ROD's WOD 9/2/2012

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


Only just over a week until we do our 2nd fitness test - it's nearly been a month already and, if you have been doing at least 3 of these WOD's a week, then you should be starting to see quite a difference in your strength, weight, shape, and cardio fitness.


Todays workout is a workout for the abs - again, it needs no equipment and just a small amount of floor space and should take you about 6 minutes in total and should leave your abs burning.


Do each exercise for 30 seconds, take 5 seconds to change to the next exercise and then do 30 secs and so on.  When you do all 8 exercises start immediately again for 2 more complete sets.


Crunches
Reverse crunches
Point and shoot
Scissors
Russian twists
Prone plank
Side plank - left
Side plank - right


As always let me know if you  aren't sure of any of these and I'll pop a video up for you.


Have fun!


Rod
www.cfire.co.uk

Love Handles - the movie

Those tricky little wobbly bits get a right seeing to with this exercise!  If you're in a gym and there are no trees (poor you), substitute with a cable machine.

ROD's WOD 13/1/12

Excellence is the gradual result of always striving to do better. ~ Pat Riley
Time to concentrate on finding your core -no excuses on this one:


Look for 10 opportunities to challenge your bodies balance and list them here.


Examples: 


Stand on one leg whilst brushing teeth
Walk along the curbside without falling off
Hop to the photocopier
Lift both legs right out of the chair




Everytime we challenge our balance our bodies 'engine' kicks in to compensate, burning calories, tightening muscles and reprogramming our ability.