WOD #6

Pullup – is usually considered as palms being pronated ( this means that the palms are facing away from your face as you grab the bar.

Chinup – is usually considered as palms being supinated ( this means that the palms are facing your face as you grab the bar.

Try this workout:
10 pullups widegrip
10 chinups widegrip
10 pullups closegrip
10 chinups closegrip

6 Heavy – Good Morning Bends with a barbell.

Do that for 3-4 rounds as fast as you can.

Finish with a some ab exercises.
50 double knee tucks
50 weighted crunches
25 barbell rollouts
50 mountain climbers with rotation
50 weighted russian twists
75 bicycles

Complex #1

So what is a complex? It is a set of exercises performed right after another either for time or for amount of repetitions.

Our complex performed last night included 6 exercises back to back, each exercise was 6 reps, for a total of 36 reps.

We used an Olympic barbell and 1 – 45 lb bumper plates on each side.

The exercises included:
1. Squat
2. Push Press
3. Bent Over Row
4. Deadlift
5. High Pull
6. Reverse Lunges

Do about 3 – 4 sets. Focus on quality, but try to keep the time low as well.

WOD #4

I’ve been slacking keeping the WOD’s up to date on the blog so its only WOD #4.

Last night we worked on arms, shoulders and core. Good 40 -50 mins workout.

Arms:
1. Resistance band curls 20, 15, 10 reps for 3 different sets
2. TRX 90 degree bicep flex (minor movement) 30 secs  for 3 sets
3. Single arm kettle bell pistols 10 – 15 reps for 3 rounds.

Shoulders:
1. Kettle bell clean and press – 15 reps for 3 sets
2. Inverted kettle bell press – 6 reps for 3 sets
3. Dumb bell shoulder side raise – 10 reps for 3 sets

Abs:
1. Hanging leg raise to chest
2. TRX double knee tucks
3. Decline situp rotation alternate sides w/ stick on back
30 secs each for 3 rounds

And then you can finish with some cardio, such as punching the bags, or running on an incline treadmill doing intervals.

Richmond B.C Bootcamp Maki Fit and Abs Class

So it’s almost Christmas time, and time for good eats and chocolates. At least that’s what I think of when Christmas comes.
Then its the New Years for 2011, and as usual everyone has a New Years goal. Well if you are like me and put on some extra pounds during Christmas, and now want to shed it, then come try out the Abs Class and Maki Fit Bootcamp. These classes are always different, and provide a great workout. You will be challenged and pushed, but you will have a good time.

If you get the chance, come try the class out, visit dynamicconditioning.ca for more information.

PS. There is now a nutritions class which is quickly gaining in popularity. It happens every Friday. Phone 604-719-8655 to find out more if interested.

WOD #3

So this time we blasted our arms and back with this workout.

Five sets of each exercise, 20 sec rest between sets and no rest between exercises.

1. Bent over row – 12 reps (25 lb bumper plates each side)
2. Hammer curl – 12 reps ( medium high weight )
3. Lower back extension – 15- 20 reps ( 25 lb medicine ball )
4. Tricep extension over head – 12 reps ( 60 lb dumb bell )
5. Wide arm pullups [lower body completely] – 10 – 12 reps (body weight)
6. highest tension resistance band [ full range of motion ] – 20 reps

After doing the 6 exercises, do 4 – 5 sets of the next 2 exercises to finish.

1b. Single arm dumbell row – heavy weights – 6 reps
2b.TRX tricep extension – 10 reps

This should provide a very good back and arm exercise. At least my arms and triceps felt it.