March 2, 2009

Workout group

Dozen people showed up.

Warm up
General Mobility
Skips
shuffles, sideways, backways and frontways
carioca
puddle hops
backward push and so on

Dynamic Flexiblity
Standard Fair.

Weight Room
3 rounds 8 reps
Pull ups isometric hold at top(decreasing pyramid 8 seconds first rep, 7 seconds second rep) with a negative down
Deadlift
Bardips
Waiter lunges

6 rounds 5 reps
weighted push ups
dumbell swing with a jump while the weight is on top
deep Rocket Girls

Gym
3 rounds 15 seconds of work on each, 1 minute metabolic jumble
clap pushups
hip raises left and right
split squats left and right
jumble: jumping jacks, pushups, burpees, mountain climbers, bear crawl

Had the unusual, and once in a lifetime experince of sleeping in a snow cave this weekend. I learned a lot and if I ever do it again it will truly be because I'm in an emergency. But, just for fun... not so much.