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

RODs WOD 8/2/12

A quick reminder... YOU ARE AWESOME!!!!!

Today, simple routine 20 mins only, no equip necessary.
10 crunches
10 squats
10 burpees
10 press ups
15 secs rest
That's 1 round

How many rounds can you manage?

RODs WOD 6/2/2012

Fall seven times, stand up eight. - Japanese proverb


Now doesn't that sum up determination - so, lets follow that old Japanese rule with another 'snowball' burpee day.  


Fall down, do a press up, get back up again!


Remember start with 1 and then do an extra 1 every half an hour so that by the time you hit 8 hours you will be doing how many in a set?  


Quite a lot! 


Be determined.  


Get fit!


Rod
www.cfire.co.uk

RODs WOD 3/2/12

If you can find a path with no obstacles, it probably doesn't lead anywhere. - Frank A. Clark

With this in mind, lets put that to the test shall we.  


If you can, get outside and head out to my playground in the woods.  Get off of the path (look for a deer track) and get a jog in.  If you meet an obstacle then jump it, climb it, crawl under it.  I want you to try and get a good 45 minutes of exploring in.  Be as quiet as you can as you do it - when you go into 'stalk mode' your core tightens, your breathing is more controlled and the effort to become lighter on your feet intensifies the workout on your legs.


If you cant make it to the great outdoors then create your own path - at the office, in the gym, at home.  Create as many obstacles during the day that you have to climb over, jump off, crawl under - add some sit-ups, press ups and squats just to keep it real - 


Probably best that you print this page off though...


...just in case the boss questions what the heck you're up to - just tell them 'Rod made me' and get him to join in! 


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 2/2/12

"I can accept failure, everyone fails at something. But I can't accept not trying." - Michael Jordan

1/2 mile jog warm up
30 body weight squats
20 press ups
1/2 mile jog
20 lunges
4x25 meter sprints (rest 1 minute in between)
1/2 mile jog

RODs WOD 1/2/2012

“We would accomplish manymore things if we did not think of them as impossible.” C. Malesherbes


Today I want you to think about your posture.  Sometimes  that tummy can be exaggerated by slouching so, conversely, sitting upright can help to flatten the bulge.


Throughout the day consciously sit up or stand tall (shoulders back chest out as they used to say).  If you are sitting down at a desk, every time someone calls you, tense your stomach, sit tall and lift your feet off of the ground by an inch for the duration of the call - don't hold your breath though, its bad form and ruins the conversation!


Rod
www.cfire.co.uk