Thursday, January 24, 2008

Options for Friday

Here are a few shorter workouts that can be done in conjunction with each other, seperately with skill work, or just one of them if you're in a rush to get yours in today.

Leg and Lung Crank

24 Squats
24 Jump Squats
24 Alternating Lunges
12 Jump Squats

4 Rounds

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5 Two Arm KB Sumo Deadlifts
20 steps Sandbag Walking Lunges with Rotation

5 Rounds

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12 Sit Ups
12 Leg Lifts
12 Push Ups

5 Rounds

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Choose 3 KBs of various weight increments

30 seconds of Swings with the Lightest, Middle, and Heaviest

Rest for 30 seconds

30 Seconds of Swings with the Heaviest, Middle, and Lightest

Rest for 30 seconds

Repeat for 2 Rounds

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"In a disordered mind, as in a disordered body, soundness of health is impossible." -Marcus Tullius Cicero

15 comments:

Dawn said...

Question about the newly posted survey: would the kettlebell class be more instructional or a full workout assuming previous KB experience?

Greg, can you show me how to juggle your hacky sack balls?

Pam, check your email.

Greg said...

Dawn, I'll show you how to juggle if you tell me the secrets to being an American Gladiator. I think we should record Pam doing some KB stuff and send it to the producers of the show. And sooner or later I'm gonna forget that you wear an All Blacks hat.

No spandex today...I stuck with the board shorts.

Daniel Patrick said...

Slosh Pipe is complete! It's 3" PVC x 10' long. After filling it weighs about 35lbs. I spray painted it black with red end caps and taped off the middle so that there is a white line marking the center. No leaks as of yet. I'm a fuel systems technician in the Air Force, so preventing leaks is kind of my thing. I just used Purple Primer and PVC Cement. I allowed it to cure near a space heater.

To parody Weezer: "You got your big G's. I got my slosh pipe."

Pamela MacElree said...

You can record all you want, there's no way I can do some of the stuff on that show. However if I were to post Dawn's email convincing me to partake in the mini spandex outfits that is American Gladiators, someone would definately be inspired.

I'll try Daniel's suggestions for the Slosh Pipe and hopefully have it up and running by the end of the day.

Dawn said...

Greg, there are no secrets to being an American Gladiator as one only needs the ability to unlock the gladiator within (and plenty of baby oil.)

Regular manicures and disdain for bruises prevent me from being the rugger I once was. However, I plan to play 7s this summer. All Blacks cap is in the laundry. USA Rugby on my skull next week.

Pamela MacElree said...

I had to re-read that because I thought you wrote regular manicures and disdain for bruises, but I figured it must have been a typo.

Dawn said...

Pam, no typo.

When you brace for a hit and your first thought is "Please don't bruise me there, I'm going strapless this evening" or you second guess using a stiff-arm because you just got your nails done, its time to make some changes.

Being a diva is fabulous, but it comes with sacrifice. Trust me, I know! ;)

Pamela MacElree said...

And you want me to go into battle, talk about bruises!

Dawn said...

Paminator, you are far greater a warrior than I. Now suit up and go get your glory, dammnit!

Daniel Patrick said...

Pam,

Let me know how it goes. Feel free to email me if you need detailed help.

Rob said...

Don't worry anymore about the pipe Pam. I'll bring it home after class tomorrow and fix the leaks. I also want to mark the halfway point according to the shifting weight and the end caps, not just the measured point. My barn is warm enough to fix it up and workout with it. I brought it in to have some guidance on the different movements with it. Thanks for the ongoing repairs.

Greg said...

Dawn, what kind of rugger are you?

Paminatrix, face it, you're going into battle

Pamela MacElree said...

Rob, the slosh is ready to go, the only thing I'd like to do is permanently seal the threaded end. I didn't do it yet because you said you wanted to be able to adjust the weight. The threads leak a little, but I can fix that before class tomorrow morning and it will be solid and air tight before 8:45am. Your call.



My new names sound a little leather and chains like don't you think?

RhinoChiroCenter said...

Greg- Dawn does a really mean "Haka", have her show you. Other than that, all I get from the conversation above is that Greg has hacky sack balls that are infused with epoxy, and Pam is some kind of Viking Queen in booty shorts. Is that right? Oh yeah and Rob has a barn, but no animals!!

Pamela MacElree said...

That about wraps it up.