tag:blogger.com,1999:blog-1991846932391476292024-02-07T18:02:09.757-08:00Team WorkoutsKasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-199184693239147629.post-23330185355925034642012-12-21T16:17:00.002-08:002012-12-21T16:17:55.127-08:00Week of Dec. 24thwednesday 26th<br />
Nathan - endurance, core and floor (all yellow exercises)<br />
Jamie - endurance and core (all yellow exercises)<br />
Chris - endurance, core, floor and campus B (all blue exercises)<br />
Lil Nate - endurance and core (all green exercises)<br />
<br />
thursday 27th<br />
everyone do a core workout (yellow)<br />
<br />
friday 28th<br />
Everyone do fingers and campus<br />
Nathan, Jamie, Anna - yellow for all<br />
Chris - blue for all<br />
Evan and lil nate - green for all<br />
<br />
Everyone but anna and evan do the blue core workout as well<br />
<br />Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-211748446412415952012-12-12T20:47:00.001-08:002012-12-12T20:47:15.928-08:00Workout #2 (Thursday, 12/13)
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<u>Endurance Training (10 to 15 minutes)</u></div>
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<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->20 moves on the following walls in order<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->left
traverse<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level2 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->right
traverse/TBA wall<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->45
degree wall<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->wave
wall<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->60
degree wall<o:p></o:p></div>
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<br /></div>
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<u>Pull ups (5 to 10 minutes)<o:p></o:p></u></div>
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<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->do 5 pull ups on the following holds <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->jug<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->1
¾” 3 finger pocket<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->1
3/8” edge<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->1”
edge<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->5/8”
edge<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->2
¾” round sloper<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->do three sets alternating with at least one
person <o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->otherwise rest 30 second to 1 minute in-between
pull ups<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Endurance Training (10 to 15 minutes) <o:p></o:p></u></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->30 moves on the following walls in order<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->left
traverse<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->right
traverse/TBA wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->45
degree wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->wave
wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->60
degree wall<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Lock offs (15 to 20 minutes)<o:p></o:p></u></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->10 second lock offs on the following holds<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->on
the system wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->pinches<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->edges<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->on
the hang board<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->jug<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->1 ¾” finger pocket<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->1 3/8” edge<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->1” edge<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->5/8” edge<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->2 ¾” sloper<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->on
campus board<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->right wooden rungs<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->slopers<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->do 3 sets alternating with at least one person<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->otherwise rest 30 second to 1 minute in-between
hangs<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Endurance Training (10 to 15 minutes) <o:p></o:p></u></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->40 moves on the following walls in order<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->left
traverse<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->right
traverse/TBA wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->45
degree wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->wave
wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->60
degree wall<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Floor Workout (30 to 35 minutes)<o:p></o:p></u></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->do the following exercises without stopping (NO
REST) <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->five times<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->15
push ups<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->15
toe touches<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->15
squats<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->15
leg lifts on pull up bar<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->15
dips<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->15
side to sides<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->15
pull ups<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->15
bicycles with elbows<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->15
jumping jacks<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->15
crunches<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Endurance Training (15 to 20 minutes)<o:p></o:p></u></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->50 moves on the following walls in order<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->left
traverse<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->right
traverse/TBA wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->45
degree wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->wave
wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->60
degree wall<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Hangs (15 to 20 minutes)<o:p></o:p></u></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->10 second hangs on the following holds;
shoulders should be engaged!<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->on
the system wall<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->pinches<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->edges<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->on
the hang board<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->jug<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->1 ¾” finger pocket<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->1 3/8” edge<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->1” edge<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->5/8” edge<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->2 ¾” sloper<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";">o<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]-->on
