Archive for August, 2007

Modified Nicole

August 30, 2007

Do as many sets in 20 minutes as possible.

400m run
10 – 15 Shoulder Presses


Walking lunge

August 28, 2007

300m Walking lunge
400m run

Steve, Bill, Kim, Lisa and Tammy all took part. The walking lunges are MUCH harder than they look. Here is how they should be done:


August 27, 2007

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Steve: 7:47 (45 pound Thrusters/Assisted Pull Ups)
Paul: 4:17

Aug. 25

August 26, 2007

Deadlift 5-5-5-5-5-5-5 reps

Feel the burn

August 24, 2007

Five rounds for time of:
50 Squats
20 Push-ups
15 Sit ups

Rest day

August 23, 2007

Take a rest day or sub in some running, swimming, biking …

Shoulder Press

August 22, 2007

Shoulder Press 5-5-5-5-5 reps

workout time: 6am – Paul and Bill
12noon – Steve

Tabata Something Else

August 21, 2007

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

workout time: 6am
Paul, Craig,  Kent, Bill and Steve did the workout. Craig and Steve finished with a 1k run, Kent did 400m.
Well done lads!

Start of week 2

August 20, 2007

Front Squat 3-3-3-3-3-3-3 reps

workout time: 6am
Paul and I did these with increasing weights

Ok I am tired …

August 18, 2007

21-15-9 reps of:
Pull ups
Dumb bell swings

workout time: 6am
It was hard (very hard) to get up this morning … but Paul and I did the workout. Craig was a no show …. Paul did 21-15-9 of both while I did 9-5-5 of the pull ups and 21-15-9 of the dumb bell raises with increasing weight.