Full body Situps
800m Run
75 Squats
800m Run

Time:
Rach - 10.00
Jane - 10.00
Anna - 10.42
Sarah - 11.07

17/12/08 - Increasing your ROM (not RAM)

Day 47 for 47 BURPEES.

Throughout your time of training at RAPIDFITNESS alot of focus goes towards increasing your strength and cardiovascular endurance. We still make it an important part of our routine to increase flexibility. If we can increase our range of motion(ROM) we increase the ability to recruit a greater amount of muscle fibre, increasing the capacity for greater strength over that given range. Performance is enhanced when your strength and flexibility are balanced. So while your sitting down watching T.V you could do some stretches.

Warmup
Dynamics

Workout
Tabata - 20s of work 10s of rest x 8 intervals, 1min recovery between exercises.
Pushups
Jumping Lunges
exa-tube Shoulder Press
exa-tube Squats

Total Scores:
Jane - 50
Fou - 58
Sarah - 46
Rachel - 53

15/12/08 - Burpee Challenge

Day 45 for 45 BURPEES.
It was 45 days ago that we started the burpee challenge in its informal way, that it was put out to people who were interested in partaking. NO contract or secret handshake, just a challenge of determination. So I'm interested in who's still determined to see this through, post me your comments or thoughts on how your keeping youself in the game.

Warmup
20 Lateral bridges
10 Bench dips
10 Burpees
3x

Workout
400m Run
400m Travel Lunge

Fou - 4.43
Amanda - 5.06
Jane - 4.52
Sarah - 4.57

15 Situps
10 Pushups
10 Squats
3x

13/12/08 - 12 days to Xmas

Day 43 for 43 BURPEES!

As today is exactly 12 days to xmas, this has been the instigator behind todays workout. Everyone showed a strong effort for such the biggest workout yet.
Well done crew, most impressed.

Warmup
800m Run

Workout
1 x Shuttle run
2 x Burpees
3 x Bench dips
4 x Jumping lunges (each leg)
5 x Situps
6 x Bench jumps
7 x Pushups
8 x Squats
9 x Mountain Climbers (each leg)
10 x Bird pickers
11 x Arch rocks
12 x Jumping Pullups
1st round 1x Shuttle run, 2nd round 2 x Burpees, 1 x Shuttle run, 3rd round 3 x bench dips, 2 x burpees, 1 x shuttle run and so on till you get to the 12 round.

Rachel - 22.01
Kirsten - 23.45
Amanda - 23.38
Hilary - 24.17
Jane - 22.12

10/12/08 - Stay Well Hydrated

Day 40 for 40 BURPEES
Remember to maintain good hydration as the weather gets warmer and as you increase exercise activity(running around the beach). Around 70% of your total body weight is water, depending on body fat levels. Water transports glucose, oxygen, and essential nutrients to the working muscles. Allowing for a more efficient system. The easiest way to stay ontop of consuming enough is keeping a 750ml bottle with you and finshing 3-4 bottles throughout the day. Post your comments on how you stay ontop of consuming enough water.

Warmup
Shuttlerun with backwards run
Shuttlerun with 3 pushups
shuttlerun with 5 situps
3x

Workout
7 Depth Jumps
9 Bench Jumps
11 Burpees
5 rounds

Amanda - 10.35
Jane - 10.33

8/12/08 - Christmas time

Day 38 for 38 BURPEES>

Now that Christmas is almost on top of us and the pressure is starting to pickup, the kids maybe out of school now. It is still important that you get those workouts in and keep that time for yourself as strange as it may seem it will allow you to deal with the pressures alot more easily. You can always let me know how you are try to keep the balance.

Warmup
30s Step ups
30s Bench dips
30s Mountain climber
30s Rest
3x

Workout
200m Run
20 Burpees
400m Run
40 Squat jumps
600m Run
60 Jumping lunges
800m Run
80 Push ups
Time:

Emma - 13.30

6/12/08

Day 36 for 36 BURPEES.

