Monday, January 31, 2011

Resolution status?

The gym is not as busy anymore, which leads me to believe that everyone has accomplished their resolutions and is now off tanning their hot bodies.. Thank you, shakeweight. I love that commercial..

Here's a few less gimmicky workouts for this week:

1.
With a continuously running clock, spend 5-10 minutes in the bottom of an ASS-TO-ANKLE squat. You may hold something for support (lightly) and you may prop your heels up to aide in depth. Stop the clock if you need to get out of the position. Resume once back in it..

Then, once done with the squat-sitting, shake your legs out and perform 100 squats for time.

2.

For time;
Sprint 200m (scale and modify accordingly to sustain intensity.. stairs are ok)

- Lunge-walk 200m
- 5 pushups every 5 steps

Sprint 200m (same scaling)

Enjoy!

Read:

Close Look at Orthotics Raises a Welter of Doubts

Scientists Find Protein That May Boost Memory

Protein linked to aging may boost memory and learning ability

Note: IGF (insulin-like growth factor) works really well in a body that is insulin sensitive rather than resistant. So keep the glucose low..

7 comments:

  1. I just want to say, the 12 O'clockers rock.
    Also thanks Russ for the awesome articles. I need all the memory help I can get.

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  2. Sherry, Mary an I did WOD #2 today. Sherry and Mary did it unmodified; I substituted 4 x stairs sprints for the 200 m sprint.

    Times:
    Andrea 28 min
    Sherry and Mary 33 min

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  3. Leigh and I did WOD#1 last night at JWAC--we had to break up the ass-to-ankle squat into manageable time segments (i.e. before we cried "uncle" each time)...then powered out the 100 squats in under 3 mins. Woohoo!

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  4. Woop! 12 O'clockers. =)
    I hope your wrist is feeling better Kim!

    #2 21:30

    Paul, Gustavo & Tonya all clocked in just under/around 20 min I believe..

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  5. Really enjoyed today Russ. But then again, I like lifting weights a lot.

    Really worked on the snatch balance and felt like I made some headway in getting the shoulders appropriately activated for the motion. By the end I had really good control of the bar when it was overhead.

    Kept knees out nice and wide during my squats. I'm trying to hammer myself on that right now.

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  6. Jolie, Tonya, Paul and Darling were out there with me today for the squats. We did a solid 10 minutes at the bottom.

    More focus on pushing knees out.. 100 squats in 3:45.

    ReplyDelete
  7. From Tonya B...

    Missed you guys last week (Tue-Thur). I had to rest my body after Monday's workout. Guess I got a little too gung ho and caused pain in my hip. Was able to recover by Friday and joined the IFT class with Jolie and Bill. 200 squats/70 push-ups/40 lunges just under 20 min. The warmup was a workout in itself. I'm really sore but i'm looking forward to today!

    ReplyDelete

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