Follow along throughout the school year for invigorating workouts to keep you energized, positive, and in shape! (As well as out of trouble.) Workouts are designed for those without gym equipment, or the money for a gym membership, to still practice a healthy lifestyle. Hard work! Determination!
SET A GOAL!!! HOW MANY ROUNDS DO YOU WANT TO COMPLETE?
ESSENTIAL QUESTIONS
What was your goal?
How many rounds did you actually complete in 7 minutes?
Did you alter either of the exercises in any way?
In what way?
Why?
We have been doing workouts for 2 months for some of you. Write a journal-like response explaining how are you feeling now compared to the beginning of the year? Could you be doing better? Explain. Where would you like to be by the end of the semester? Explain. (Able to do 100 squats without rest, 50 push-ups without rest, increase all AMRAPs and RFTs, smile more, have more self esteem, be less stressed, etc.)
We are doing the workout from last Friday since almost no one was here by P.E. then.
100 Push-Ups
100 Abs
100 Squats
For Time! Set a goal!
ESSENTIAL QUESTIONS
What was your time?
Did you achieve your goal?
If so, what is your goal for next time? Be specific!
If not, how does that affect your attitude towards working out? Will you reset your goal for next time?
Was there a pattern to your repitition of each exercise? For example: 10 Push-Ups, 10 Sit-Ups, 10 Squats. Perhaps you did all 100 Push-Ups first, then 100 Abs, then 100 Squats.
How did you group your exercises? (Example: 10 Push-Ups then 10 Crunches)
Did you do any variations of the exercises to increase or decrease the difficulty? (Example: Staggered push-ups, knees up crunches, 1 handed push-ups, v-ups, etc.)
What is your goal for the next time we do a similar workout?
Post your time. In what ways could you alter each exercise to make it more challenging? Could you alter them for people who may not be physically capable of performing the exercises? During which exercise did you feel the most confident?
1 Sprint (down the length of the basketball court)
ESSENTIAL QUESTIONS
Post your time. What could you have done better? How do you know? Are any of the exercises easier to complete now than 4 weeks ago? How so? What are a number of changes you could make to this workout to make it even more challenging?
Catch up on any comments dating back to WOD 090612. Make sure your comments are matching up with the score you would like according to the P.E. rubric.
Post your time. How does running long distance feel now compared to the beginning of the school year? Compare and contrast running long distance versus running sprints.
Welcome back! I hope you had a nice weekend with the beautiful weather. Let's have a great week!
WORKOUT
6-8 Rounds of...
1 Sprint
3 Burpees
ESSENTIAL QUESTIONS
What muscles did the most work for you? How can you tell? In what way would rearranging the order of the exercises affect you? How were your times compared to the last day we sprinted? What are your goals for the next Sprint day? What is "integrity" to you?
Pay close attention to the form shown in the video. Many of you are now engaging your hips which puts your weight in you knees rather than in the leg muscles. A couple of you are now keeping a strong core. To fix that, start raising your arms as you lower your body in order to keep the chest open and up rather than hunched and down.
ESSENTIAL QUESTIONS
As you complete this workout, try different paces and be fully cognizant of your form at each pace. For example, what do you notice about your body when you do a regular squat? Now, instead of doing a squat at a normal pace, slow it down and take 3 to 4 seconds to lower your body into the squat and then explode back up. Did you notice any change in your body during the slower motion? Try numerous squats as fast as you can. What did your form do this time? After observing your body and form in each of these settings, which pace do you think is best for you at this time? Why is that?
You have each worked well, but I know you can do better. Each of you continues to push the physical aspect of this course, but few are taking the educational side as seriously. Today is your chance to go over your past posts with the checklist located on yesterday's WOD and fix the posts from WOD 083012, WOD 090412, and WOD 090512. Most of you are fulfilling the 4s in the Participation/Assignments category, but few in any of the others. Sit down and take your time to focus your best efforts on your posts.