Warmup
Bear Walk 20m
5 Pushups
Tiger Crawl 20m
5 Pushups
3x

Workout
400m Run
35 Travel Lunges
25 Situps
15 Exa-tube Thrusters
3 rounds for time:

Emma - 10.04
Kirsten - 11.38
Anna - 10.15
Jane - 10.01

3/12/08 - Running

Day 34 for 34 Burpees!

Is running the exercise you dread the most or look forward to when it comes to the workouts. Do you have a race you want to win or have a better time or do you just want to be better at it. I personally hate running any long distance and avoided like the plague when I was at school, in a game of football or basketball I could do that all day. As I have progressed with these workouts it is bearable as the distance is short and intensity high, which has increased my top end fitness and enabled me to be better at running. Tell me about what you have noticed since beginning your workouts.

Warmup
Dynamic warmup

Workout
200m Sprint
10 Burpees
5 rounds

Sarah - 7.04
Fou - 6.04

Finished with Tabata
Pushups
Leg drops

1/12/08 - Flexibility

Day 31 for 31 BURPEES.
Flexibility plays an important role in our day to day lives, allowing for easier movements such as leaning forward over the shopping trolley to grab an item of the shelf, getting in and out of the car, picking a baby up off the ground. All require good free movement particularly around the hips, legs and low back. When we have a greater range of motion (ROM) this also allows us to exercise in a greater capacity by utilising more muscle and in doing greater dynamic movements. Post your comments and let me know if you have noticed an increased ROM from your training.

Warmup
5 burpees
5 bench dips
5 lunges (each leg)
3x

Workout
20 step ups with a jump down
20 plank ups
20 bootstrappers
20 birdpickers
20 sit ups
5x

Kirsten - 22.06
Amanda - 21.02
Fou - 22.15
Sarah - 21.37

29/11/08 - Retest

Day 29 for 29 BURPEES.

Today was a *retest for those that completed this workout 8 weeks ago. Always beating your previous score is not the only indicator that your fitness is increasing, even if you may get less or same could show that you complete the routine with better technique or you maybe pushing other aspects faster requiring you to need a bit more recovery. Only you will know whether aspects are faster or you have a greater range of motion with exercises.

Warmup
Speed warmup
Squats
Mountain Jumpers
15s, 30s, 45s, 60s

Workout
Pt.1 - 20x Squat Jumps
25m side jumps to left
Pt.2 - 20x Flutterkicks (4 count)
25m Broadjumps
Pt.3 - 20x Pushups
25m side jumps to right
AMRAP in 20 minutes

Anna - 6
*Jane - 6 (1 more round than last time)
Kirsten - 6
*Emma - 4 (1 less round than last time)
*Amanda - 6 (same)
*Rachel - 7 (1 more round than last time)

26/11/08 - 007

Day 26 for 26 BURPEES!
I went to see the 007 movie, talk about your typical action packed, suave 007. (I know this is only a movie) however the degree of fitness someone requires to pull of some of the scenes shows all the dynamics of the different types of fitness involved power, speed, strength, agility, cardiovascular stamina etc is necessity to our lives. In all of our daily lives we recruit all these aspects of fitness which make us well rounded and better equipped to handle the challenges that enter day to day routines.

Warmup
10 Jumping Jacks
1 Burpee
10 x

Workout
800m Run
50 Arch Rocks
50 Situps
3 Rounds

Emma - 13.06
Fou - 13.35
Jane - 10.43
Amanda - 13.49
Sarah - 14.28

24/11/08 - Burpees Technique

Day 24 for 24 BURPEES.
As a reminder for your burpees technique.
1. Stand tall
2. Crouch down placing hands on the ground & jumping the feet out into a strong plank or pushup position.
3. Jump the feet back up towards your hands landing on your heels, not your toes. Sometime taking a wider stance can make this easier.
4. Jumping straight up with the hips well open and arms extended.
5. Shout out, I love BURPEES (optional)

Warmup
Pushups
Jumping Lunges
Good mornings
21-15-9

Workout
4 Burpees
8 Windmills
12 Bench jumps
16 Situps
8 rounds

Emma - 16.40
Sarah - 17.00

22/11/08 - Maxing

Day 22 for 22 BURPEES.
When you finish your workout after pushing it to the edge do you need to lie down, feeling bewildered and moaning as you recover. What are the things you've experienced as you recover from pushing yourself to the edge. Post you comments .

