Category Archives: WODs

Exhaustion.

Because some times you need to just blow some steam. And today, we’re gonna be a train.

This little gem is bound to have you aching, cursing and smiling all in the same sitting. Focus on each moment so that they are being performed correctly. Keep it controlled and keep it commanding. Don’t skip form for a quick time.

WOD: “Ivan the Terrible”

1 Round for time

90 Sec of jump rope

50 lunges/50 push ups/50 sit-ups

90 Sec of jump rope

40 lunges/40 push  ups/40 sit-ups

90 Sec of jump rope

30 lunges/30 push ups/ 30 sit-ups

90 Sec of jump rope

20 lunges/20 push ups/ 20 sit-ups

90 Sec of jump rope

10 lunges/10 push ups/ 10 sit-ups

(best make sure you warm up real nice for this one kids) 

 

Don’t worry…I got your Monday Mashup:

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The Challenge.

Alright, while home my old gym, as well as some gyms of some friends, were doing a lifestyle challenge called ‘The Whole 30.’ This is based on the nutrition ideology of Whole 9 which is centered around the paleolithic nutrition plan. This is not a diet plan. I repeat, this is not a diet plan. This is a new way of treating your body, and the things you put in it, with a little consideration. But, the best part of this little change is? You will actually lose some weight as it will help improve your body composition, you will have a lot more energy, better sleep at night, better attitude and last, but not least, better athletic performance. Think I’m lying? Well, take the challenge with me and see what you think. If at the end you are unsatisfied you can personally find me and rub my face in a pile of refined sugar, but I have a feeling that will be unnecessary.

So, this is for all those talking to me about getting a jump start back in to a good eating lifestyle that will also benefit their beach bod. Read up here on the philosophy behind the Whole 9 nutrition scheme – ‘Nutrition in 60 Seconds’

March Whole 30 Challenge (Albanian style)

After you have done your research a bit on the philosophy behind Whole9, now you are ready to take on this challenge. We will start March 1st, tomorrow, and continue for 30 days. Here are some notes to keep in mind:

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. We will cut these suckers out for 30 days so your body can recover from the effects these nasty things may be giving you.

Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health.

Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

Here’s what NOT to eat during the duration of your Whole30 program:

Zero sugar of any kind, real or artificial

Zero alcohol

Zero grains

Zero legumes

Zero dairy

And…zero white potatoes (and since these are the only kind we have here in Albania, zero potatoes)

[quotes taken from Whole30 site, link below]

I know what you are thinking. “Woman, that is like my whole diet here in Albania. What the heck?” But please, I really do encourage you to take some new steps and try to follow this, just for 30 days. Veggies and fruit are super cheap, most meat is too, the hardest part is the ‘plenty of good fats’ portion which will require some searching on your part. I have been eating like this, as close as possible, while here with a few slip up lately. (Hey…winter makes you seek small little food-like pleasures in life) But, I’m ready to kick start my own healthy lifestyle again. Plus, why not do this somewhere where you have an abundance of time and produce to think of really great meals? Just saying.

Here is the Whole 30 Plan laid out, I encourage you to read it: The Whole30 Challenge

Leap Year WOD:

2 1/2 mile run

10-9-8-7-6-5-4-3-2-1 of:

Squat jumps

Push ups

Sit ups

 

Enjoy and happy 30! Remember YOU ARE WHAT YOU EAT!


March Madness is upon us

Heyyyyy yooooo…

So it’s been awhile, eh? Been awhile since a post, maybe been awhile since you’ve exercised a bit, heck it might even have been awhile since your legs have seen the sun (it’s been frockin’ cold in ol’ Shqiperia). Alas! Never fear for spring time is so very near! And, I’m back from my adventures and lovely stay in America so it’s to the grind again.

Today we study 3 moves, 300 muscles.  This idea was taken from a an awesome little work out in Men’s Health (I know right? Yes, I read a men’s health magazine as a lady. Whateve’s)

  • Perform this routine as a circuit doing 10 reps of each exercise, and completing as many circuits as you can in 15 minutes. Rest if you need to (but only briefly) and as your conditioning improves, up the reps
  • This can be you jump start back into a summer exercise routine!

Movement #1: Body-weight squat (you know how I love these)

Remember to make it deep but don’t let your knees come over your toes. To make this happen, make sure you’ve got a strong, straight back with your weight on your heels.

Movement #2: Judo push-up

This is a movement you’ve probably seen in GJ Jane when they are in the ocean doing strange looking push-ups. Begin in push-up position with feet hip-width apart, raise your hips so that your body almost forms an upside-down V. Lower the front of your body until your chin nears the floor. Then lower your hips as you raise your head and shoulder toward the ceiling. It’s almost like a yoga ‘downward dog’ with just a bit more force. Now reverse the movement back into starting position, and repeat.

Movement #3: Sprinter sit-up

Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right. That’s one rep.

Best thing, these can all be done inside yo’ house. So go get your 15 minutes on.

Monday Mashup Playlist:

1. Chiddy Bang – Handclaps and Guitars (and the rest of the Breakfast album pretty much)

2. Remix of ‘Strange Clouds’ called ‘Strange Sounds’ – B.O.B & Lil’ Wayne

3. My boy Drake- The Motto

 

Oh, and p.s., with March fast approaching I have a challenge for you all. So stay tuned, the deets are rolling out tomorrow.


Finding your fitness level

So, ask yourself, why in the dickens do you even workout?

