3-4-09 Team up!

Today involved a team event, which showed sum great ways of strategising how to move other people and how hard to work when someone elses exercise is determined by your effort.

Warmup
Dynamic Work

Workout
Jumping Lunge - Squat
25m Wheel Barrow (switch)
Flutterkicks (each leg) - Star Jumps
25m Sled (switch)
Pushups - Bear Crawl
42-30-18

Time:
Jane
Emma
27.02

Rachel
Amanda
24.27

1--4-09 April Fools!

Today being April fools day, I couldn't help myself but put one to the crew with this mornings workout. The comments, the bewilderment of the exercises regarding, during and at the end of the workout were priceless. If you want to no more about this and more of what occurs at these workouts, you need to come down and join us!

Warmup
20 x Squats
15 x Situps
10 x Pushups
x 3

Workout
50m Sprint, 50m Jog x 10
REST
50m Spiderman Crawl
10 Pullups
50m Spiderman Crawl
20 Tuck Jumps
x 3

Time:
Sarah - 23.07
Emma - 25.52
Amanda - 26.00

30-3-09

*RETEST

Warmup
10 Air Squats
10 Pushups
3x


Workout
40 Travel lunges
20 Burpees with puhups
5 rounds

930am
*Emma - 16.18 (16.44)
*Amanda - 16.36 ( 18.10)
Fou - 12.45

615pm
*Deb 19.44 (19.48)
Desiree - 25.24
David - 20.41
Kirsten - 21.26
Hannah (9) - 14.23 (modified workout)

28-3-09

Warmup
15m Frog Jumps
5 Pushups
15m Caterpillars
5 Pushups
x2

Workout
100m Himalayan Farmers Walk
100m Sprint
100m Lunge
5x

Time:
Deb -
Emma-
Amanda -

25-3-09

*RETEST

Warmup
4 TGU's
5 Burpees
x3

Workout
4 rounds
400m Run
50 Squats
Rnd 1 - Air Squats
Rnd 2 - Back Squats
Rnd 3 - Overhead Squats
Rnd 4 - Air Squats

*Emma - 8.14 (10.38)
Rachel A - 8.10
Amanda - 8.14
Sarah - 8.10

23-3-09

Warmup
10 Plankups
12 Bench Dips
15 Jumping Pullups
x3

Workout
30ft Burpee frog jump
50 Jumping Jacks
30ft Burpee frog jump
40 Tuck Jumps
30ft Burpee frog jump
30 Squats
30ft Burpee frog jump
20 Jumping Lunges
30ft Burpee frog jump

930am
Emma - 11.22
Jane 13.51
Fiona - 15.56

615pm
Deb - 10.48
Kirsten - 11.33

21-3-09

Warmup
Partner up
Forward Travel lunge - 4pt Plank
Backward travel lunge - 3pt Plank
Lateral lunge - 2pt Plank
3x

Workout
7 Pushups
21 Burpees
200m Sprint
4 rounds

Time:
Rachel - 9.21
Jane - 8.26
Anna - 9.42
Emma - 9.41
Kirsten - 8.47
Sarah - 9.36
Hazel (9) - 7.55

18-3-09

Warmup
Run court
30s Squats
30s situps
30s Superman
x3


Workout
400m Run
21 Bench Jumps
12 Pushups
3 rounds

Time:
Deb - 6.46
Rachel - 6.39
Amanda - 7.27
Emma 8.28

16-3-09

Warmup
15 bench Jumps
25m Bear Crawl
x3

Workout
5 Burpees
10 Pushups
10 Situps
15 Overhead squats
AMRAP in 20min

930am
Emma - 13+1
Jane - 12+1
Amanda - 13+2
Sarah - 12
Fou - 13+2

615pm
Kirsten - 10
Desiree - 7+3
Deb - 9
David - 8
Hannah (9) - 14 modified workout

14-3-09

As the weather is still being so fine, I can understand why so many people are making the most of those getaway weekends, even with the hint of crispness in the air. We spent the weekend moving house again and for the final time, so I was able to workout 3 days in a row putting into practice alot of those lifting techniques, I'm glad that paid off.
Retested some of our troopers today, all I can say is what a huge gain!