Warmup
Circle of lunges
15 bench dips
15 jumping pullups
3 x

Workout
35 Squats
35 Pushups
35 Situps
35 Birdpickers (each leg)
35 Spiderman lunges

Jane - 11.11
Emma - 10.30
Amanda - 11.58
Anna - 11.04
Rachel - 12.30

19/11/08 - Rapid Influence

Day19 for 19 BURPEES!

RapidFitness was set out to increase everyday physical activity in your life. Have you started to notice what you have learnt has started to come into your daily activity. For myself I almost never pick anything up without needing to squat or anything heavy (ie; kids) that i am doing a deadlift movement. Has your training improved the way you use your body. Let me know by posting your comments.

Warmup
Pairs
Exa-tube Sprints 50m
Exa-tube Chest press x 20
Exa-tube Row x 20
3 x

Skills
Turkish Getups
Windmills

Workout
10 Shoulder Press from knees
12 Sumo Deadlift w High Pull
15 V-twists
5 rounds

Amanda - 7.23
Emma - 7.26
Jane - 7.29
Sarah - 7.20

17-11-08

Day 17 for 17 BURPEES!
Scalability of the workouts is important, knowing how to work at your level of intensity that it maintains a challenge but not pushing you over the edge. This can still apply to you if your not feeling your 100% self.

Warmup
O/H squat
Supermans
Flutterkicks (each leg)
15 Reps x 3

Workout
Squats
Plank ups
Burpees
Sit ups
Mountain Jumpers
Max reps in 2min with 10sec rest between exercises, then 1min max reps.

Emma - 97/56, 50/34, 40/24, 50/26, 50/26
Deb - 75/30, 40/18, 15/12, 48/24, 48/24
Kirsten - 90/48, 50/26, 35/18, 40/24, 40/24
Fou - 94/57, 63/36, 49/37, 45/26, 45/26
Sarah - 83/43, 50/33, 32/17, 43/25, 43/25

15-11-08

Day 15 for 15 BURPEES.

Warmup
Speed Drills

Workout
500m Run
10 exa-tube Alt Shoulder Press with a squat hold
40 Jumping pullups
500m Run
20 exa-tube Alt Shoulder Press with a squat hold
30 Jumping pullups
500m Run
30 exa-tube Alt Shoulder Press with a squat hold
20 Jumping pullups
500m Run
40 exa-tube Alt Shoulder Press with a squat hold
10 Jumping pullups

Anna - 9.31
Jane - 9.06
Kirsten - 9.14
Amanda - 8.57
Emma - 9.16 (pushups instead of pullups)
Rachel - 8.23

13-11-08 - Bench Jumps

Do you have concerns when you are to do bench jumps that you're not going to make it! That your toe may catch the edge or you just make it by a fraction or do you find that you float up landing well balanced on your feet. If it is the first, then it is important to practice utilising a height that you feel comfortable with and focus on landing as quietly as possible with weight more into the heels. You would of done this numerous times as a kid all it takes is a little confidence and practice, practice, practice.

Warmup
4 L & R Turkish Get ups
4 L & R Windmills
3x

Workout
5 Burpees with pushup
10 Bench jumps
15 exa-tube Thrusters
10 rounds

Emma - 15.43 (bench jumps were step up with jump down)

10/11/08 - squat, squat & more squats

Day 10 for 10 BURPEES!

The squat is an excellent exercise for developing good strength right throughtout the body even though it is primarily targeting the leg muscles the chemical spill over effect is huge. This exercise sets the foundations for all other leg movements and its functional capacity is greatly important to our everyday lives. Making movements like getting up from the ground, getting off a chair seem simple.

Dynamic Warmup.

Workout
35 squats
35 rev curls
35 squats
35 situps
35 lunges
35 squats
2 rounds for time;

8/11/08

Day 8 for 8 BURPEES.

I was fortunate enough to have my lovely wife join the team today for their workout as she put the pace on as well as being pushed to also keep up (which was great to see how much the rest of the team have increased in their fitness). As she is in the process of picking up her old vocation as another awesome personal trainer.