Good morning! Before you continue, make sure you go back and comment on yesterday's post. Remember, you are being graded according to the rubric I handed out last week so be sure to
Answer each question thoroughly.
Respond in complete sentences.
Check your capitalization, grammar, and punctuation.
Read a classmate's post.
Positively respond to a classmate's post.
Now that you've done that, here is today's
WORKOUT
100 Burpees for time. WATCH THE BURPEE VIDEO! It will help you get through these with greater ease.
ESSENTIAL QUESTIONS
Post your time. At what point did you start to feel your form give way? What did you have to do to ensure you kept good technique? This is going to be a measurement workout we use for the future. What is your goal for the next time we do this workout? What was going through your mind as you performed today's workout? Why were you thinking that?
Welcome back! I hope everyone had a fun Hog Days. Pay very close attention to the workouts the next couple of days because Friday you will all have a test. Note in your workout journals what part of your body each individual exercise seems to primarily affect. I will attach a few articles explaining why some of my favorite exercise movements are effective. For example, click on the link below to find out more about burpees.
Post your time. After reading the burpee article, did you try a variation of the burpee? Have you been able to break through your mental block yet? As this will be the third full week of workouts, have you achieved any of your minor goals yet? If so, explain. If not, have you come up with any minor goals for the near future?
Click on the above to read an article explaining the importance of taking a break.
ESSENTIAL QUESTIONS
Respond to the following in a comment post: What are the two types of recovery? What are 3 reasons that rest is necessary which stuck out to you? Is this article an opinion piece, or factual? How can you tell?
I was impressed yesterday. Can you impress me again?
WORKOUT
For Time:
12 Air Squats
12 Burpees 11 Air Squats
11 Burpees
10 Air Squats
10 Burpees
9 Air Squats
9 Burpees
8 Air Squats
8 Burpees
7 Air Squats
7 Burpees
6 Air Squats
6 Burpees
5 Air Squats
5 Burpees
4 Air Squats
4 Burpees
3 Air Squats
3 Burpees
2 Air Squats
2 Burpees
1 Air Squats
1 Burpees
ESSENTIAL QUESTIONS
What was your time? At which set did you have to take a break or start to slow down in order to keep good form? Explain in detail your thoughts about Burpees? What could you have done as a substitute to the Air Squats?
Great job yesterday! Keep up the good pace and positive attitudes.
WORKOUT
6 to 8 Sprints
Today I will be filming each of you so we can analyze and critique your technique in order to discover any weaknesses which need to be adjusted.
ESSENTIAL QUESTIONS
What was your best time? Do you have any goals for future short distance sprints? How does the way your body feels after sprinting differ from the way you feel after running long distance? Why do you think that is?
Comment on the following: Did the video help you at all? Which was your favorite part of the workout? Which was the weakest? What do you need to work on the most? Form? Breathing? Pace? We've been working out for almost 2 weeks now. Have you noticed any difference in your health? What about in your daily routine? Do not limit your responses to the physical differences. Consider the mental and emotional aspects as well.
1 Lap around Baker Field
15 Burpees
15 Push-Ups
15 Air Squats
Push yourself! These workouts are designed for you to determine the pace. The faster pace PAIRED WITH the best technique will have the best results.
ESSENTIAL QUESTIONS
How many rounds did you get in? How would you grade yourself today? I am not simply asking WHAT grade would you give yourself for today, but WHY? Post your responses IN COMPLETE SENTENCES.
I know some of you may have sore legs and that's GREAT!
WORKOUT
1 Lap around Baker Park (appx. 2 miles)
Push yourself today. As you work the leg muscles the soreness will dissipate. I never said this would be easy, but it is most definitely worth it. Try to best your last lap time.
ESSENTIAL QUESTION Post your time. Describe in detail what you need to do to lower your time? Do you need to work on your breathing techniques? Your leg muscles? Your posture? Your mindset? How so?
I hope you all had a good weekend. Let's get this week started right.