Warmup
Knees to Shoulders x 15
Squats x 15
Flutterkicks x 30
x3

Workout
Squat Jumps
Situps (full body)
Spiderman Pushups
Superman
40-30-20-10

*Retest
Time:
*Jane - 14.46 (21.29)
*Amanda - 15.04 (21.33)
Kirsten - 15.34

11-3-09 - Anticipation

The anticipation of a workout is something different with Rapidfitness, I don't know any other gym where people get nervous or talk about what the workout might be the way they do with Rapidfitnes. Those moments right before a workout can bring out a lot of different feelings. I know sometimes I feel anxious, excited and then even ask the question WHY? It's the sensation of completing a workout and stepping up to the challenge that gets me through each one. Post your thoughts of what goes through your head before a workout.

Warmup
Pushups
Jumping Lunges
Good Mornings
21-15-9

Workout
9 Toss & Fetch
12 Bensh Dips
15 Squats
AMRAP in 20 min

Rounds:
Emma - 12
Amanda - 14+2
Sarah - 14

9/3/09 - REST

Don't neglect your rest, rest is a huge part of beeing well both during & between workouts. The three main requirements for muscular development is Stimulation, Nutrition & REST.
If you find yourself on the verge of anything, sickness, injury, passing out - it's time to step back for a moment & catch your breathe. Don't worry enjoy the moment as you are bound to make better gains from it.

Warmup
Squats x 20
Pushups x 10
Lateral Bridge x 5 each side
x3

Workout
70 Travel Lunges
21 Jumping Pullups
21 Situps
60 Travel Lunges
18 Jumping Pullups
18 Situps
50 Travel Lunges
15 Jumping Pullups
15 Situps
40 Situps
12 Jumping Pullups
12 Situps
30 Travel Lunges
9 Jumping Pullup
9 Situps
20 Travel Lunges
6 Jumping Pullups
6 Situps
10 Travel Lunges
3 Jumping Pullups
3 Situps

Time:
930am
Amanda - 15.51
Emma - 15.57
Jane - 16.09
Fou - 16.09

615pm
Desiree - 20.49
Kirsten - 20.58
Deb - 20.03
David - 21.04
Hannah (9y/old) - 16.53 (workout modified)

7/3/09

Warmup
30s Stepup
30s Dips
30s Mountain Climbers
30s REST
x3

Workout
200m Run
20 Burpees
400m Run
40 Squat Jumps
600m Run
60 Jumping Lunges
800m Run
80 Pushups

Time:
Deb - 11.56
Kirsten - 10.53
Jane - 10.59
Rachel - 10.02

4-3-09 Variety is the Spice of Life

With the training we do Rapidfitness does'nt specialise in anything. Meaning our workouts vary in length. We are not specifically for the endurance trainer or the sprinter, we may have an endurance workout one session & do a short weighted metabolic workout the next. You need to consider in life, the activities we do vary in length all the time. If we want to train to be prepared for life, then our training should vary as well. If you always do cardio for an hour, are you ready for something short & intense? If you only do short workouts, are you ready to endure a long activity? Change it up! Not only does it make you more prepared for sports & life, but it keeps things interesting.

