Sleds, Burpees and Balls!!

63rd workout of the year, 6/15/2011.

Music: Reel Big Fish. T-Shirt: B. Merrells.

The Birthday Bash was tough!

Time to do something different …again!!

Warm Up:

No. Here we go again…another day without a formal warm up. Again the workout does start with lower intensity and works up.

The Workout: Part 1

 Sleds.

We pushed them. Started off with one plate then adding another with each 25 yard push. After we got up to 4 plate on the sled we started to strip the sled down by one plate for every 25 yards.

This can be brutal. Pushing is harder than pulling. And pushing low is harder than pushing something a bit higher.

Not fun. But we did it anyway.

7 runs total.

The Workout: Part 2

Burpee Ball Drill

Do a Burpee over a ball. Then pick up the ball and push it overhead with the jump.

3 Cycles with a bunch o balls. 3 Reps/2 Reps/1 Rep

The Workout: Part 3

Burpees and Low Hurdles

Do a burpee before and after you jump over each hurdle.

Oh this one is loads of fun. NOT!

Finally:

Core/Abs Stuff

Crunches 50

Leg Raises 50

Bridge Holds (7 min down every 30 seconds)

Video:

Sleds and Shoulders

49^th workout of the year, 5/9/2011.

Music: The Beatles. T-Shirt: Popeye.

Some achiness from the last workout but not too bad.

So gotta think up something different again. Not too much of a problem.

Really I think I got a bit lazy on this.

Not that the workout was lazy!

I mean we only did a few things…but that’s all we needed.

Warm Up: Agility Ladders.

Just a way to get the joints greased for the rest of the workout.

Next: Sled Push

Not sure how many we did. I lost count. So we ended up pushing the sleds for over 30 minutes. Sure we got breaks on this one but we still did a lot of pushing. Each time we got the sled we had to push it for 25 yards.

 

Quads felt like they would burst!

Third: Shoulder Burns. 25 Movements. 30 sec each movement. Max Reps.

1. Military Press
2. Small circles forward
3. Small circles backward
4. Pinches up
5. Shoulder Abduction Top 1/3
6. Pinches down
7. Arm Circles In Front Medial
8. Arm Circles In Front External
9. Shoulder AbductionBottom 1/3
10. Wrist curls up
11. Shoulder Abduction Middle
12. Wrist curls down
13. Shoulder Abduction
14. Wrist curls sideways
15. External/Internal rotation
16. Bent elbows front
17. Bent elbows overhead
18. Straight arm front palms down Swinging sideways
19. Straight arm front palms up Swinging sideways
20. Straight arm front palms down up and down
21. Straight arm front palms up – up and down
22. Push aways
23. Shoulder “Ys”
24. Shoulder “Ts”
25. Clap overhead

Followed by 20 regular push ups then 20 push ups with a pause on the floor.

I got kinda lazy on the video too. I didn’t cut each move. I just speeded the whole process up.

Last: Core/Abs

Crunches 50

Leg Raises 50

Knees to Elbows 50

Video: 

Bend Over and Run

This is the 2nd workout of the year, 1/5/2011.

What the heck was I thinking?

I was just thinking about doing a “simple” warm up. You know something to get the heart pumping.

What started as a warm up be came the entire workout.

Music: KoRn. T-shirt: A take of on da Vinci’s Vitruvian Man.

We’ve had an all sled workout before (Sledus Vomitus).

However this workout had a little twist.

The Workout:

We pushed sleds. We pushed furniture slides.

Yep that is it. Doesn’t sound like much but it was tough.

The distance pushed in total: 400 yards…that’s 4 football fields folks.

The guys pushed a 70 pound sled and the girls pushed a 50 pound sled.

We pushed the sled for the first 25 yards. Immediately following the sleds was a furniture slide push for 25 yards.

So essentially a 50 yard “sprint” of sorts.

Total amount of “sprints” for each person: 16.

This workout really bombed the lower body and well as the cardio system!

We really should do this one again.

