Nov. 1st, 2008

roundballnz: (Default)
Another challenge .....
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There are two versions. The Michael Myers, and the Jason Voorhees.

--> Go through each circuit two times for 502 total reps.
--> Rest as little as possible.
--> Timed event.

Michael Myers (Intermediate Version)

31 Bodyweight Squats
13 Elevated Pushups (per side)
31 Lunges (total, not per side, start with your weak side to get extra rep)
13 Inverted Rows
31 Side-to-Side Hops (total)
13 Inverted Rows
31 Close-Grip Pushups
13 Underhand Inverted Rows
31 Jumping Jacks
13 Burpees
31 Diagonal Lunges (total, not per side, start with your weak side)


Jason Voorhees (Advanced)

31 Bodyweight Squats
13 Spiderman Pushups (per side)
31 Lunges (total, not per side, start with your weak side to get extra rep)
13 Pullups
31 Side-to-Side Hops (total)
13 Inverted Rows
31 Close-Grip Pushups
13 Chinups
31 Jumps
13 Burpees
31 Diagonal Lunges (total, not per side, start with your weak side)

Boo!
__________________
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fat Loss

bah humbug!

Nov. 1st, 2008 05:48 pm
roundballnz: (Default)
Okay the world has gone mad - when I was growing up "halloween" was something Amercians/Canandians did - but the rest of us in NZ  didn't ....... fast forward a few years & the commercialisation of Halloween has a firm hold here now. The supermarket last night looked like hurricance/tornado had been thru the snack area!!

Don't get me on how its a good thing to encourage youngsters to gorge themselves chocolate etc .... Traditionally the celebration for this time of year down here is GUY FAWKES .. BUT Now the local supermartket chain has a sign up stating they won't be selling them for safety reasons !!! BUT its okay to encourage kids to go door knocking on strangers asking for junk food  - while there is an obesity epidemic .... go figure

so the moral is we need protecting from ourselves - except when there is a global imperative to make money out of the occasion !?



roundballnz: (Default)
One I intend to try someday soon - anyone keen ?????

-------------------------------------------------------------------------------------
The Gauntlet

Sometimes it's not good enough to "do" a BW Cardio workout....this one must be defeated to actually win. Keep track of your time, stay intense, ignor any stares, rest if you have to, but keep moving forward.

Part I: No Treats


1. Stepups with Cross Crawl (a normal CC, but it's done after you've stepped up) - 10 Reps per side

2. Inverted Rows - 15 Reps

3. Running in Place (High Knee Stepping) - 50 Steps per side

4. Bicycle Crunches - 50 per side

5. Decline Pushups - 20 Reps

6. Spiderman Climb - 15 Reps per side

7. Squat Thrusts (burpees w/out standing up. Pushup position, bring knees up to chest, push back out...1 rep) - 10 Reps

8. Prisoner Squats - 20 Reps


Run Through Part I of the Gauntlet 3 times (if you can). My math only gives a total of 595 reps (eg. Running in Place only gives you 50 total reps). 


Part II: The Four Horsemen


1. Pull-ups - 15 Reps
2. Push-up Burpees - 10 Reps
3. Single Leg Squats - 10/side
4. Decline/Incline Push-ups - 10/side *feet on bench, one hand on DB/small medicine ball

Allowable substitutions for the above...Assisted Pull-ups, Single Leg Squats using a bench as an aid, knees on bench while doing pushups of any kind.

Run Through Part II of the Gauntlet 1 time. My math gives a total of 65 Reps.


Part III: Finish The Gauntlet....If You Can


Run Forest Run: 1 mile...jog, walk, dance, or do the Samba, but complete the mile.

* I converted the mile to kilometers....1 mile = 1.609344 kilometers (you can google just about anything)

Total time is the only thing that matters
 

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