That sounds like a prison sentence! Its not that at all.
I prefer to call this workout “Whatchoo Got?” Its a test of work capacity, overall fitness, strength, stamina, endurance and sheer willpower.
This workout uses all kinds of equipment: sand bags, jump ropes, Dynamax Balls, kettle bells etc. I’ll let the description do the talking:
Workout of the Week: “Whatchoo Got?”
50 Wallballs (10#/20#)
50m Sand bag Carry (45#/70#)
50 Situps
50m Sand bag Carry
50 Pushups (bar/floor)
50m Sandbag Carry
50 Kettlebell swings
50m Sand bag Carry
50 single under jump rope
50m Sand bag Carry
15 minute time limit to get as much work done as possible. If you get to the finish, start over again!
So the basic rundown is this: each exercise is done to completion and then there is a 50 meter sand bag carry. The ladies carried a 45lb bag and men a 70lb bag, then they move on to complete 50 reps of the next exercise, with sandbag carry to follow again. So on and so forth.
This was a great little functional workout test. I was really excited to see everyone learning new fitness “levels” they could test out. Everyone got really good at keeping a constant quick moving pace to get the MOST work done in the shortest amount of time. Isn’t that what being FIT is all about? Farther, faster, stronger, quicker.
Here are the results:
Ladies
Results (1-5 or ALL)
Men
Results
S.W.
ALL+ 13 wallball
M.L. (135#)
3 ex. + 18KB
K.M.
ALL
M.K.
1-5+25m carry
M.R.
1-5 (no final carry)
Great job everyone! I was happy to see everyone just working hard and checking in with me for the time so they can adjust their pace. Everyone kept moving fast and from the sweat and rosy cheeks…got a great workout.
If you want to join in the fun and are in the Long Beach or Lakewood area, let me show you what One on One Personal Training can do for you! Feel free to email me today or call 562.225.2244 for a FREE Consultation.
Welcome back to this week’s Long Beach Workout of the Week. This week was another two for one. I paired up some pretty taxing lower body work for this week. First we started with some timed Deadlifts and then moved in to Crossfit’s benchmark met-con workout “Fran.”
Workout of the Week #1:
10 Deadlifts
30 seconds rest
5 Rounds for TOTAL TIME
The Deadlift is a great functional exercise that EVERYONE can benefit from. Just think to yourself of lugging those bags of groceries around or how many friends have asked you to help them move and now you get why this is useful. The key to this one is moving quickly through the reps. The main thing we were working with was recovery and work capacity. How fast can you recover on your rest and how much can you sustain the work. It was a fun test for everyone as it took them past some limits. I got a few laughs as I heard “Go now? Already???” or “How many more sets?!?”
Here is how everyone did:
Ladies
Time
Men
Time
C.B. (45#)
4:05
M.M. (135#)
5:32
T.M. (65#)
4:10
M.L. (135#)
5:42
K.M. (45#)
4:24
M.R. (75#)
4:38
Workout of the Week #2 Crossfit FRAN
21-15-9 reps Barbell Thrusters
21-15-9 Pullups
For Time
Crossfit names many of their benchmark workouts using women’s names. Don’t ask me why, its just what they do. This was my first Crossfit workout that I ever did and was completely worn out when I finished. So…I figured its time everyone else enjoys it as well.
A barbell thruster is essentially a barbell front squat followed by an overhead barbell push press. The press is completed by using the force from your legs…not by using your shoulders to strictly press the bar overhead. Pullups I modified for everyone by doing either an assisted pullup or a modified hanging bar “row.”
This workout is a testament to sheer willpower. Its not overly heavy so its a matter of pushing one’s self to keep moving. I scaled each person with this in mind.
Here are the results:
Ladies
Time
Men
Time
T.M. (33#)
5:10
None this week
K.M.(30#)
6:03
C.B. (24#)
6:18
M.K. (33#)
6:25
Here is what a really fast FRAN looks like:
Great job and effort by everyone. We’re going to keep getting those times down and weights up in the future so keep pushing hard! Next week we get REALLY functional as you bring “Whatchoo Got!” Stay tuned.
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.
Welcome back! This week we did TWO fun little “games” back to back. Our first workout was all about taxing the entire body and we dusted off that most awesome piece of equipment, the kettle bell. The second workout was all endurance and working on something that many people neglect in the gym…getting OUT of the gym and running outside!
