This week’s Long Beach Workout of the Week was a BREATHER! Non-stop movement and high heart rate fun!
Everyone was surprised this week to start working in Kettle Bell Push Presses into the mix. Its fun to add some explosive strength work into the mix so we did just that and upped the weights as well. We also added in some highly taxing leg work as well as continuous jump rope work.
So what is “metabolic conditioning” or METCON?
I’ll keep it very basic. To sum it up in a few short words: high intensity workouts that incorporate numerous energy pathways (eg the stuff that gives you short strong bursts all the way through to the stuff that keeps you running aerobically)
So without further ado here is this week’s Long Beach Workout of the Week:
Workout of the Week: Metabolic Conditioning
25-12-6 Kettle bell Push Press
50-25-12 Lunges
200-100-50 Jump Rope
For Time
KB weight prescriptions: Women 20lb, Men 35lb
How this works is the first round is 25 kettle bell push presses each arm, then moving on to 50 steps of walking lunges, then grab the jump rope and hit 200 single unders (one jump one swing). Then moving on to the second round and so on and so forth.
I warned everyone that the first round will test their will to live. (I’m so nice.) If they can get through that one, the last two will be a piece of cake. I was right.
We had some great showings with K.M. going completely unbroken on her jump rope rounds. (That means no stopping or messing up) This was T.M. and C.B.’s first time doing push presses and they were fairly new to jumping rope but they did awesome with the push presses and we modified the jump rope to hopping side to side…still very tiring! I even jumped in and played this week.
So here is how everyone did:
Ladies
Time
Men
Time
K.M. as Rx’d
11:56
M.L. as Rx’d
21:28
M.K. as Rx’d
12:51
Me 53# KB
14:23
M.R. scaled: 15#KB
7:36
F.M. scaled: no J.R’s
13:06
T.M. scaled: side jumps
10:55
C.B. scaled: 10#kb, 1/2 lunges
11:45
**As Rx’ed= As Prescribed
I was really impressed by how much everyone pushed. This was a great learning experience in threshold training and how to work out with high intensity safely and within your own limits while setting new limits! I’m excited to see how everyone does next week.
If want to join in the fun and set some new limits for your personal fitness, let me show you what One on One Personal Training in Long Beachcan do for you! Feel free to email me today or call 562.225.2244 for a FREE Consultation.
This week’s Long Beach Workout of the Week combined a strength component with a full body “gymnastics” component. This is really taxing to go from a heavier lift to a fast full body movement so the challenge is to stay on the “threshold” and start to learn your limits and try to test the waters past them.
Workout of the Week: Deadlift/Burpee
5 Rounds for time:
5 Deadlifts
10 Burpees
Rules/Standards:
Deadlifts: The bar has to touch the floor between reps, no near touches allowed. You must stand all the way up with the bar so that the hips are locked.
Burpees: Only 2 rules…lay on the floor fully as the bottom position and jump in the air with hands overhead at the top. Some may criticize and look for precise burpee form (to include the pushup) which we do normally but for this it is a test of work capacity, speed, agility and overall stamina. Using these as our only two rules for form means faster cycle time and less recovery. That being said everyone did pretty clean burpees!
This is a standard Crossfit Workout where the weights are usually considerably higher for the men and women. If you are accustomed to doing heavier dead lifts feel free to scale them up to body weight or even Crossfit Standard weights. (275lb men/185 women)
Here is the workout as Crossfit does it:
Here are the week’s Results:
Ladies
Time
Men
Time
S.W.(95#)
5:45
J.R. (115#)
5:55
F.M.(95#)
7:22
F.K. (115#)
7:55
K.M. (65#)
8:49
M.M.(135#)
10:01
M.K.(95#)
8:58
J.H.(115#)
12:14
C.J.(65#)
11:01
M.L.(135#)
14:22
So this was quite a surprise to everyone! Many were not used to handling some of the weights and they did a stellar job trusting that they could do it. Some great Personal Records for the Ladies this week. For some it was an eye opener as to how much further you can go. For many it was a great lesson in learning new levels and thresholds that you can push past. I think everyone felt the same way about how taxing it was and really enjoyed the challenge. Kudos to everyone for working hard this week!
My favorite quote of the week:
This was the hardest thing I have ever done in the gym…ever. -J.H.
If you are looking for a Long Beach Personal Trainer and want to feel great and get FIT, feel free to EMAIL ME or call 562.225.2244. I’d love to sit down and discuss your goals and map out a plan to achieve them.
The average weight for American men was 191 pounds in 2002 and 164 pounds for women, about 25 pounds heavier than in 1960.
Americans are burning nearly 1 billion more gallons of gasoline each year than they did in 1960 because of their expanding waistlines. (Yahoo)
The obesity rate among U.S. adults doubled from 1987 to 2003, from about 15 percent to more than 30 percent.
Something to think about to increase at least some gas mileage. Granted this is fitness related but there are other ways to save gas. Other ideas are to clean out the trunk of the car, go easy on the pedal and keep your car in the highest gear possible. Also getting your tires filled with Nitrogen has been shown to increase gas mileage and also minimize air leakage. Many tire stores now with the purchase of tires will offer free lifetime Nitrogen fill ups for your tires. More information on that here.
Oh and the very best way to save gas….Human Movement!! Walk, run, bike, skateboard, wheelbarrow race, skip, hop, rollerblade, etc! Combining exercise with having to get somewhere forces you to get it done, keeps your pace brisk and saves you time…and gas.
Workout of the Week: Metabolic Conditioning
53# KB
Workout of the Week: Deadlift/Burpee
The average weight for American men was 191 pounds in 2002 and 164 pounds for women, about 25 pounds heavier than in 1960.