Warmup
50ft Bear Crawl
16 Pushups
50ft Bear Crawl
8 T-Pushups

Workout
Jumping Lunges
xa-tube Squats
xa-tube Shoulder Press
Situps

Time:
Emma - 12.26
Amanda - 13.15
Rachel - 12.19
Deb - 13.00
Sarah - 13.15

28-2-09

Warmup
Lunge w/ rotation
High knee skip
Straight leg kickout
Butt Kicks
Side twists
x2

Workout
5 x 100m Sprints (30s break btwn each)
2 min Break

Broad Jumps
Pushups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

930am:
Emma - 12.14
Amanda - 12.29
Sarah - 11.09
Fou - 10.56

615pm:
Kirsten - 13.09
Deb - 12.57
Desiree - 14.35
David - 14.35
Hannah (9yrs) 60m Sprints & 1-5-1 - 6.40

25-2-09

Warmup
5 Burpees
5 Dips
5 Lunges
3x

Workout
20 Stepups with jump down
20 Plankups
20 Bootstrappers
20 Birdpickers
20 Situps
5x

Time:
Emma - 19.15
Jane - 19.15
Lucy - 21.24
*Amanda - 20.19 with full body plankup (21.02)
Fiona - 24.10

23-2-09

Warmup
10 Bicycles
20 Alt. Supermans
10 Lunges
x3

Workout
5 Handstand Pushups (from bench)
10 Jumping Lunges
15 Squats
30s "L" sit (each round)
AMRAP in 20 min

9.30am:
Emma - 11+3
Fou - 12+3
Sarah - 9+1
Fiona - 9+1

615pm:
Kirsten - 11+3
Amanda - 12+3
Deb - 11+2
Desiree - 11+2
Davis - 9+3

21-2-09

Warmup
Star Jumps
10-9-8-7-6-5-4-3-2-1
Pushups
1-2-3-34-5-6-7-8-9-10

Workout
5 Burpees with Pushup
10 Bench Jumps
15 xa-tube Thrusters
10 rounds

Time:
*Emma - 13.57 (15.43)
Jane - 16.39
Deb -
Rachel - 16.16

18-2-09

This was a *retest workout for some, to see how progress is going. Progress is always made no matter how big or small.

Warmup
Dynamic work

Workout
35 Squats
35 Knees to Elbows
35 Squats
35 Situps
35 Lunges
35 Squats
2 rounds

Time:
*Emma - 10.52 (12.46)
Amanda - 12.05
Fiona - 12.05
*Deb - 13.28 (13.42)
Lucy - 11.30

16-2-09

Warmup
Shuttle Run with Backwards Run
Frog Jump Shuttle with Backwards Run
x2

Workout
40 Bench Jumps (choose your height that is a challenge)
40 Situps
40 Pushups
40 Travel Lunges
40 Arch Rocks
40 Bench Dips
40 Barrier Jumps
40 Mountain Climbers
40 Squats


Time:
(9.30am)
Emma - 9.02
Fou - 9.02
Amanda - 9.12

(6.15pm)
Kirsten - 12.22
Desiree - 15.09
Deb - 10.44
David - 15.56

11-2-09

Warmup
10 x Mountain Jumpers
10 x Jumping Lunges
10 x Arch Rocks
x3

Workout
400m Run
35 Situps
400m Run
35 Pushups (KN, F.B)
3 rounds

Time:
Emma - 10.28(Kn)
Lucy - 11.27(Kn)
Jane - 10.36(Kn)
Fou - 11.06(F.B)
Deb - 12.59(Kn)

9-2-09 - Day of Reckoning

Day 100 for 100 BURPEES
This day had finally arrived, I think summer was too much to keep this going, when this comes around again, How will the challenge go?

Warmup
15 x O/H Squats
15 x Supermans
15 x Situps
x3

Workout
100 BURPEES

(9.30am)
Fiona - 12.07 (pretty good workout for the first time)
Emma - 5.12
Amanda - 5.39
Rachel A - 5.29
Fou - 4.25

(6.15pm)
Kirsten - 7.04
Desiree - 7.26
Deb - 7.32
Louise - 8.58 (another solid time for a first time)

7-2-09

Day 98 for 98 BURPEES

Warmup
400m Run
40 Squats
30 Situps
20 Pushups (kn, F.B)
10 Jumping Pullups
Time:
Jane - 3.10
Emma - 3.36
Kirsten - 3.30
Amanda - 4.05
Vic - 4.08