Workout of the Week #1
20 Kettle bell swings 40 Jack knife crunches 20 Dips (bench dips for women, bar dips for men)
3 rounds for time
The round starts with 20 kettle bell swings. I let everyone do a Russian style swing which is to eye level since the standard weight for women was 35lbs. Some were new to that weight, many just hadn’t done 20 reps before so it was a surprise to all and a great confidence booster. The 40 jack knife crunches are pretty straightforward, opposite arm and leg touch with each crunch. Finally bench or bar dips, repping it out. This was a “fast” metabolic conditioning workout that kept the heart rate up from the first set of kettle bell swings.
Here are the results:
Ladies
Score
Men
Score
M.R. 35#
5:07
M.L. 53#
11:02
S.W. 35#
5:41
M.K. 35#
6:40
K.M. 35#
7:14
T.M. 20#
8:21
C.B. 20#
9:08
M.A. 35#
12:04
So after we finished we took about 3 minutes to recover and then headed outside for part two of our little game!
Workout of the Week #2
1/4 mile run Rest 2 minutes 1/4 mile run
Here are the results:
Ladies
Score
Men
Score
K.M.
1:40/1:50
M.L.
2:13/2:13
M.R.
1:52/1:51
M.K.
1:52/1:57
GREAT effort by everyone this week! The run outside is a great reminder that some of the best workouts can be had OUTSIDE the gym and this little test compliments all the hard work everyone puts in INSIDE the gym.
Stay tuned for next week’s Long Beach Workout where everyone really pushes their limits while working on strength, endurance and stamina. This workout isn’t for the faint of heart!
Since it was a short holiday week, we did a short and sweet little game this week. The Long Beach Workout of the Week was Tabata Squats. For those that have never heard of the Tabata Method its quite simple. Twenty seconds of work with 10 seconds of rest, repeated 8 times. The whole thing takes four minutes total. The goal is to get the highest number of reps each twenty second round.
Workout of the Week: Tabata Squats
20 seconds max work/10 seconds rest
8 rounds for score
Everyone really did well with this one. Some had a very consistent pace all the way through while some started out very fast and then tapered off as they fatigued. Above all else it was HIGH intensity!
Here are the scores:
Ladies
Score
Men
Score
M.R.
128
M.L.
68
S.W.
125
F.M.
112
M.K.
106
K.M.
96
M.A.
87
L.C.
86
T.M.
77
C.B.
58
D.D.
53
A word of caution if you have never Tabata Intervals before: you will more than likely get very sore. As you become more fit and accustomed to high intensity work it will get much easier.
Check back next week for a DOUBLE dose of Long Beach Workouts! Have a great week!
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.
This week we did a quick test of upper body work capacity and overall anaerobic stamina.
The Workout of the Week was as follows:
For time:
10-1 Situps
1-10 Pushups
So basically you do 10 situps, then 1 pushup, right back in to 9 situps and 2 situps, so on and so forth.
The Standards
Situps: we all used an abmat, bottom of the situp you touch the floor overhead, full situp to touching your toes with feet butterflied to take out the hip flexors.
Pushups: Men were in full pushup position. Bottom position fully touching the floor, top position fully locked out. Women were either modified with bent knees and a full touch to the floor or unmodified and touching a small ball on the floor.
And the Results!
Ladies
Time
Men
Time
S.W.
3:53
J.H.
3:03
F.M.
4:04
M.M.
4:21
K.M.
4:31
F.K.
4:33
M.K.
5:49
M.L.
5:57
C.J.
8:20
Great job to everyone who went all out and pushed hard to beat the clock! Stay tuned to see what our next Workout of the Week Challenge holds!
Workout of the Week: “Whatchoo Got?”
The Deadlift is a great functional exercise that EVERYONE can benefit from. Just think to yourself of lugging those bags of groceries around or how many friends have asked you to help them move and now you get why this is useful. The key to this one is moving quickly through the reps. The main thing we were working with was recovery and work capacity. How fast can you recover on your rest and how much can you sustain the work. It was a fun test for everyone as it took them past some limits. I got a few laughs as I heard “Go now? Already???” or “How many more sets?!?”
Workout of the Week: Metabolic Conditioning
53# KB
Workout of the Week #1
Workout of the Week: Tabata Squats
Workout of the Week: Deadlift/Burpee
This week we did a quick test of upper body work capacity and overall anaerobic stamina.