Warmup
Shuttle Run with a backward run x 3
Shuttle Run with a Pushup x 3

Workout
Cone #1 - Pushups x 10
35m Sprint
Cone #2 - Squat Jumps x 20
35m Sprint
Cone #3 - Decline Flutterkicks x 20each
35m Sprint
AMRAP in 20 minutes

Deb - 9
Desiree - 8 + Pushups & Squat Jumps
Lou - 8 + Pushups & Squat Jumps
Kirsten - 8 + Pushups & Squat Jumps
Angela - 7

6/11/08

Day 6 for 6 BURPEES!
This evening the query came up as to how long it took before you start to lose fitness. This can start to happen at 7 days of no activity with muscle starting to atrophy between 7-10days. You may even notice that after 2 consecutive days of no activity you may start to feel sluggish. It shows that it becomes important to stay as fit & strong as possible always challenging yourself to the next level, so if there comes a time when your unable to train (ie; operation) you are in the best possible shape to recover quicker and it won't take as long to get back to where you were.

Warmup
6 burpees
12 walking lunges
18 air squats
3x

Workout
Flag pushups
Jumping pull ups
Sit ups
20-16-12-8-4

Deb - 10.57
Emma - 11.05
Amanda - 11.27
Desiree - 12.05

3/11/08

Day 3 for 3 BURPEES!

Warmup
10 Plankups
10 Bench Dips
15 Squats
3x

Workout
24 Jumping lunges
24 o/h Squats
24 Birdpickers
400m Run
3 rounds

Kirsten - 10.16
Cali - 10.54
Liz - 10.29
Fou - 10.19
Emma - 8.22
Sarah - 10.16

1/11/08 - Burpee Challenge begins

The 1st of November is upon us and our 100 burpees over 100 days begins. Again how this works is Day 1; 1 burpee, Day 2; 2 burpees. If you miss a day then you need to make up the previous days burpees with the current days burpees. You cannot put any into credit.

Warmup
Crab walk/ Lateral lunge
Bear Crawl
Spiderman Lunge
x3

Workout
Rapid's Filthy Fifty
50 Squats
50m Sprint
50 pushups
50m Sprint
50each Bicycles (2 count)
50m Sprint
50 Walking lunges
50m Sprint
50 Situps
50m Sprint

Emma - 7.44
Jane - 7.27
Deb - 8.02
Cali - 8.03
Amanda - 7.58
Kirsten - 6.54 (partial situp)
Anna - 7.28
Rewa - 8.23
Jules - 8.23
Andrew - 8.32
Fou - 7.40
1 BURPEE!

30/10/08 - Happy birthday...

Happy Birthday Mila! and thanks Louella for another beautiful girl and all your effort as a mum. Today is my daughters 1st birthday, I can't believe how fast the year has gone. It's amazing to see how a child grows and develops their skills to become who they are, which is what we need to continue doing as adults through continued varying stimulus in our training as this keeps our neurological pathways prepared for a better mind body connection.

Warmup
3 x
4 Turkish Get Ups
5 Burpees

Workout
4 rounds
400m Run
50 Squats
Rnd 1 - Air squats
Rnd 2 - Back squats
Rnd 3 - O/H squats
Rnd 4 - Air squats

Emma - 10.38
Deb - 10.57
Jane - 10.52

27/10/08 - Labour Day

After a couple of turbulent days it was great to have such a beautiful day.

Warmup
Dynamic warmup and a Tug-o-war.


Workout
* Pick Cardio of 400m Run or 35 Step ups

*Pick Cardio
30 Sumo Deadlift with High Pull
60 Sit ups

*Pick Cradio
30 Jumping Pullups
60 Pushups

*Pick Cradio
30 Thrusters
60 Lateral Barrier jumps

Kirsten - 10.30
Jane - 10.11 (full situps)
Anna - 10.43 (full situps)
Amanda - 10.24 (full situps)
Vic - 10.38
Sarah - 10.44

25/10/08 - Team relay

Team work plays an important role in every day life with work, family, sport, personal goals. Whatever your aim we achieve more and a greater result when the team is working together, if your goal is fatloss and you have a nutritionist & p.t at your disposal you are all working to achieve success, or you may utilise instructors & membership co-ordinators to assist at your gym. If you don't attend a gym it could be your coach & people in a group training environment that keep you on track. Remember everyone around you in your circle is in the team.