WORKOUT
5 RFT (Rounds for Time)
Walking Lunges (down and back the length of the gym)
15 Air Squats
10 Push Ups
20 Sit Ups
10 Burpees
25 Line Jumps
ESSENTIAL QUESTIONS
Post your time and comment on the following: Which exercise would you consider your strongest? Your weakest? Why? What is your long term fitness goal for this semester?
Great job yesterday! I know some of you really pushed yourselves. I also know some of you were outside of your comfort zone. Each of you did very well in many aspects. Part 2 of your fitness test is today!
Fitness Test Part 2
1 Lap around Baker Park for time
Remember to pace yourself. Baker has a lot of inclines and declines.
BONUS ROUND!
Finish with sprints.
Essential Question
Post your time in the comments section. How do you feel about running? In what ways would you like to improve your running experience? Can you think of any benefits associated with running? Were you able to do the bonus round?
You'll notice that I left a couple of days out. I was trying to give some of you time to catch up with the workouts.
Today's workout is awesome!
Find a nice flat field, sidewalk, track, or parking lot to work in. We're doing sprints!
8 sprints of 40 yards
After each sprint do:
5 Burpees
5 Push ups
5 Air squats
5 Crunches
Good luck and good form!
Mr. Stein
Today's workout is targeting the entire body. It's 4 sets of 3 different exercises.
Start with 27 reps of Air Squats, then 27 reps of Burpees, then 27 seconds of Hand Stands. If you can't do a hand stand by yourself then do them against a wall. Two options: 1) Just kick up into a handstand, hold it for a second and then fall out of it or 2) walk up into a handstand like the video shows and change from doing "repetitions" to holding that position for that many seconds (27 reps changes to holding 1 rep for 27 seconds). Repeat the cycle at 21 reps, 15 reps and 9 reps. Post your time!
15 Push-ups
25 abs
15 Air Squats
Run in place with high knees 30 Seconds
Running in place with high knees
20 Minutes
AMRAP (As many rounds as possible)
In other words, you are going to perform the circuit above (push-ups, abs, air squats and then run in place). That's 1 round. Then you are going to repeat the circuit again and again until your 20 minutes is up.
Post how many total rounds you get in 20 minutes. For example:
7 Rounds of push-ups
7 Rounds of abs
6 Rounds + 12 Air squats
6 Rounds RIP (run in place)
That tells me that you were on the 7th round of air squats when your 20 minute time limit ended but were able to get 12 of the 15 necessary to count as a full round.
Post your time and describe the kind of terrain you ran on (sidewalk, street, woods, park, uphill, flat land, mountains, volcanoes, water, etc.).
If you can't run for a full 20 minutes then break it into time segments such as run for 1 minute and walk for 1 minute. Your goal is to build up to 20 minutes in the next few weeks. Pace yourself and focus on controlling your breathing.
I hope everyone is enjoying not having to go to school right now! Even summer school isn't that bad as it's only a half day. Let's get started!
7 Rotations for Time (RFT)
30 Air Squats
20 Abs (sit-ups, crunches, etc. Mix it up a each rotation.)
10 Push-Ups
You're going to do 30 Air Squats, then 20 Abs, then 10 Push-Ups. Repeat that order a total of 7 times.
Keep track of your time! I want you to share your time by posting a comment attached to today's post.
Watch the Air Squat video if your body doesn't feel right. If it doesn't feel right then you're form is wrong. This should have a natural feeling of muscle and joint use.
This is more of a test post just to make see how well I like the setup for this page.
BUT, I am very excited to be doing this for you all this summer. It's going to take dedication and hard work, not only on my part, but on yours' as well. Stick to it throughout the summer. We've worked hard to get to where we are, don't let a long break ruin what you have accomplished.
This is the link to the Crossfit Website for the days when you want more than what I give you.
These workouts are designed for you to do at your pace. If you want the best results, then you should push yourself as much as possible and then even MORE than that. If you don't feel like...
...this...
...or this...
...after your workout, then ask yourself if you are really pushing hard enough. Attitude is what it's all about. You should be smiling after the exhaustion, just like...