campus board<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->right wooden rungs<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->slopers<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->do 3 sets alternating with at least one person<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->otherwise rest 30 second to 1 minute in-between
hangs<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment-->Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-69737444259448297282012-07-25T14:01:00.004-07:002012-07-25T14:01:56.993-07:00Workout #4 (7/25/12)<b><u>Warm up (15 minutes)</u></b><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- 50 jumping jacks</span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- climb up and down 5 greens or reds (slowly concentration on foot placements)</span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- attempt to traverse the gym (start on left side of jug wall to wave wall)</span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- stretching (all 7 positions at 45 seconds hold each)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br /></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><b><u>Lock off Workout on system wall (alternating with someone else) (20 minutes)</u></b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- 30 second lock off on pinches<br />- 30 second ninety degree lock off on pinches<br />- 30 second lock off on far edges<br />- 30 second ninety degree lock off on far edges<br />- 30 second one (left) arm lock off on jug (if you can't then grab your wrist)<br />- 30 second one (right) arm lock off on jug (if you can't then grab your wrist)<br />- 30 second ninety degree one (left) arm lock off on jug<br />- 30 second ninety degree one (right) arm lock off on jug<br />- 30 second lock off on jugs<br />- 30 second ninety degree lock off on jugs</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- do a total of 2 times!</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br /></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><b><u>Campus board workout - wooden one (30 to 45 minutes)</u></b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- campus rungs large enough to easily complete 5 pull-ups on</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- start both hands on rung 3</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- campus to rung 5 with one hand</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- campus to rung 7 with other hand</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- match rung 5. this is one rep.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 30 second to 1 minute between reps</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- aim for 4 reps. this is one set</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest for 3 to 4 minutes between sets</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- aim to complete 6 sets</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- remember to alternate hands</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><b><u>Pull up and push up pyramid (20 - 35 minutes) </u></b><br />- alternate with as many people as are there to do the workout<br />- if you can do 10 pull ups & 20 push ups in one try to the blue version<br />- everyone else do the red version<br />- pull ups first (5 minutes w/ two ppl - 10 minutes w/ four ppl)<br /><span class="Apple-style-span" style="color: blue;">- 2, 4, 6, 8, 10, 8, 6, 4, 2 (pull ups)</span><br /><span class="Apple-style-span" style="color: red;">- 1, 2, 3, 4, 5, 4, 3, 2, 1 (pull ups)</span><br />- rest 2 minutes<br />- push ups next (stay in push up position) (10 minutes w/ two ppl - 20 minutes w/ four ppl)<br /><span class="Apple-style-span" style="color: blue;">- 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 (push ups)</span><br /><span class="Apple-style-span" style="color: red;">- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (push ups)</span></span><br />
<br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><b><u>Finger workout on hangboard (10 to 15 minutes)</u></b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- should be able to hold on to the holds you use for 10 seconds easily (with not a lot of effort)</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><u>slopers </u></span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span><br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 2 minutes</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><u>middle 2 fingers in deep pockets</u></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 2 minutes</span></div>
<br />
<br />
<br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><u>front 2 fingers in deep pockets</u></span><br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 2 minutes</span></div>
<br />
<br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><u>one pad crimps (open hand)</u></span><br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 2 minutes</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><u>pinches on system wall</u></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- hold for 7 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 3 seconds</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- rest 2 minutes</span></div>
<br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br /></span></div>
<br />Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-68574394447995357562012-07-21T13:46:00.003-07:002012-07-21T13:46:53.856-07:00Workout #3 (7/23/11)<u><b>Warm up (15 minutes)</b></u><br />
- up and down stairs 3 times<br />
- 25 jumping jacks<br />
- all 7 stretching positions hold each for 45 seconds<br />
- traverse left to right on jug wall matching feet making no noise<br />
- traverse right to left on jug wall matching feet making no noise<br />
- traverse left to right on jug wall with eyes closed making NO NOISE!<br />
<br />
<b><u>Competition ISH training (30 minutes)</u></b><br />
- everyone pick four problems one on each of the following walls (vert, rt trav/TBA, 45 and wave)<br />
- make sure the problems are ones that you can eventually do but are still hard for you, and hopefully you will spend the WHOLE 5 minutes trying it<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhroNVZIwolQzcVAatFZUwOpYCtQoLluaHMWSTAxztRn0aIwfzI5-STDM2k4XlrAABNw7qXTatRPcmErM56bd6olTm3hHqsKIvl42_F9lsX0fftcArIzQcPqXcBA2kpR6YRDtYmhFD81VI_/s1600/comp+Sheet1+copy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="169" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhroNVZIwolQzcVAatFZUwOpYCtQoLluaHMWSTAxztRn0aIwfzI5-STDM2k4XlrAABNw7qXTatRPcmErM56bd6olTm3hHqsKIvl42_F9lsX0fftcArIzQcPqXcBA2kpR6YRDtYmhFD81VI_/s640/comp+Sheet1+copy.jpg" width="640" /></a></div>
<br />
- follow the table shown above; if there are more than 4 climbers have "Climber #5" follow "Climber #1" after the first 5 minutes<br />
<br />