Warmup
Freeze Tag - In a perimeter, you have 1 person that is "it" & has to tag the others if your tagged you must complete 15 squats or 15 pushups. If your tagged 3 times your out. Person that is "it" rotates.


Workout
Travelling Burpee
Grapevine
Cricket walk
Bear walk
Frog jump

Team A - 22.51
Amanda
Andrea
Vic
Jane

Team B - 22.03
Emma
Anna
Deb
Kirsten

23/10/08

Tonights workout involved Tabatas, which is 20s work, 10s rest for 8 intervals. We aim for a highest total score over the 5 exercises by taking the lowest repetition of the 8 intervals. By only counting the lowest rep pushes your incentive to not drop your rep range and maintain intensity, which has a great ability to increase your anaerobic threshold.

Warmup
Dynamic warmup

Workout
Tabatas with 1min break btwn each exercise
Situps
Pushups
Alt. Lunge
Supermans
Bench dips

Deb = 63
Jane = 63
Emma = 68
Amanda = 67

20/10/08

The challenge has been put forward to all those that except this. As of the 1st of November throught to 8th February aim to complete 100 burpees over 100 days. Now this should take care of your workouts over that Xmas period!
How this works, Day 1 - 1 Burpee, Day 2 - 2 Burpees and so on till you reach the
100th day. If you miss a day then you must make that up, ie; you miss day 30 on day 31 you must do 30 burpees + 31 burpees. You cannot put any burpees into credit and if you do burpees in the workout they can go towards your total.

Warmup
Deck of Cards
Hearts - squats
Spade - flutterkicks
Diamonds - supermans
Clubs - pushups

Workout
3 x Burpees
6 x Jumping Lunges
9 x Situps
AMRAP in 3 min, 1min rest follows each 3min round
5 X

Emma - 20
Amanda - 16
Jane - 20

18/10/08

I'm posting this workout for the team early as I am not there tomorrow for Saturdays workout. This will be good to see who completes this and once done post your time in the comments.

Warmup
20 Star Jumps
10 Situps
x 2

Workout
50 Burpees
Time:

1 min is all it takes!

One of the main aims of the workouts is that we train in functional fitness exercises at a high intensity. When we train at that redline level you increase the efficiency and effectiveness of your ability to sustain greater output. Therefore with tonites workout we have six work stations completing as many reps as possible in 1 minute without sacrificing your technique.

Warmup
Dynamic movements x 2

Workout
1. Bench stepups
2. Air Squats
3. Pushups
4. Flutterkicks
5. Shuttle run
6. Bear Crawl Shuttle
1 min at each station x 3 rounds

Tag Team

Today we paired up into two's for a tag team workout. As we were with an uneven number I joined the team for the workout. After not working out for 2 weeks because of a throat infection this was a big workout for me, definetly be feeling this for a few days.
The key to this workout is strategy so you can maintain a good pace & not crash and burn.

Warmup
200m Run uphill x 3


Workout
150 Pullups
150 Pushups
150 Situps
150 Squats
Only 1 person working at a time.

Deb & Myself - 19.52
Emma & Fou - 19.53
Close game, good effort team!

11/10/08

Today we start to introduce part of the foundation movements used in olympic lifting, as this increases greater core stability utilising every major muscle group. Working on power, agility, flexibility to name a few of the foundations of fitness. We utilised old missile cartridge tubes for this, or pvc piping, dowels are another option.

Warmup
15m
Bear Crawl
Crab Walk
Caterpillar
Spiderman Lunge

Workout
24 o/h travel lunge
24 o/h squats
24 split jerk
4 rounds

Emma - 15.35
Jane - 16.33
Deb - 15.51
Fou - 14.57

Rest

Rest plays an important role in achieving your goals. If you don't allow your body to rest adequately the effects can turn against you with your body going into an over training state; constant tiredness, increase risk of injury, fitness, body composition sliding backwards. You need to maintain a balance, even too much of a good thing will have a negative effect.
I think most of the crew were taking a much needed rest tonite, however, Emma was able to up the anti after a few days of recovery.

