April 29

Pacer Test
Students are tested on cardiovascular ability

April 28th

This week each student was required to make up their own workout for the week. I will focus more on video's and pictures of their workout this week. I will also try to show some of the best of the best workouts that have been handed in.

Crossfit By Kelsey

Monday Minute Madness
5 pullups
10 squats
15 crunches on the minute for 30 mins
cardio afterwards

Tuesday
Crossfit pyramid 2
pushups 10-9-8-7-6-5-4-3-2-1
sit ups
air squats
lunges
burpees
pull ups
wall balls
dumbell bench
cardio afterwards do a set of ten of each exercise then nine of each and so on


Thursday Fitness Frenzy
Deck of Cards
Hearts = situps
Diamonds = pushups
spades = burpees
clubs= squats

cardio for 10 mins

Deck of cards
hearts = lunges
diamonds = abcrickets
spades = situps
clubs = wall balls


Friday
Pullups 1 in 1st minute
2 ind 2nd minute
3 in 3rd minute and keep going until failure
3x 50 situps
back ext 3x 25
calf raises 3x 15
cardio

Self Assessment

You are entering your last 6 weeks of training for this year.

Questions to ask yourself

1. Why am I working out?

2. What have I achived so far?

3. What workouts should I be doing to meet my goals?

4. What exercises should I be focusing on?

5. What rep patterns should I be doing?

What our programs are working on

Crossfit: Total body fitness with a focus on building lean muscle mass

Athlete Game Day: Maintance and skill

Athlete: Explosion, vertical jump, size, and strength

Fitness: Weight loss or muscle toning

Areas we need to focus on for the last 6 weeks

1. Reps

Strength = 3-5 reps

Hypertrophy= 6-8 reps

Muscle Tone= 12+ reps

2. Rest Time

Strength= 1-2 mins in between heavy sets for your main lifts

Hypertrophy= 1 min in between sets

Muscle Tone= 30 seconds or less in between sets with focus on keeping heart rate high the entire workout

April 20

Crossfit: Barbara 20 pullups 30 pushups 40 situps 50 squats 5 rounds for time Fitness Workout: 50 Squats 20x 10 sec leg lifts supermans plank position 3 Dumbell Lifts 30 Burpees Athlete Bench Program Bent over rows Tricep Ext Curl and press 30 chinups 30 pullups Med Ball Routine

Another version that will step up intensity would be the warrior bent over row! Here is an example http://www.youtube.com/watch?v=_5u4Q8R1RMc Bent over row is a very common exercise that many people perform in many different ways. Some use barbells some use dumbells. Try to get the back and chest parallel to the ground for the choice you make.

4-17

Crossfit
# of rounds in 20 mins
20 crunches
10 pushups
10 burpees
10 pullups

Fitness
50 crunches
20 burpees
20 pushups
20 ab crickets
Cardio

Athlete
hang cleans 3x 5
Bar squats 3x 8
Plyo box 15 per leel
Vertimax
Jump Rope Routine
Med ball routine

4-16

Crossfit:
200 dumbell reps for each muscle group
Back- arms- chest and shoulders- legs

Fitness:
50 burpees
50 lunges
50 crunches
20 pushups
Cardio

Athlete
Bench Program

Hang Clean Form Complex
Jump Shrugs 3x 4
Jump Pulls 3x 4
Upright Row to Clean Catch 3x 4

Dumbell Curl and Press 3x8
Bosu Pushups 2x Fail
med ball routine

Athlete Gameday:
50 Air squats
20 Pushups
50 Crunches
Jump Rope Routine
FW Routine



Only thing I don't like with this video is that she is leaning too far forward at the beginning of the lift. I like to teach sit back instead of leaning forward to take bar down to the knees in the beginning of the exercise.

4-15

30 Minute Run

4-14

Crossfit
20 roman chair back ext
20 roman chair situps
4x 30 sec wall sits
as many rounds as possible in 20 mins

Fitness:
50 weighted lunges
2x 40 wall sits
3 lower body lifts
cardio when done

Athlete
50 lunges
50 air squats
3x 8 front squats
3x 8 leg extensions
3x 5 hamstring curl
speed ladder
plyo box 20 jumps at each height

April 13th

Crossfit:
50 crunches
50 pullups
50 burpees
50 squats
50 pushups
2 rounds for time

Fitmess:
50 lunges
50 crunches
50 Air squats
When done lower body or cardio

Athlete
Bench Program
3x 5 hang cleans
3x 5 Jump shrugs
3x 8 alt arm curls
2x 20 uneven pushups
2x fail pullups
2x fail tricep pushups

April 9th

Crossfit:
Pushups/ Situps/ Lunges
21-18-15-12-9-6

Do 21 pushups and situps then lunges for 100 feet or 18 lunges
Then go to 18 and so on

Fitness:
50 Crunches
50 Lunges
Pushups 2x Fail
Any 2 Lifts
Cardio

Athlete:
Bench Program
15-12-8 reps of the following
Squats
Curl and press
Bent over rows
Calf raises
Dumbell pushup and row

FW Ladder and Jump Rope routine when done

Athlete Gameday:
20 Crunches
20 Pushups
Fw ladder
MB Routine

April 8th

Crossfit Deck of Cards

Performed deck of cards as a class
Hearts- Crunches
Diamonds- Ab Crickets
Spades- Burpees
Clubs- Pushups

This is a very easy workout to do at home. Just take a deck of cards and do reps for the number on the card you pull. Face cards are worth 10, Aces are 11, and Jokers are 20 of whatever exercise you just did.

April 2

Your triceps make up 2/3 of your arm and biceps make up 1/3.

Crossfit:
20 Pullups
20 Dumbell Bench Press
20 Roman Chair Back Ext
20 Roman Chair Situps
20 Curl and shoulder press

Fitness
50 Ab Crickets
100 Crunches
Upper Body Exercises


Athlete:
Bench Program Day 4
Hang Cleans 3x 5
Dumbell Incline Press 2x 8
Shoulder Press 2x 8
Tricep Pushups 3x Fail
Dumbell Kickbacks 3x 8
Chin ups 2x Fail



Athlete Gameday
FW Ladder
FW Mat
Lat Plyo Box 75 Touches
Med Ball Routine
Jump Rope Routine