<b><u>Pull up pyramid (10 minutes)</u></b><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;">- do it with someone else to alternate and get some rest<br />- if you can do 10 go 2 to 10 back down (2,4,6,8,10,8,6,4,2)<br />- if you can do 5 go 1 to 5 back down (1,2,3,4,5,4,3,2,1)</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br /></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><b><u>Push up pyramid (20 minutes)</u></b></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- do it with someone else to alternate and get some rest</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- if you can do 20 go 2 to 20 back down (2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2)</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- if you can do 10 go 1 to 10 back down (1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1)</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><b><u>Ab workout (15 minutes)</u></b></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 crunches</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 15 v-ups</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 crunches</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 15 tuck ups</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 crunches</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 15 bicycle to elbow</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 crunches</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 15 sidewalk slams</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 crunches</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 15 toe touches</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 crunches</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">*repeat twice*</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><b><u>Pull up touches (10 minutes)</u></b></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- on the Metolius hang board have both hands on the jugs</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- pull up and try to touch the red box (with left hand)</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- repeat 5 times with left hand </span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- drop and let someone else go</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- then repeat 5 times with right hand</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- drop and let someone else go</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- repeat 5 times with left hand</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- drop and let someone else go</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- repeat 5 times with right hand</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- finish with pull ups (5 or 10 depending on what you can do in one attempt)</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><b><u>Small Floor workout (20 minutes)</u></b></span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 30 dips</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 jumping jacks</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 20 push ups</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 jumping jacks</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 15 or 20 pull ups</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- rest 2 minutes</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 dips </span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 jumping jacks</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 15 push ups</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 jumping jacks</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 10 or 15 pull ups</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- rest 2 minutes</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 20 dips</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 jumping jacks</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 10 push ups</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 25 jumping jacks</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;">- 5 or 10 pull ups </span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 20px;"><br /></span></span><br />
<br />Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-8310935467188683532012-07-15T16:05:00.001-07:002012-07-18T12:25:49.061-07:00Workout #2 (7/18/12)<b><u>Warm up (15 minutes)</u></b><br />
- 50 jumping jacks<br />
- climb up and down 5 greens or reds (slowly concentration on foot placements)<br />
- attempt to traverse the gym (start on left side of jug wall to wave wall)<br />
- stretching (all 7 positions at 45 seconds hold each)<br />
<br />
<b><u>Pull up pyramid (10 minutes) </u></b><br />
- do it with someone else to alternate and get some rest<br />
- if you can do 10 go 2 to 10 back down (2,4,6,8,10,8,6,4,2)<br />
- if you can do 5 go 1 to 5 back down (1,2,3,4,5,4,3,2,1)<br />
<br />
<b><u>Finger training (10 minutes w/ 2 ppl - 20 minutes w/ 4 ppl)</u></b><br />
- alternate with someone for rest<br />
- Chris and AJ on the moon board<br />
- everyone else on the Metolius board<br />
- DO NOT CRIMP!!! OPEN HAND!<br />
- when hanging make sure your arms a slightly bend<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqz57ewxg2QEvJLle6gz56pD33dg3p-WXeu6PUDw3UnIDxqXrxsPaX0dvP4QJYtAMxPbMuTa2AufPyuOlePu-XhbOw11pXMgjw3H4_NlgRYhdpljLQHcTXb1eYw-DAxHyOLvkFDnfiPPL-/s1600/FingerboardNumbered.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="340" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqz57ewxg2QEvJLle6gz56pD33dg3p-WXeu6PUDw3UnIDxqXrxsPaX0dvP4QJYtAMxPbMuTa2AufPyuOlePu-XhbOw11pXMgjw3H4_NlgRYhdpljLQHcTXb1eYw-DAxHyOLvkFDnfiPPL-/s640/FingerboardNumbered.jpg" width="640" /></a></div><br />
<div style="text-align: center;">- 10 second hang on #1</div><div style="text-align: center;">- 10 second hang on #1</div><div style="text-align: center;">- 30 second rest</div><div style="text-align: center;">- 10 second hang on #2</div><div style="text-align: center;">- 10 second hang on #2</div><div style="text-align: center;">- 30 second rest</div><div style="text-align: center;">- 10 second hang on #5</div><div style="text-align: center;">- 10 second hang on #5</div><div style="text-align: center;">- 30 second rest</div><div style="text-align: center;">- 10 second hang on #3</div><div style="text-align: center;">- 10 second hang on #3</div><div style="text-align: center;">- 30 second rest</div><div style="text-align: center;">- 10 second hang on #2</div><div style="text-align: center;">- 10 second hang on #2</div><div style="text-align: center;">- 30 second rest</div><div style="text-align: center;">- 10 second hang on #1</div><div style="text-align: center;">- 10 second hang on #1</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzkbjU2qrwCdC4jPqKstRJ-dXxw2eOlV6mggN6eSVRuxiFOO3fd6qTlxYKn8zsOZtxcGdTbTnZOpyT-2SOkCnWjx0L1zXgtVVZX-lPRZLEsYngTBq5JtZsBVbvr0_2hZZ508pdF_RYIjkD/s1600/simulator-layout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="204" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzkbjU2qrwCdC4jPqKstRJ-dXxw2eOlV6mggN6eSVRuxiFOO3fd6qTlxYKn8zsOZtxcGdTbTnZOpyT-2SOkCnWjx0L1zXgtVVZX-lPRZLEsYngTBq5JtZsBVbvr0_2hZZ508pdF_RYIjkD/s640/simulator-layout.jpg" width="640" /></a></div><br />
<div style="text-align: center;">- 10 second hang on 1 3/4" 3 finger pocket</div><div style="text-align: center;">- 10 second hang on 1 3/4" 3 finger pocket</div><div style="text-align: center;">- 30 second rest</div><div style="text-align: center;">- 10 second hang on 1 3/8" edge</div><div style="text-align: center;">- 10 second hang on 1 3/8" edge</div><div style="text-align: center;">- 30 second rest</div><div style="text-align: center;">- 10 second hang on 1" edge</div><div style="text-align: center;">- 10 second hang on 1" edge</div><div style="text-align: center;">- 30 second rest</div><div style="text-align: center;">- 10 second hang on 5/8" edge</div><div style="text-align: center;">- 10 second hang on 5/8" edge</div><div style="text-align: center;">- 30 second rest</div><div style="text-align: center;">- 10 second hang on 1 3/8" edge</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">- 10 second hang on 1 3/8" edge</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">- 30 second rest</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">- 10 second hang on 1 3/4" 3 finger pocket</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">- 10 second hang on 1 3/4" 3 finger pocket</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><b><u>Ab workout (15 