RODs WOD 29/1/12

Get out into the fresh air today and try and get some distance in.

Walk, jog, run alternate if you need to but stay out for 2 hours.

If you have a smart phone then download the Endomondo app. It tracks your time, distance, pace and plots a handy map.

Post your times and distances on here.
Good luck-enjoy

Rod
Http://www.cfire.co.uk

Sent from Rods iphone

RODs WOD 28/1/12

The bigger the girth the harder it is!


That got your attention, but it's true - especially when it comes to tree hugging.

I
ts a beautiful sunny saturday and todays WOD is just that -
Find yourself either a forest of deserving trees or a space with one that you are particularly fond of
and try and hug 30 trees for 30 seconds each!  In between, get a jog or sprint on and, if its only the one tree that you have chosen, sprint away and jog back for another cuddle.  Pick thinner trees for easier hugs and big fat ones for harder hugs.

Should have your core muscles burning away nicely and your heart overjoyed with love.

Rod
www.cfire.co.uk

RODs WOD 26/1/12

We shall neither fail nor falter; we shall not weaken or tire...give us the tools and we will finish the job. ~ Winston Churchill


Today is an upper body routine aimed at defining shoulders, beefing up the chest and toning the arms


All of these to be done with a light weight (2kg to 12kg depending on your strength) and from the floor - ie no bench required.  Don't forget your interval timer (I use 'interval timer' an app for iphone), pad and pen.


21's again today (3 sets of each exercise - 45 seconds on, 15 second rest - 1 minute break between sets).  The benefit of 21's is a quick cardio and resistance blast in a short space of time (23 minutes in total) - these are done to your own personal, maximum potential with the measure of improvement coming from the reps log that you track during each 15 second break.


Anyone serious about getting in shape should be able to squeeze 23 minutes in each day-right?

1. Overhead press
2. Double bent over row
3. Bench press
4. Reverse flye
5. Lateral raises
6. Close grip bench press
7. Front raises

As always, pm me if you want help with any of the exercises.


Good luck


Rod
www.cfire.co.uk

RODs WOD 25/1/12

"Don’t cry to give up…Cry to keep going." - Eric Thomas


This saying sums it up for me with a busted calf muscle!  'Active' rest called for so todays WOD will reflect just that.  The leg gets a good rest which gives me the perfect opportunity to focus on other bits of the body that need special attention!


Core workout


21's again, as before (7 exercises x 3 sets - each for 45 secs on and 15 secs off - rest 60 secs between sets).


Reverse crunches - (see silly video clip)
Plank
Woodchops - (see silly video clip)
Sit ups with twist - (see silly video clip)
Press ups
Full sit ups
Bicycles


result - rested leg - sore abs!


Give it a go and remember to write down your count during your 15 sec rest!

RODs WOD 24/1/12

"The world breaks everyone, and afterward, some are strong at the broken places." -Ernest Hemingway



I've noticed just lately that it only seems to be the girls that are out jogging in the wind, the rain and the dark!  It's windy, it's rainy and it's not dark yet...but it will be, you just see!


Get out there and get a 45 minute jog in.  If you're a beginner then break it up into 5 minute brisk walk, 5 minute jog, 5 minute brisk walk, 5 minute jog and so on.  If your advanced then make sure that you are running and not just jogging - no shufflin' allowed here!


'But it's raining Rod' 


- good, it will keep you cool and when you get home to that lovely hot bath that the other half has run for you, you can lie back and say - yay, I did it in the rain and loved it!!!!!

Prisoner of War

Prisoner of War

John Cleese would be proud of this one - I had great fun doing it and nearly wet myself laughing on the playback-what a twit!  However, this is a great exercise and has my clients screaming to make me let them stop!

RODs WOD 23/1/12

"There comes a day when one must rest. Not stop. Not quit. But plan. There is much to be done and a quiet heart and mind is where such plans are made." - Unknown

Nice day off?

Time to get back on it, get that body pumping, those legs moving and that fat disappearing!

Lets start with a 15 minute brisk walk, jog to warm up

We are going with the theme of 21's - ie 7 exercises  performed over 3 sets - each exercise performed for 45 seconds with a 15 second rest and then straight onto the next without rest.  When you reach the 7th, grab yourself 2 minutes rest, a glug of water and then crack on with the next set.

write down your number of repetitions on a piece of paper during the 15 second rest.

High knees

Press ups

Sit-ups 

Squats

Wood chops

Lunges (alternate)

Reverse crunches

As usual, if you need help with any of the above then PM me or request a video upload of the exercise.

Good luck...oh and post your scores!