There could be a variety of answers to this question but all that really matters is how you answer it. For a long time people haved joked with me that my idea of being fit wasn’t sustainable because to me ‘being fit’ means being able to lift really heavy things, run super fast, pull myself up from every angle and carry very little fat. They joked with me about this because I was always comparing myself to how fit I was during the time when I was playing rugby rather than to now where I train for my own benefit. Nevertheless, that peak performance level is what I strive for in my fitness training, even if I can’t run my 40 as fast as I could while training for the USA rugby squad (which I’m not necessarily sure that is even true). But, the theme here is, know what personal fitness level you want and set a goal to reach it. Don’t base your fitness level completely on appearance either. For example, if you are striving to lose weight and to tone up, do not look at the skinny girl across the room and think she is in ‘better shape than you.’ More often than not image is just that, an image, and if you were to go against her in a foot race or weight carry you’d probably win because you have something she does have –  muscle.

So, I encourage you to seek out and discover your definition of  ‘fit’ and strive for that. If it’s to lose weight, bench press 400 lbs, do 20 pull ups in a row, walk on your hands, sustain a good walking pace for an hour, run for 20 minutes without feeling a sense of death, etc. , then so be it but recognize what it is and do it. Once you have found that peace on why you are willing to get yourself moving every day you will find it easier to actually get going and enjoy your workouts more. Remember, being fit doesn’t mean killing yourself. It means doing your best to reach for goals you have set for your self in fitness and health. But, don’t forget just because it hurts a bit doesn’t mean it’s bad for you.

WOD:  (you will need something that can be swung like the person in the attached video uses…anything, get creative resourceful volunteers or be like me and buy some dumb bells and swing them like a kettlebell)

Warm Up with 400+m jog

5 Rounds:

15 Kettlebell swings

30 Double unders (remember this is the rope jumping with two turns in the jump. If you have forgotten this movement, look at some past posts talking about how it works)

– Then perform side planks for as long as you can hold (x3 on each side)

 


2012 Superstar

Ok, so it’s cold as all get out outside at the moment which makes it a wonderful push to get yourself out and moving again with a 2 mile run right? CORRECT!

 

Today it’s time to get yourself back in to that superstar attitude, and what better time than now with the start of 2012! Many of us have probably stuck in our resolution plans something about exercising more, losing weight, running, or simply do something physical each day, which is great and I encourage you to stick to it! That wish is why today I want you to jump on that fitness horse and destroy that silly excuse of not exercising because you can see your breath when you breathe. If you can make yourself endure the pain of a small jog in that cold you’ll see it’s not so bad after all and help jump-start your fitness routine again.

Take this Monday Mash Up as some artillery to face the cold and show it “what’s up.” I’m gonna really punish myself and get this run in at 630am, snow and all. Let’s see what you got in you.

 

WOD:

Run 2 or 2 1/2 mile run at your desired pace

 


Anndddd…we’re back

Ok, after a small hiatus from this little fit blog, WE’RE BACK! Sorry, we had some technical difficulties with the computer, my toe, the volunteer’s duty to life, and well just work in general.  So, let’s get this month starting right with this small little WOD. It’s a fun one and its credit goes to my home gym back in Texas with a little PC tweak. Thanks Black Box Strength and Conditioning!

Of course, I can’t leave you without a little Monday Mash-up! Hit this guy up on Soundcloud for a free download. He is pretty legit.

Monday Mash-Up WOD:

Start: with a bit of pull up work. Try and do some power sets. If you can not complete a full pull up, work on negatives. Negatives are when you hold yourself at the top of the bar and slowly lower yourself down nice and controlled. Aim for 15 to 20 seconds.

WOD:

50 Double Unders (jumping rope with two turns in one jump)

20 Push ups (strict and correct)

10 Walking lunges each leg

 

40 Double Unders

15 Push ups

10 Lunges each leg

 

30 Double Unders

10 Push ups

10 Lunges each leg

 

$ Money Maker: Hollow Body- 1min x 3 (or max hold x 3)


You tell me

So, recently I received a very cool suggestion about keeping new music coming on this blog as a workout pick-me-up. I thought,’Why not? I love music!,’ and I also like to think that I have pretty good taste. (hush that mouth of yours if you don’t agree) Shpam! Here’s your Monday Mash Up Playlist. Write them down, go find them on Itunes (or you music downloader of choice) and enjoy your WODs this week.

Oh and that reminds me, TELL ME WHAT YOU ARE THINKING! I can’t really give you what you want if you don’t ask. We will be having some more movement instructions, new WODs, nutrition, motivation, mental help/prep, fun things, smiles, cyber hugs…You name and I got you, but you have to let me know. Have a great week PCVs! Here’s me winking at ….

Monday Mash Up:

1. Adel (Jamie XX Remix) – Rolling in the Deep

2. Wiz Khalifa – No Sleep

3. Kid Cudi – Dat New “New”  [secretly my theme song here in site]

4. Deadmau5 – Raise Your Weapons

5. Macklemore & Ryan Lewis – Can’t Hold Us

 

WOD: (it’s a new day and new week, get at it)

5 Rounds- 

50 Double Unders (remember its the jump rope with two jumps in one turn)

20 Back extensions (this is like a reverse sit up. Use some sort of bench so that you are off the ground. Remember, don’t hyperextend your back. Google move if need be)

$ Money Maker– (still need more? complete this)

10 minutes of walk, jog, sprint. Walk 30 seconds, jog 30 seconds, sprint 30 seconds until you complete 10 minutes