minutes)</u></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 25 v-ups</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 25 tuck ups</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 25 toe touches</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 50 crunches</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 25 toe touches</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 25 tuck ups </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 25 v-ups</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 30 second super man arms in front </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 30 second super man arms to the side</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 30 second super man arms at side</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 30 second super man arms in prayer</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 50 crunches</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 50 left side crunches</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 50 right side crunches</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 30 second super man arms in front </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 30 second super man arms to the side</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 30 second super man arms at side</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">- 30 second super man arms in prayer</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><u>Pull up pyramid (10 minutes) </u></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- do it with someone else to alternate and get some rest</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- if you can do 10 go 2 to 10 back down (2,4,6,8,10,8,6,4,2)</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- if you can do 5 go 1 to 5 back down (1,2,3,4,5,4,3,2,1)</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><u>Endurance Training (~ 30 minutes)</u></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- Aj and Chris </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- 150 moves on jug wall</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- rest 1 minute</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- 100 moves on 45 wall</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- rest 1 minute</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- 100 moves on wave wall</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- rest 1 minute</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- 150 moves on vert wall</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- Everyone else</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- 100 moves on jug wall</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- rest 1 minute</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- 50 moves on 45 wall</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- rest 1 minute</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- 50 moves on wave wall</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- rest 1 minute</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- 100 moves on vert wall</div><br />
- when you fall get RIGHT back on the wall!!! Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-20920794077125472652012-07-15T15:28:00.000-07:002012-07-15T19:52:37.234-07:00Workout #1 (7/16/12)<b><u>Warm up (15 minutes)</u></b><br />
- traverse jug wall there and back<br />
- climb 5 reds or 5 greens<br />
- attempt to traverse the whole gym starting on jug wall to wave wall<br />
- stretch (all 7 positions - 30 second holds for each one)<br />
<br />
<b><u>Lock off Workout on system wall (alternating with someone else) (10 minutes)</u></b><br />
- 30 second lock off on pinches<br />
- 30 second ninety degree lock off on pinches<br />
- 30 second lock off on far edges<br />
- 30 second ninety degree lock off on far edges<br />
- 30 second one (left) arm lock off on jug (if you can't then grab your wrist)<br />
- 30 second one (right) arm lock off on jug (if you can't then grab your wrist)<br />
- 30 second ninety degree one (left) arm lock off on jug<br />
- 30 second ninety degree one (right) arm lock off on jug<br />
- 30 second lock off on jugs<br />
- 30 second ninety degree lock off on jugs<br />
<br />
<b><u>Core Workout (15 minutes)</u></b><br />
*NO RESTING CONTINUOUS WORKOUT*<br />
- 30 second push up hold (arms straight)<br />
- 30 crunches<br />
- 30 second push up hold<br />
- 30 tuck ups<br />
- 30 second push up hold<br />
- 30 toe touches<br />
- 30 second push up hold<br />
- 30 left side crunches<br />
- 30 second push up hold<br />
- 30 right side crunches<br />
- 30 second push up hold<br />
*REST 1 MINUTE AND REPEAT*<br />
<br />
<b><u>Running (10 - 15 minutes)</u></b><br />
- 4 laps around the big block (no cutting through the gravel) ~ 1 mile<br />
- everyone please time yourselves and comment your time at the bottom of this blog post!!<br />
<br />
<b><u>Pull up and push up pyramid (20 - 35 minutes) </u></b><br />
- alternate with as many people as are there to do the workout<br />
- if you can do 10 pull ups & 20 push ups in one try to the blue version<br />
- everyone else do the red version<br />
- pull ups first (5 minutes w/ two ppl - 10 minutes w/ four ppl)<br />
<span class="Apple-style-span" style="color: blue;">- 2, 4, 6, 8, 10, 8, 6, 4, 2 (pull ups)</span><br />
<span class="Apple-style-span" style="color: red;">- 1, 2, 3, 4, 5, 4, 3, 2, 1 (pull ups)</span><br />
- rest 2 minutes<br />
- push ups next (stay in push up position) (10 minutes w/ two ppl - 20 minutes w/ four ppl)<br />
<span class="Apple-style-span" style="color: blue;">- 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 (push ups)</span><br />
<span class="Apple-style-span" style="color: red;">- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (push ups)</span><br />
<br />
<b><u>Core Workout (15 minutes)</u></b><br />
- 15 v-ups<br />
- 30 crunches<br />
- 15 tuck ups<br />
- 30 crunches<br />
- 15 side to side<br />
- 30 crunches<br />
- 15 toe touches<br />
- 30 crunches<br />
- 15 bicycle to elbow<br />
- 30 crunches<br />
*REST 1 MINUTE AND REPEAT*<br />
<span class="Apple-style-span" style="color: red;"><br />
</span>Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-78198308715772840842012-07-12T10:57:00.002-07:002012-07-12T11:02:17.424-07:00July 13th, 2012<u><b>Warm up</b> </u><br />
- traverse the jug wall from left to right matching feet each time without making noise<br />
- traverse the jug wall from right to left matching feet each time without making noise<br />
- climb 5 red problems concentrating on your feet<br />
<br />
<u><b>Power</b></u><br />
- pick three problems that you can do but are hard for you to do<br />
- everyone that is doing the workout, take 3 sheets of small paper, right your "Name #1", "Name #2" and "Name #3" on them and tape it to the start of the problems you will be doing so that you don't get confused when you are doing the workout<br />
- climb problem #1<br />
- 25 jumping jacks or 25 jump rope<br />
- climb problem #2<br />
- 25 jumping jacks or 25 jump rope<br />
- climb problem #3<br />
- 25 crunches<br />
- 25 toe touches<br />
- 25 tuck-ups<br />
- 25 side to side<br />
- 25 crunches<br />
- climb problem #1<br />
- 25 jumping jacks or 25 jump rope<br />
- climb problem #2<br />
- 25 jumping jacks or 25 jump rope<br />
- climb problem #3<br />
- 25 crunches<br />
- 25 bicycles to elbow<br />
- 25 v - ups<br />
- 25 left side crunches<br />
- 25 right side crunches<br />
- climb problem #1<br />
- 25 jumping jacks or 25 jump rope<br />
- climb problem #2<br />
- 25 jumping jacks or 25 jump rope<br />
