Physical Fitness Meeting 2012/09/12

Warm Up
800 m run
10x pus-ups
10x sit-ups
20 ft butt kicks
20 ft crabwalk
20 ft high knees
20 ft bear crawl
5 minutes of mobility

do these twice followed by the usual stretching

WOD
20 minute AMRAP 

15x squats
15x burpees
15x sit-ups
15x push-ups
15x flutter kicks
150m sprint

upon completion of sprint, athlete will walk the distance back

Awesome job from all who participated in the work out, even the newbies kicked butt! There was a lot of heart in it. Be ready for the next one.

Physical Fitness meeting 2012/08/29

Warm Up
800 m run
20 ft of inchworms
20 ft crabwalk
20 ft side lunge
20 ft bear crawl

do these twice followed by the usual stretching

WOD
20 minute AMRAP

12 push ups
12 jumping jacks
12 crunches
12 squats
12 mountain climbers
200 m run

FINISHERS CHALLENGE
Tabata Burpees...good luck

awesome job to Watson and Caldwell for knocking out 10 rounds a piece!

Wednesday 2012/08/15 Physical Training WOD

Warm Up

• 800 meter run

• 20 ft. bear crawl
• 20 ft. crab walk
• 20 ft. side lunge
• 20 ft jumps
• 15 push ups
• 15 sit ups
• do these twice
• stretch

WOD--20 minute AMRAP (as many rounds as possible)

• 15 jumping jacks
• 15 push ups
• 15 sit ups
• 15 squats
• 20 feet burpee box jumps
• 100 m sprint
• 60 second rest

Motivational Video....What's your excuse?

http://www.youtube.com/watch?v=gG82FnZx9dk

The Box 2.0....Navy PT Wednesday 2012/08/08

Awesome PT today!  Phenomenal effort from our group of sailors.  And thank you to STS3 Stanwood for coming out to work out with our Freakssss!!!  See you next wednesday!

Warm Up

·         800 m run

·         10 push ups x2

·         10 sit ups x 2

·         2 rounds

o   20 foot high knees

o   20 foot butt kicks

o   20 foot bear crawls

o   20 foot crab walk

o   20 foot toe touch

·         Itb stretch

·         Calf/soleous stretch

·         Self stretch 5 minutes

WOD

4 – 4 minute rounds.  Complete each round for a complete minute and then move onto the next exercise as quickly as possible.  Complete as many reps, safetly, in that minute as you possibly can.

·         Burpee Box Jumps

·         Air Squats

·         Push Ups

·         Leg Lifts/Bicycle Kicks

Quality is a must!  Do not sacrifice quality for quantity.

TABATA

8 Rounds 20 seconds of work and 10 seconds of work

Planks

Quality Vs. Quantity

I have been running PT as a Navy Recruiter for 4 years now.  The one thing I notice people failing at consistently is their form.  Whether it's push ups, sit ups, squats, or running, almost every individual I work with sacrifices form for quanity.  It's more important to get the basics of fitness down before you try to excell.  Two things will happen to you if you fall under this category.  You will not impove on what you're trying to do, you will not excell.  And you will potentially injure yourself, setting yourself back even further.  Take the time and learn how to do things correctly, and in the end you will be much further along.  You will surprise even yourself.

If you come to my PT here in Manchester, please take the time to ask me questions.  I will show you exactly what you're doing wrong, and work with you until you have it right.  It might not seem like a big deal that you're squat is a little off, however, the moment you add weight to it you're gonna jack yourself up.

Please feel free to ask questions here as well!

Muscle Weight vs. Fat Weight