Warmup
10 Jumping Jacks
1 Burpee
x 10

Workout
50m Travel Lunge
40 each Flutterkicks
40 Good Mornings
40 Squats
50m Travel Lunge
30 each Flutterkicks
30 Good Mornings
30 Squats
50m Travel lunge
20 each Flutterkicks
20 Good Mornings
20 Squats
50m Travel Lunge
10 each Flutterkicks
10 Good Mornings
10 Squats

Time: Emma - 14.31

6/10/08

Today was the first time the weather looked to close out on us, however the team stayed commited were out. Which made for a nice change to train in a little rain giving a different invigoration to working out.

Warmup
Shuttle run with backward run x 2
Shuttle run with plank rotation x 2


Workout
15 Burpees with pushups
30 Travel Lunges (each leg)
5 rounds

Emma - 16.16
Cali - 16.31

4/10/08

Dynamic Warmup

Workout
Squat Jumps
Full body Situp
Spiderman Pushup
Superman
40-30-20-10

Emma - 19.57
Jane - 21.29
Cali - 22.58
Amanda - 21.33
Deb - 20.47

2/10/08

Here we work, agility, flexibility, speed, strength, stamina.

Warmup
Dynamic warmup


Workout
Lunge onto bench x 20 each leg
Plankups x 20
Bootstrappers x 20
Birdpickers x 20 each leg

5x

Emma - 26.10

29/9/08

First day of the school holidays, the kids came down and joined in towards the end of the routine which was great to see. Time to get the kids programme organised.

Warmup
Speed Warmup of
Squats
Mountain Jumpers
15s, 30s, 45s, 60s

Workout
Pt 1: 20 - Squat Jumps
25m side jumps to left
Pt 2: 20 - Flutterkicks
25m broad jumps
Pt 3: 20 - Pushups
25m side jump to right
As many rounds as possible in 20 min.

Emma - 5
Cali - 6
Fou - 7
Amanda - 6
Jane - 5
Rachel - 6
Lucy - 6

27/9/08

It was looking a little dark this morning, I wasn't sure if the rain was going to stream down on us. Luckily it kept away allowing for a cooler training session which was welcomed.

Warmup

Dynamic warm-up

Workout

400m run
25 Bench dips
20 Pushups
15 Jumping Pullups
4 rounds

Fou - 10.05
Jane - 10.49
Amanda - 10.04
Rachel - 10.03
Jo - 12.54
Deb - 11.34

Finished with Tabata Alternating Planks

Ladder of 3

Now that daylight savings is nearly upon us, this opens the window for greater opportunities to fit in some form of exercise somewhere in the day. I am definetly looking forward to taking these evening sessions out to the park, again this creates such a different feeling of exercising in the great outdoors.

Warmup
With a deck of cards for these warmup exercises there was nothing less than the value of 6 & all face cards had the value of 10reps with the jokers offering a special 21reps.
Diamonds - Mountain Jumpers
Hearts - Squats
Clubs - Situps
Spades - Alt. Lunge

Workout
Burpees
Pushups
V Twist
Starting with 1,2&3, then 2,4 & 6 and ending with 10,20,30

Emma - 15.30
Desiree - 16.58
Deb - 19.33

AMRAP

There's something to be said about Monday workouts, after 2 days of playing and relaxing. They start of a little hard to get into and then it just flows and the beginning of the week is always easier handle after an envigorating workout.

Warmup
Team effort.
Frwd travel lunge partner 4pt plank
Backward travel lunge partner 2pt plank
Side travel lunge partner Plank up

Workout
10 Situps
5 Bench dips
5 Burpees
10 Squats
As many rounds as possible in 20 min.

Emma - 17
Cali - 17
Fou - 19
Deb - 15

20-9-08

I am slowly crawling my way out of this hole & I am positive if it wasn't for these types of workouts I would be struggling a little harder. A good deal of adaptation and variety increases your preparation for pain and suffering.
Great Saturday morning again, this is one of the many Why's, we live in N.Z.
This set us for a fantastic workout.