- climb problem #3<br />
<b><br /></b><br />
<u><b>Campusing</b></u><br />
- three locations for campusing<br />
1) the wave wall on a green or red problem<br />
2) the wooden campus board<br />
3) the campus board by the front entrance<br />
<br />
- split up into groups so that everyone isn't doing the same exercise at the same time<br />
- there will be a total of 3 rotation through this workout, meaning you will do each workout at each location 3 times<br />
- if you can't campus then use your feet but attempt to campus<br />
- if you are using your feet make sure not to MATCH hands<br />
- if you are campusing and can't pull through match hands to keep going<br />
<br />
<span class="Apple-style-span" style="color: red;">ROTATION SET UP</span><br />
<span class="Apple-style-span" style="color: red;"><br /></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCuqW6XPTvwpQeyA3mpcVSHRpa9w_yIwZHcj-GE4V0pburLRq5tWIoIZWXigX7d2DVDrYLWyVFZS4RKo7YsYLZMb0I72RFpR7Ga4x7tsb53lyymSeEXIHiGM9P9yblFPNcm6zDvwlvbgp6/s1600/WORKOUT+ROTATION+copy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCuqW6XPTvwpQeyA3mpcVSHRpa9w_yIwZHcj-GE4V0pburLRq5tWIoIZWXigX7d2DVDrYLWyVFZS4RKo7YsYLZMb0I72RFpR7Ga4x7tsb53lyymSeEXIHiGM9P9yblFPNcm6zDvwlvbgp6/s320/WORKOUT+ROTATION+copy.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="color: orange;"><b><u>EXERCISE 1</u></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="color: orange;"> same for all three sets</span></div>
<span class="Apple-style-span" style="color: orange;"> campus up a green or red problem </span><br />
<span class="Apple-style-span" style="color: orange;">- do 10 pull ups at the top </span><br />
<span class="Apple-style-span" style="color: orange;">- campus down anything </span><br />
<span class="Apple-style-span" style="color: orange;">(try not to match)</span><br />
<br />
<span class="Apple-style-span" style="color: lime;"><b><u>EXERCISE 2</u></b></span><br />
<u><span class="Apple-style-span" style="color: lime;">Set 1</span></u><br />
<span class="Apple-style-span" style="color: lime;">campus up the big rungs (skipping one)</span><br />
<span class="Apple-style-span" style="color: lime;">campus down the big rungs</span><br />
<span class="Apple-style-span" style="color: lime;"><br /></span><br />
<u><span class="Apple-style-span" style="color: lime;">Set 2</span></u><br />
<span class="Apple-style-span" style="color: lime;">campus on big rungs </span><br />
<span class="Apple-style-span" style="color: lime;">- both hands on rung 3</span><br />
<span class="Apple-style-span" style="color: lime;">- left stays on rung 3 / right goes 4-3-5-3-6-3</span><br />
<span class="Apple-style-span" style="color: lime;">- right stay on rung 3 / left goes 4-3-5-3-6-3</span><br />
<span class="Apple-style-span" style="color: lime;">- rest 15 - 20 seconds</span><br />
<span class="Apple-style-span" style="color: lime;">- both hands on rung 3</span><br />
<span class="Apple-style-span" style="color: lime;">- right stays on rung 3 / left goes 4-3-5-3-6-3</span><br />
<span class="Apple-style-span" style="color: lime;">- left stays on rung 3 / right goes 4-3-5-3-6-3</span><br />
<br />
<u><span class="Apple-style-span" style="color: lime;">Set 3</span></u><br />
<span class="Apple-style-span" style="color: lime;">campus up the big rungs (alternating rungs no matching)</span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: lime;">- campus down the big rungs (alternating rungs no matching)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: lime;">- campus back up the big rungs (alternating rungs no matching)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: lime;">(NO RESTING IN-BETWEEN)</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<span class="Apple-style-span" style="color: blue;"><b><u>EXERCISE 3</u></b> </span><br />
<u><span class="Apple-style-span" style="color: blue;">Set 1</span></u><br />
<span class="Apple-style-span" style="color: blue;">campus up the pinches </span><br />
<span class="Apple-style-span" style="color: blue;">campus down the jugs SLOWLY!</span><br />
<span class="Apple-style-span" style="color: blue;"><br /></span><br />
<u><span class="Apple-style-span" style="color: blue;">Set 2</span></u><br />
<span class="Apple-style-span" style="color: blue;">campus up the jugs no matching</span><br />
<span class="Apple-style-span" style="color: blue;">campus down the jugs SLOWLY!</span><br />
<span class="Apple-style-span" style="color: blue;">campus up the jugs again</span><br />
<span class="Apple-style-span" style="color: blue;">(NO RESTING)</span><br />
<span class="Apple-style-span" style="color: blue;"><br /></span><br />
<u><span class="Apple-style-span" style="color: blue;">Set 3</span></u><br />
<span class="Apple-style-span" style="color: blue;">campus up the jugs no matching</span><br />
<span class="Apple-style-span" style="color: blue;">campus down the jugs SLOWLY!</span><br />
<u><br /></u><br />
<u><b>AB WORKOUT</b></u><br />
- 25 v-ups<br />
- 25 tuck ups<br />
- 25 toe touches<br />
- 25 crunches<br />
- 25 side to side<br />
- 25 left side crunches<br />
- 25 right side crunches<br />
- 25 bicycle to elbow<br />
- 25 crunches<br />
<br />
do two sets and you are done!!<br />
<span class="Apple-style-span" style="color: red;"><br /></span>Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-54752468913876793372012-07-06T07:01:00.003-07:002012-07-06T07:01:46.687-07:00July 6th workout!<u>Warm up</u><br />
- climb all the red problems without making noise with your feet<br />
- stretching (all positions for 30 seconds)<br />
<br />
<u>Pull ups</u><br />
- Aj: 10 pull ups<br />
- Evan: 8 pull ups<br />
- Anna: 6 pull ups<br />
- Caroline and Lydia: 4 pull ups<br />
- Canyon: 3 pull ups<br />
<br />
<u>Jumping Jacks</u><br />
- everyone do 50 jumping jacks<br />
<br />
<u>Push ups </u><br />
- Aj: 20 push ups<br />
- Evan: 18 push ups<br />
- Anna: 16 push ups<br />
- Caroline and Lydia: 14 push ups<br />
- Canyon: 13 push ups<br />
<br />
<u>Stairs</u><br />
- everyone up and down the stairs 6 times<br />
<br />
<u>Lock off hangs</u><br />
- Aj: biggest rungs on the wooden campus board<br />
<br />
<ul>
<li>3 sets of 20 seconds each</li>
</ul>
<div>
- Evan: far crimps on the campus board by the door</div>
<div>
<ul>
<li>3 sets of 20 seconds each</li>
</ul>
<div>
- Anna: biggest crimps on the swirl colored hang board </div>
</div>
<div>
<ul>
<li>3 sets of 20 seconds each</li>
</ul>
<div>
- Caroline and Lydia: jugs on the swirl colored hang board</div>
</div>
<div>
<ul>
<li>3 sets of 20 seconds each</li>
</ul>
<div>
- Canyon: pull up bar</div>
</div>
<div>
<ul>
<li>3 sets of 20 seconds each</li>
</ul>
<div>
<u>Jumping Jacks</u></div>
</div>
<div>
- everyone do 100 jumping jacks</div>
<div>
<br /></div>
<div>
<u>Square touch of swirl hang board jugs</u></div>
<div>
- try to touch the highest box you can</div>
<div>
- then alternate hands to touch it </div>
<div>
- a total of 25 times per hand</div>
<div>
<br /></div>
<div>
<u>Abs</u></div>
<div>
- 25 toe touches</div>
<div>
- 25 v-ups</div>
<div>
- 25 crunches</div>
<div>
- 25 tuck ups</div>
<div>
- 25 side to sides</div>
<div>
<br /></div>
<div>
<u>Pull up pyramid</u></div>
<div>
- AJ and Evan: 1 to 10 to 1</div>
<div>
- Anna: 1 to 8 to 1</div>
<div>
- Everyone else: 1 to 5 to 1</div>
<br />
<br />Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-73638352913005512172012-06-29T11:38:00.001-07:002012-06-29T12:10:26.715-07:00June 29th workoutWarm up<br />
- 50 moves on jug wall<br />
- 50 jumping jacks<br />
- 50 moves on jug wall<br />
- 6 stretch positions held for 30 second each <br />