Core/Abs:

1. Crunches 100
2. Leg Raises 100

Video:

Sledus Vomitus

This is the workout for 12-29-2010.

And the last workout until next year!!

“Sledus Vomitus”…what does that mean?

Who knows? Probably nothing…I just made it up.

Why “Sledus Vomitus”?

We pushed sleds and I felt like I would hurl…eventually.

Music: Queen. T-Shirt: Peanuts (Snoopy) Holiday T-shirt (Thank again Mom!).

The Set Up: We pushed sleds for 25 yards. Weight would be added every other trip.

Once we hit the maximum that would fit on the sled we started to work our way back down.

Everyone made 16 trips total…”Sledus Vomitus”.

The girls started with 50 pounds and worked up to 125 pounds.

The guys started with 65 pounds and worked up to 205 pounds.

Just about everyone ended up pushing more than they weighed.

This set up was the whole workout except the core/ab stuff.

And it was more than enough!

Core/Abs:

1. Alternate Hand to Foot 25 Each Side
2. Crunches 50
3. Leg Raises 50
4. Knee to Elbow 25 Each Side
5. Seated Leg Raises 50

And the video:

 

How to Get Stronger-Push Something

This is the workout for 10-9-2010.

Push something. Anything. Well except your kids, pets or mate(s).

The whole body gets used. Push a wall. Push a car. Push something that moves or something that doesn’t.

You’ll feel it. Trust me.

We pushed sleds. We haven’t done it in awhile. We may start doing it more often!

Music: 5 Finger Death Punch. T-shirt: Schaefer Beer.

First: Sleds. Not fun but effective.

We did 4 sets of 50 yards adding a plate to each run.

The girls started with 50 pounds and went up to 125. The guys started with 70 pounds and went up to 205.

Second: We did one “suicide” drill pushing a sled with one plate. Exhausting. Especially after pushing the heavy stuff.

Third: 2 “suicide” drills using furniture slides. These are harder than they look.

First off they are harder than just running. Second if you go too fast you end up on your face. It really gets the sweat flowing.

Core/Abs: Simple stuff today.

1. Crunches 50
2. Leg Raises 50
3. Knee to Elbow 25 Each Side
4. Alternate foot to hand 25 Each Side

And the vid:

Devastating Conditioning Workout

Workout from 5/24/2010.

Yes this was a Devastating Conditioning Workout.

If we thought we were in good shape (and we do) this brought us to a new level of “‘What the heck are we doing?”

This was a crazy conditioning killer… and we will do this again.

Weird I know but if it is tough we’ll repeat it eventually.

We don’t look for easy.

Anyone can be mediocre. Anyone.

We don’t want to be just anyone.

Music by: Audioslave. T-shirt: Kneel Before Zod.

Warm Up: Toe Hops for 2 minutes. Like I said before…Yes they do look goofy. You probably wouldn’t do this at Globo Gym. But it burns/pumps the muscle like crazy!

Spiderman crawls for 50 yards. Great for core, upper body strength and hip mobility. Check out the video so you have it correct and do it at your next workout!

Next: The meat of today’s workout are the Sled Suicide Drills. We’ve never done these before. The new experience was inspired by Coach Joe Hashey at Synergy-Athletics! There were a few choice words for Joe during the workout!

The girls pushed 50 pounds and the guys pushed 70 pounds.

At our place you push the weighted sled for about 8 yards and back to start.

Immediately you push again for 16 yards and back. Then finally 25 yards down and back.

**Then you have an option of rolling off the sled either to the left or the right because you won’t want to stand up for awhile.**

We did this little gem of an exercise 3 times. Killed the quads! Lungs were fried as well!

Next: How is this for a recipe? Take some quads that are perfectly pummeled and add some fire to them. How? 100 bodyweight squats. That’s how!

And how bout just a little more burn? After the squats we held a parallel squat position for a minute.

Core/Abs: At this point no one really wanted to stand or walk around. So how about 100 crunches followed by 100 leg raises?

And the Devastating Video: