WOD 083012

REST DAY

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?

WOD 082912

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?

WOD 082812

 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?

WOD 082712

Welcome back from a quick weekend!  Let's get this week started right.  You better be coming in here with the best freakin' attitude you can find.

WORKOUT

7 RFT

• 10 Burpees
• 10 Plyo-Split Squats
• Walking Lunges (down and back the length of the court)
• 50 Line Jumps 

 Focus on the form of your burpees especially.  Click on the link below to watch the attached video for some tips to get the most out of that motion.

Burpee Video

ESSENTIAL QUESTIONS

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.

WOD 082412

1 Lap at Baker Park

Post your comments: What was your time?  Did you alter the workout at all?  If so, in what way?  What is your grade for today?  Defend your reasoning.

WOD 082312

WORKOUT



AMRAP in 15 minutes...

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.

WOD 082212

As yesterday turned into a free day we will be completing yesterday's workout of 1 lap around Baker Park.  Post your comments on the WOD 082112 post.

WOD 082112

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?

WOD 082012

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?

WOD 081712

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?

WOD 081612

Welcome!  I hope you are as excited about the coming year as I am.  You know exactly what I am expecting out of you so let's get started!

FITNESS TEST

Today your current fitness will be tested with the following exercises:

•  Body Squats (aka Air Squats)
•  Push Ups
•  Sit Ups
•  Burpees
•  Prayer Squats for time

Each exercise will be measured twice for 1 minute a piece with the exception of the Prayer Squats.

ESSENTIAL QUESTION

How do you feel physically, emotionally, mentally after the workout?  Did you do as well as you expected?  Post your response in the comment section.