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

RODs WOD 31/1/12

Wow, that's January gone. If you have been following these workouts and getting at least 3 in a week then you should be starting to feel leaner, stronger and have more energy. Don't focus on weight for the moment.

If you haven't been joining in then feel free to drop into any if the posted workouts at any time. They are designed to suit any ability.

Today, as a lot of the country has had snow, let's do some snowball burpees.

Start straight away with just 1 burpee and in 30 minutes time do 2 burpees then 30 mins later do 3 and so on.

If my maths are correct you will have conquered 91 in eight hours with a set of 16 being your highest.

If burpees are too hard then replace with a star jump (watch out for the china)

Let us all know how big your snowball got.

Rod
Www.cfire.co.uk

RODs WOD 30/1/12

"Endurance is patience concentrated. "
Thomas Carlyle

21,s again folks-same basics as usual (45 on 15 off, 3 sets, 1 min rest)

Squats
Press ups
Lunges
Crunches
Dips
Burpees
Reverse crunches

23 minutes of concentrated exercise.

If its too easy then add weights (dumbells, cat, small child, big chicken) and repeat.

Rod
Www.cfire.co.uk

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