- 50 moves on jug wall <br />
<br />
Climbing<br />
Pick 5 projects (problems that you haven't done yet)<br />
- try each one about 5-6 times <br />
<br />
Abs <br />
Two sets of the same workout below<br />
No rest in between workouts<br />
1 minute rest between sets <br />
- 20 crunched<br />
- 20 v-ups<br />
- 20 tuck ups <br />
- 20 bicycle with elbow touches<br />
- 20 toe touches <br />
<br />
Pull ups <br />
- do a pull up pyramid to 5<br />
- start at one go to five and back down <br />
<br />
Push ups<br />
- do a push up pyramid to 20 <br />
- start at two and increase at increments of two up to 20 and back down to two <br />
<br />
Abs<br />
Two sets of the same workout below<br />
No rest in between workouts<br />
1 minute rest between sets <br />
- 25 left side crunches<br />
- 25 right side crunches<br />
- 25 crunches<br />
- 25 tuck ups <br />
- 25 side to side (side walk slams)<br />
<br />
Hangs <br />
- three sets of hangs on the following sets of holds on system wall, hang board and wooden campus board<br />
- set 1: lock off hang<br />
- set 2: 90 degree hang<br />
- set 3: straight arms but engaged <br />
- each hang for 15 seconds<br />
<br />
- jugs on hang board<br />
- slopers on hang board<br />
- pinches on system wall<br />
- far edges on system wall<br />
- biggest edges on wooden campus board<br />
- medium edges on wooden campus board <br />
<br />
Abs<br />
Two sets of the Ab workout below<br />
No rest in between workouts <br />
1 minutes rest between sets <br />
- 25 crunches<br />
- 25 leg lifts<br />
- 25 toe touches<br />
- 25 bicycles <br />
- 25 crunches <br />
<br />
Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-8986647584102819512012-06-22T14:54:00.004-07:002012-06-22T14:54:49.221-07:00Workout for June 22nd!<b><u>Warm up</u></b><br />
<br />
<ul>
<li><b>climb three or four reds </b></li>
<li><b>traverse the jug wall from left to right matching feet making no noise with your feet</b></li>
<li><b>traverse the jug wall from right to left matching feet making no noise with your feet</b></li>
<li><b>climb all the"read below" making no noise with your feet </b></li>
<ul>
<li><b>canyon - red problems</b></li>
<li><b>lydia and caroline - green problems</b></li>
<li><b>everyone else - yellow problems</b></li>
</ul>
</ul>
<div>
<b><u>Stretch</u></b></div>
<div>
<span class="Apple-style-span" style="color: red;"><b>EVERYONE</b></span></div>
<div>
<b><span class="Apple-style-span" style="color: lime;">30 second holds in each positions</span></b></div>
<div>
<ul>
<li><span class="Apple-style-span" style="color: lime;"><b>left leg straight right leg bent</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>right leg straight left leg bent</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>both legs straight</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>butterfly</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>stratal position stretch left leg</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>stratal position stretch right leg</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>stratal position stretch middle</b></span></li>
</ul>
</div>
<div>
<b><u>Finger workout </u></b></div>
<div>
<b>(on the wooden campus board by the wave wall)</b></div>
<div>
<b><br /></b></div>
<div>
<span class="Apple-style-span" style="color: red;"><b>10 second hangs w/ shoulders activated for Canyon (repeat all sets 2 times)</b></span></div>
<div>
<span class="Apple-style-span" style="color: red;"><b>10 second hangs lock off for AJ (repeat all sets 3 times)</b></span></div>
<div>
<span class="Apple-style-span" style="color: red;"><b>10 second hangs lock off for Caroline and Lydia (repeat all sets 2 times)</b></span></div>
<div>
<span class="Apple-style-span" style="color: red;"><b><br /></b></span></div>
<div>
<span class="Apple-style-span" style="color: lime;"><b>SET 1 (do full set without stopping)</b></span></div>
<div>
<ul>
<li><span class="Apple-style-span" style="color: lime;"><b>hang on #1 rungs </b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>25 jumping jacks</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>hang on #2 rungs</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>25 jumping jacks</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>hang on #3 rungs</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>25 jumping jacks</b></span></li>
</ul>
<div>
<span class="Apple-style-span" style="color: blue;"><b>SET 2 (do full set without stopping)</b></span></div>
<div>
<ul>
<li><span class="Apple-style-span" style="color: blue;"><b>hang on #1 rungs</b></span></li>
<li><span class="Apple-style-span" style="color: blue;"><b>hang on #2 rungs</b></span></li>
<li><span class="Apple-style-span" style="color: blue;"><b>hang on #3 rungs</b></span></li>
<li><span class="Apple-style-span" style="color: blue;"><b>25 jumping jacks</b></span></li>
<li><span class="Apple-style-span" style="color: blue;"><b>25 sit ups</b></span></li>
<li><span class="Apple-style-span" style="color: blue;"><b>5 pull ups w/ feet (3 second hold at top of pull up) continuous without stopping</b></span></li>
</ul>
<div>
<b><span class="Apple-style-span" style="color: magenta;">SET 3 (alternate with someone else for rest)</span></b></div>
</div>
<div>
<ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>hang on #1 rungs</b></span></li>
<ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>left hand on 1st rung and right hand on 3rd rung</b></span></li>
</ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>hang on #1 rungs</b></span></li>
<ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>right hand on 1st rung and left hand on 3rd rung</b></span></li>
</ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>hang on #2 rungs</b></span></li>
<ul>
<li><span class="Apple-style-span" style="color: magenta;"><b><span class="Apple-style-span" style="font-weight: normal;"><b>left hand on 1st rung and right hand on 3rd rung</b></span></b></span></li>
</ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>hang on #2 rungs</b></span></li>
<ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>right hand on 1st rung and left hand on 3rd rung</b></span></li>
</ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>hang on #3 rungs</b></span></li>
<ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>left hand on 1st rung and right hand on 3rd rung</b></span></li>
</ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>hang on #3 rungs</b></span></li>
<ul>
<li><span class="Apple-style-span" style="color: magenta;"><b>right hang on 1st rung and left hand on 3rd rung</b></span></li>
</ul>
</ul>
</div>
<div>
<b><u>Pull up pyramid</u></b></div>
<div>
<b><br /></b></div>
<div>
<b><span class="Apple-style-span" style="color: red;">Caroline, Lydia and Canyon </span></b></div>
<div>
<b><span class="Apple-style-span" style="color: red;">start at 1 go to 5 and back down to 1</span></b></div>
<div>
<b><span class="Apple-style-span" style="color: red;"><br /></span></b></div>
<div>
<b><span class="Apple-style-span" style="color: red;">Everyone else </span></b></div>
<div>
<b><span class="Apple-style-span" style="color: red;">start at 1 go to 10 and back down to 1</span></b></div>
<div>
<b><span class="Apple-style-span" style="color: red;"><br /></span></b></div>
<div>
<b><u>Floor Workout</u></b></div>
<div>
<b><u><br /></u></b></div>
<div>
<b><span class="Apple-style-span" style="color: red;">EVERYONE</span></b></div>
<div>
<b><span class="Apple-style-span" style="color: red;">repeat 3 times without stopping</span></b></div>
<div>
<ul>