Warmup
Dynamic Work; 25m
Alternating side shuttle
Bear walk
Crab walk
Travel lunge with rotation
Lateral Bear walk
Lateral Crab walk

Workout
Step ups or Jump ups (30cm)(s.u, j.u)
Pushups (full body f.b, kn)
Squats
Situps
Max reps in 2min and 1min


Cali - 70/42s.u, 44/45kn, 74/42, 54/33
Jane - 63/34s.u, 31/31kn, 75/44, 31/31
Anna - 75/46s.u, 57/43kn, , 49/39
Fou - 76/52s.u, 42/39f.b, 78/45, 54/
Kirsten - 76/42s.u, 40/37kn, 62/43, 35
Desiree - 76/43s.u, 50/32kn, 70/45, 40/24
Julz - 52/37j.u, 52/45kn, 93/53, 54/34

18-9-08

I have to play a little catchup here as I've been completely caught out and laid down with a virus following from my 4 year old. This is unfortunately what life can deal us. Expect the unexpected. So this was dealt for tonites tenacious workout.

Warmup
Varying Shuttle Runs


Workout
Tabata Squats

Rest

25m Squat Jumps
Run back
20 Wall Jumps (115cm in hgt)
5x

Rest

Tabata Plank Holds

Burpees and Frog jumps

What a fantastic morning, and a tough workout. Everyone was well prepared for today, I think everyone is getting used to the variation and constant challenge of the workouts. The ever changing workout provides such a stimulus mentally and physically your body can't help but want to change.

Warmup
Shuttle Run x 3


Workout
Burpee frog jumps x 20ft
50 Jumping Jacks
Burpee frog jump x 20ft
40 Squat jumps
Burpee frog jumps x 20ft
30 Squats
Burpee frog jumps x 20ft
20 Situps

Time:
Fou - 6.17
Emma - 6.49
Jane - 7.28
Cali - 6.57
Deborah - 8.06
Amanda - 6.19
Erica - 8.28

Finishing touch

Speed Situps
15s,30s,45s,60s,45s,30s,15s
Equal rest to work ratio.

Fluttering Sun

Once again the sun come down upon us on a great Saturday morning, allowing for more people to enjoy the effects of kick starting their weekend with a good effort workout, posting nice times.

Workout
400m Run
40 Flutterkicks (2 count)
20 Jumping Lunges
10 Pushups
4 rounds for time:
Emma - 10.47
Deborah - 11.10
Fou - 10.42
Cali - 12.24 (50 bench step ups instead of run)
Jane - 11.18
Lucy - 10.51
Anna - 10.49

In Leaps and Bounds

A strong and bold workout by all, it was great to see the amount of effort put in last night as this was no light weight session. Regardless of pace, everyone completed their workout and maintained technique which is what counts when your aiming for that next level.

Warm-up;
Shuttle run,
30s & 60s of Forward bounding, Side bounding & Diagonal bounding

Workout;
Part 1
O/h Squat x 60s
X-mountain climber x 15 each side
Side plank x 20s hold each side
3 rounds

Part 2
O/h alternating lunge x 20 each leg
Push ups x 10
Bench step up x 60s
Russian Lunge x 30s each leg
3 rounds

Cover Your Bases

It was great to finally have a sunny weekend, we moved across to Potters Park to welcome this fantastic weather. As this continues we will keep up the outdoor training as there is no other feeling than having a solid workout in the good old outdoors.
We had some new recruits join us today which was brilliant to see the eagerness at 830am on a Saturday.
Todays workout comprised of a softball diamond setup as we broke down and developed the movement for burpees.

Cover your bases.
Bear walk to 1st base
12 x Mountain Jumpers
Sprint to 2nd base
12 x Pushups
Bear walk to 3rd base
12 x Squat jumps
Sprint to home base
12 x Burpees

3 rounds for time

We have finally arrived!

Tonight was our first group training session for the next four weeks, not a huge turn out considering the amount of enquiries but a solid workout was had by all. I think once people start experiencing and hearing about this they will be wondering where we have been and what they have been missing out on with there training. Back again tomorrow morning at 830am at Eden Activity Centre in Dominion Rd. The next 4 week block will begin in the week of the 15th Sept.