Workout
"Cards"
Diamonds - Situps
Hearts - Squats
Spades - Burpees
Clubs - Knees to Shoulders
Joker - 200m Sprint

4-2-09

Day 95 for 95 BURPEES

Warmup
High Knees
Butt Kicks
Side Twists
Low Side Shuffle
x3

Workout
800m Run
25 Pushups (Kn, F.B)
800m Run
50 Situps
800m Run
75 Squats
800m Run

Time:
Emma - 10.04
Fou - 10.05
Sarah - 10.11
Amanda - 10.08

2-2-09

Day 93 for 93 BURPEES

Warmup
Good Mornings
Mountain Climbers
Flutterkicks
21-15-9

Workout
"Tabata Rapid"
(9.30am)
*Tuck Jumps
Squats
Dips
*Pushups (Kn, F.B)
Situps

Total:
Sarh - 63 (Kn)
Emma - 75 (Kn)
Fou - 66 (F.B)

(6.15pm)
*Jumping Lunges
*Jumping Pullups

Total:
Kirsten - 83
Desiree - 51
Sam - 63
Deb - 64

31-1-09

Day 91 for 91 BURPEES

Warmup
Bear Crawl
Crab Walk
Caterpillar


Workout
400m Run
*50/100 Birdpickers
400m Run
*40/80 Plankups
400m Run
*20/30 Burpees
400m Run
*20/40 Squats

Time:
Jane - 12.14
Anna - 13.11
*Janine - 10.24
Emma - 11.41
*Kirsten - 9.50
Sarah - 13.13
*Tash - 10.40
Deb - 13.22

28-1-09

Day 88 for 88 BURPEES.

Warmup
10 Frog Jumps out
Low crawl back on forearms
x3


Workout
40 Travel Lunges
20 Burpees w/ pushup
5 Rounds

Time:
Deb -19.28
Lucy - 18.26
Amanda - 18.10
Emma - 16.44
Sarah - 16.16

26-1-09

Day 87 for 87 BURPEES

Warmup
30 x Mountain Climbers
20 x Mountain Jumpers
10 x Rolling Side Planks
x3

Workout
400m Run
50 Squats
25 Burpees
50 Arch Rocks
25 Situps
50 Squats
25 Burpees
50 Arch Rocks
25 Situps
400m Run

Time:
Liz - 14.52
Emma - 13.54
Jane - 13.13
Rachel A - 14.28
Amanda - 13.57
Lucy - 13.50
Vic - 14.58
Andrew - 14.48
Julie - 14.45

24-1-09

Day 85 for 85 Burpees
Sorry for the delay for the past few weeks posts, being in transition with homes has been alot more difficult than I anticipated and not having any internet access in this part makes you quite disconnected to all that goes on. It's quite amazing how much life revolves around this now. So I will just post all the weeks up to date. Let me know how the workouts are going for you by posting your comments. DON'T BE SHY!

Warmup
10 x Jumping Pullups
15 x Incline Pushups
20 x Exa tube Thrusters
x3

Workout
6min Box Jumps - 12"
2min Rest
Bottom to Bottom Tabata Squats
6min Box Jumps

1st 6min Tabata Total 2nd 6min
Rachel A - - 112 150
Amanda - 132 96 120
Deb - 148 72 130
Vic - 121 92 146
Emma - - 157 138

Welcome Back!

Day 82 for 82 BURPEES.
Happy new fitness beginnings and welcome back for another hot year. Our first session back and we eased into this one today. I think there is a bit of catching up to do with burpees for some, however your nearly there. Only 18 days to go you know you can do it.

Warmup
10 Burpees
10 Pushups
10 Lunges
x3

Workout
Bicycles (4 count)
Lateral Bridge (l side)
Arch Rocks
Lateral Bridge (r side)
20-18-16-14-12-10-8-6-4-2

Emma - 12.02
Sarah - 12.02
Amanda - 12.03