<li><span class="Apple-style-span" style="color: lime;"><b>25 push ups</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>25 sit ups</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>25 squats</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>25 dips</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>25 jumping jacks</b></span></li>
</ul>
<div>
<b><u>Climbing</u></b></div>
</div>
<div>
<ul>
<li><span class="Apple-style-span" style="color: lime;"><b>try every problem in the gym </b></span></li>
<ul>
<li><span class="Apple-style-span" style="color: lime;"><b>canyon; red, green and yellows</b></span></li>
<li><span class="Apple-style-span" style="color: lime;"><b>everyone else; green, yellow and blue</b></span></li>
</ul>
</ul>
<div>
<span class="Apple-style-span" style="color: lime;"><b><br /></b></span></div>
</div>
<div>
<b><br /></b></div>
</div>Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-20674937034711698472011-11-25T12:34:00.000-08:002011-11-25T12:55:12.749-08:00Thanksgiving Workoutwarm up for about 10 to 15 minutes<div><br /></div><div><b>T</b>en green problems</div><div><br /></div><div><b>H</b>angboard workout (24 second holds)</div><div><ul><li>lock off hangs on jugs </li><li>hang on slopers </li><li>hang on largest edges</li><li>hang on medium edges</li><li>hang on small edges</li><li>hang on slopers</li><li>10 pull ups</li><li>do 3 sets</li></ul></div><div><b>A</b>rm workout</div><div><ul><li>use the 8lbs, 10lbs, or 12lbs dumb bells</li><li>do 12 reps of curls on each arm</li><li>do 12 reps of reverse curls on each arm</li><li>do a total of 3 sets </li></ul></div><div><b>N</b>inety jumping jacks</div><div><br /></div><div><b>K</b>asia Special</div><div><ul><li>24 dips</li><li>24 push ups</li><li>24 squats</li><li>24 pull ups</li><li>2 sets each</li></ul></div><div><b>S</b>it ups</div><div><ul><li>100 sit ups</li></ul></div><div><b>G</b>etting your abs stronger</div><div><ul><li>hold plank for 1 minute (plank is NOT the push up position)</li><li>hold plank for 1 minute and hold a leg up in the air, alternating every 15 seconds</li><li>hold plank for 1 minute and hold an arm up in the air, alternating every 15 seconds</li><li>hold plank for 1 minute</li></ul><div><b>I</b>nfinity hang</div></div><div><ul><li>three sets of infinity hang (hang till failure on jugs)</li><li>at least have to make it to 45 seconds</li></ul></div><div><b>V</b>-ups</div><div><ul><li>50 v-ups</li></ul></div><div><b>I</b>nfinity wall sits</div><div><ul><li>three sets of till failure wall sits</li><li>at least have to make it to 1 minute</li></ul></div><div><b>N</b>inety jumping jacks</div><div><b><br /></b></div><div><b>G</b>o climb!</div><div><ul><li>attempt 5 greens</li><li>attempt 5 yellows</li><li>attempt 5 blues</li><li>give each one 3 tries and move on!</li></ul></div>Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-24087408615150291532011-10-19T09:18:00.000-07:002011-10-19T11:27:36.907-07:0010/19 Wednesday WorkoutWarm up for 10 - 15 minutes<div><br /></div><div>Fast Climb</div><div>climb all the reds - start on the left traverse and work your way all the way around the gym</div><div>when you get back to the first red one that you climb, start with climbing all the green problems in the same method</div><div>keep in mind: do not stop, when you finish one problem jump down, go to the next problem and so on... wear a chalk bag so that you don't have to stop for chalk</div><div><br /></div><div>Floor workout</div><div>2 minutes hold hallow position</div><div>2 minutes hold plank on forearms position</div><div>2 minutes hold push up position</div><div>2 minutes hold wall sit</div><div><br /></div><div>Pinch Campus Wall</div><div>get on the pinches with your feet on the wall as well and hold for 5 minutes!</div><div><br /></div><div>Climb up and down on the crimps</div><div>slow and controlled locking off each hold </div><div>go up and down twice </div><div>repeat 5 times with about 1 to 2 minute rest</div><div><br /></div><div>Pull up pyramid</div><div>start at 1</div><div>go up to 10 </div><div>then back to 1 </div><div><br /></div><div>Do the 12s workout </div><div>but instead of 12 reps do 25</div><div>this should be way harder!</div><div>don't forget to use the weights for the first few exercises</div><div><br /></div><div>Spend the next hour trying any projects </div><div>work yourself hard</div><div>give each try all you got</div><div>try individual moves and then try to link it</div><div><br /></div><div>finish off by doing all the greens and then all the reds </div><div><br /></div><div>have fun!!</div><div><br /></div><div><br /></div>Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-32650507933119357702011-10-04T15:30:00.000-07:002011-10-04T15:51:24.257-07:00Tuesday Workout (10/4/11 )<span style="font-weight: bold;">Warm up</span><br />run around the building 3 times - don't cheat!<br /><br /><span style="font-weight: bold;">Workout</span><br />Group A: Girls and Evan<br />Group B: AJ and Chris<br />Group C: everyone else<br /><br />Group A:<br />Climb all Green problems - 25 minutes to complete this<br />Try each yellow three times - work out the beta and give it a good try<br />Campus red on wave 5 times up<br /><br />Group B:<br />Climb all yellow problems - 25 minutes to complete this<br />Try each blue three times - work out the beta and give it a good try<br />Campus red on wave 5 time up and down (no falling)<br /><br />Group C:<br />Climb all Green problems - 25 minutes to complete this<br />Try each yellow three times - work out the beta and give it a good try<br />Campus red on wave 5 times up<br /><br /><span style="font-weight: bold;">Floor Workout</span><br />50 crunches<br />50 leg lifts<br />50 bikes<br />50 crunches<br />15 v-ups<br />20 push ups<br />25 sec hold push up position<br />50 crunches<br />150 jumping jacks<br />10 pull ups<br /><br />do all of the without stopping - continuous!<br /><br /><span style="font-weight: bold;">Warm down<br /></span>Climb 5 reds<span style="font-weight: bold;"><br /></span>Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-23149931212008654162011-09-21T12:20:00.000-07:002011-09-21T12:30:16.893-07:00Wednesday Workout (9/21/11)<b>Warm up</b><div>warm up for 20 minutes</div><div>stretch for 5 minutes</div><div><br /></div><div><b>Floor Workout</b></div><div>(1) 20 squats</div><div>(2) 10 push ups</div><div>(3) 25 jumping jacks</div><div>(4) 50 crunches</div><div>(5) 20 dips</div><div>(6) 10 burpees </div><div>*do three times in rotation with arm workout</div><div><br /></div><div><b>Arm Workout</b></div><div>(1) 10 pull ups</div><div>(2) 3 30second lock offs </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>- AJ and Chris: jug edges on moonboard</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>- everyone else on jugs</div><div>(3) pinches</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>- AJ, Chris, andres and Luke: up and down 4 times</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>- everyone else: up 6 times</div><div>(4) pinch holder</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>- Aj and Chris: attach 15 lbs weight</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>- everyone else: attached 10lbs weight</div><div>*hold each hand 30 seconds; 3 times each, hold arm out and straight</div><div>(5) campus (2 times)</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>- AJ and Chris: campus green problem on 45 or wave; do 5 pull ups at top of wall</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>- Everyone else: campus red on wave or 45; do 3 pull ups at top</div><div>(6) hand on small edges</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>- Aj and Chris; moon board #5; 5 times for 8 seconds each </div><div><span class="Apple-tab-span" style="white-space:pre"> </span>- everyone else; middle edges on hand board; 5 times 8 seconds each</div><div><br /></div><div><b>Climbing</b></div><div>Climb for 30 minutes protection things you want to send</div><div><br /></div><div><b>Ab workout</b></div><div>50 crunches</div><div>50 toe touches</div><div>50 side to side</div><div>50 tuck ups</div><div>50 side crunches left side</div><div>50 side crunches right side</div><div><br /></div>Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-78690628696714138662011-09-20T05:56:00.001-07:002011-09-20T05:56:39.706-07:00Monday Workout (9/19/11)Pick a previous workout that is posted and repeat it<br />
see if it feels any easier to you<br />
<br />Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-92221669608131884402011-09-13T14:12:00.000-07:002011-09-13T15:09:26.759-07:00Monday Workout (9/12/11)Warm up for 20 minutes<br />
<br />
<b>Workout</b><br />
(1) lock off workout<br />
All boys; on the hangboard, you will do a pull up and reach with the left hand to touch the red box, come back down without coming off the hangboard and go up with the right hand to touch the red box; do this without getting off the hangboard so that you touch the box 5 times with each hand<br />
Repeat 5 times - with a 1 to 2 minutes break in between<br />
<br />
Girls plus Evan; do the same thing as the boys but do it on the pull up bar and reach for the hangboard<br />
Repeat 3 times - with a 1 to 2 minutes break in between<br />
<br />
(2) small endurance<br />
AJ, Chris, Andres and Luke; do 100 moves on the 45 - wave walls without getting off the wall<br />
<br />
Everyone else; do 200 moves on the whole traverse wall without getting off the wall<br />
<br />
(3) Technique: CONCENTRATE ON THE FEET!<br />
Aj and Chris: climb all the yellow problems without cutting feet or making noise with your feet<br />
Andres and Luke: climb 5 yellows and 5 greens and 5 reds without cutting feet or making noise with your feet<br />
Everyone else: climb 10 greens and 5 reds without cutting feet or making noise with your feet<br />
<br />
(4) Power<br />
3 by 3; no resting!<br />
AJ, Luke, Andres and Chris; pick three yellow problems (mostly on wave and 45)<br />
do each yellow one without stopping then repeat 3 times<br />
<br />
Everyone else; pick three green problems (on wave or 45)<br />
do each green one without stopping then repeat 3 time Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-42999880894335660672011-09-06T14:47:00.000-07:002011-09-06T15:01:21.978-07:00Monday Workout (9/5/11)<span style="font-weight: bold;">Warm up</span><br />spend up to 20 minutes warming up<br />climbing, stretching and jumping jacks<br /><br /><span style="font-weight: bold;">Climbing Workout</span><br />spend 30 minutes projecting<br /><br /><span style="font-weight: bold;">Workout</span><br /><span style="color: rgb(255, 0, 0);">Group A - AJ and Chris</span><br /><span style="color: rgb(51, 102, 255);">Group B - Andres and Luke</span><br /><span style="color: rgb(51, 204, 0);">Group C - Everyone else</span><br /><br />1 - pinches - <span style="color: rgb(255, 0, 0);">campus 5 times up</span> - <span style="color: rgb(51, 102, 255);">campus 3 times up</span> - <span style="color: rgb(51, 204, 0);">climb up and down 5 times</span><br />2 - 30 ball crunches<br />3 - crimp pull ups - <span style="color: rgb(255, 0, 0);">3 sets of 10</span> - <span style="color: rgb(51, 102, 255);">3 sets of 8</span> - <span style="color: rgb(51, 204, 0);">3 sets of 5</span><br />4 - 30 dips<br />5 - type writes - <span style="color: rgb(255, 0, 0);">8 sec holds</span> - <span style="color: rgb(51, 102, 255);">5 sec holds</span> - <span style="color: rgb(51, 255, 51);">3 sec holds</span><br />6 - roll up bar - <span style="color: rgb(255, 0, 0);">5 times up and down</span> - <span style="color: rgb(51, 102, 255);">3 times up and down</span> - <span style="color: rgb(51, 204, 0);">5 times up</span><br />7 - crimp campus board - <span style="color: rgb(255, 0, 0);">campus 3 times up and down</span> - <span style="color: rgb(51, 102, 255);">campus 3 times up</span> - <span style="color: rgb(51, 204, 0);">climb up 5 times</span><br />8 - 30 push ups<br />9 - red problem on wave - <span style="color: rgb(255, 0, 0);">campus 2 times up and down</span> - <span style="color: rgb(51, 102, 255);">campus 2 times up</span> - <span style="color: rgb(51, 204, 0);">campus 1 time up</span><br />10 - 30 jumping jacks<br /><br /><span style="font-weight: bold;">Ab workout</span><br />1 - 15 v-ups<br />2 - 15 toe touches<br />3 - 15 crunches<br />4 - 15 left side crunches<br />5 - 15 right side crunches<br />6 - 15 tuck ups<br />7 - 15 twists<br />8 - 15 bicycles<br />9 - 15 scissors<br />10 - 15 push ups<br />11 - 3 superman positions hold for 25 seconds eachKasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-38691848039946075252011-08-30T17:58:00.001-07:002011-08-30T17:58:57.536-07:00Monday Workout (8/29/11)Warm up: 15 to 20 minutes
<br />make sure that your fingers and whole body feel warmed up
<br />
<br /><span style="font-weight: bold;">3 x 5's workout</span>
<br />pick 5 problems that you send but still have a little difficulty doing
<br />after you have picked those you will go to the first one and climb it 3 times back to back
<br />then take a 2 minute rest
<br />go to the second problem and climb it 3 times back to back
<br />take a 2 minute rest
<br />go to the third problem and climb it 3 times back to back
<br />
<br /><span style="font-weight: bold;">Pull up Age workout</span>
<br />first get a partner to do this one
<br />whatever your age is; lets take AJ and Luke as examples
<br />AJ is 13 years old
<br />so he starts off by doing 13 pull ups
<br />Luke is 17 years old
<br />so he starts off by doing 17 pull ups
<br />then it's AJ's turn; he does 12 pull ups
<br />Luke then does 16
<br />they keep switching off until they both get down to 1
<br />
<br /><span style="font-weight: bold;">Overall Training workout</span>
<br />5 sets of 10 push ups
<br />5 sets of 25 crunches
<br />5 sets of 15 dips
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<br />***THIS IS ONLY THE BEGINNING*** Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0tag:blogger.com,1999:blog-199184693239147629.post-7677766448796109342011-07-22T19:01:00.000-07:002011-07-23T01:01:43.855-07:00Core Workout (25 reps x 10 exercises)<div style="text-align: left;">Must do 25 of each exercise with no stopping in between exercises</div><div style="text-align: left;">Take a 2 to 5 minute break and repeat 2 more times</div><div style="text-align: left;">Making it a total of 3 repetitions </div><div><div><ol><li style="text-align: left;">side to side with bent legs</li><li style="text-align: left;">crunches</li><li style="text-align: left;">toe touches</li><li style="text-align: left;">finger to heel touch</li><li style="text-align: left;">side to side with straight legs</li><li style="text-align: left;">scissor kicks</li><li style="text-align: left;">oblique crunches</li><li style="text-align: left;">elbow to knee</li><li style="text-align: left;">v - ups</li><li style="text-align: left;">leg raises</li></ol><div style="text-align: left;">Here is a small video showing each of the exercises </div></div></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><iframe src="http://player.vimeo.com/video/26795396?title=0&byline=0&portrait=0&autoplay=1" width="398" height="224" frameborder="0"></iframe></div>Kasiahttp://www.blogger.com/profile/02013124126169121745noreply@blogger.com0