Nutrition Challenge:

Tuesday: 3 Gatorades
 2 water bottles
Ceaser salad
2 pudding
ham sandwich
4 chicken fingers
fries

Wensday: 3 water bottles
2 gatorade
1 choclate milk
chicken ceaser wrap
2 granola bars
3 choc cookies
2 chicken burgers
2 eggs

Thursday:
2 water
1 gatorade
2 choc milk
nesquick
carrots
corn
rice
chicken balls

Monday Novemeber 24: I was away refeering volleyball so i could not workout that day

Wensday 26 2014: I was playing volleyball in upper canada cup so i couldnt attend class

Friday 28 2014 : Warm Up:
■Run with an HR goal of 120 (or close). At least 10 sets of stairs or 400m outside
■Skip 2 minutes. Try to get in 20 DUs. Or 200 singles. Or both....
■Mobility: everything; take at least 3-5 minutes on this.
■20 jumping jacks – 15 military bag squats – 10 push ups – 5 burpees

Strength Component: Thrusters
■1 warm up set at ~30-40% 3RM (work on FORM). Use phones / cameras to help spot each other and to provide feedback.
■2 x 12 @ 60% 3RM
■5 push ups between sets
Circuit 1: 2 rounds, rest 2 min between rounds
■5 double unders (we should all be able to try these at this point…)
■10 offset push ups
■20 mountain climbers
■10 close grip push ups
■5 double unders
Thats all i could do before i had to leave to set up for a grade nine event

Nutrition Challenge

Monday 24 2014: 3 water bottles
1 piece of pizza
choclate milk
crackers
hamburger
fries
2 puddings
1 granola bar

Tuesday 25 2014

Warm up:
■Run 400m (could do this in the gym- early so you're not disturbing classes)
■6 sets of stairs
■6 minutes skipping
■10m of squat hops, inchworms, squat walk, lateral lunges
■Rollers, bands stretches… as necessary (some of you are using this to be lazy- please don't)
Strength Component: back squats
■3 x 8 @ 40-50% back squat 3RM
■5 DUs + 5 box jump-overs or box jumps
“Seven”
Seven rounds of the following for time (scale ROUNDS, not REPS if necessary).
■7 thrusters
■7 knees to elbows
■7 burpees
■7 KB swings
■7 pull ups
Finisher: 5 sets of 7 Mountain Climbers and 7 full sit ups
Your WOD: 20 curls each arm 30 lb(600lb each arm)
10 pull ups
100 lb bench press incline 2 sets of 10 (2000lb total)

Nutrition Challenge:

Wensday: 3 Bottles of water
                  2 Gatorade
                  Ceasear Salad
                   2 pieces of ham
                    Cheese burger
                    fries
                    2 Cookies
                   
Thursday: 4 Bottles of water
1 chocolate milk
toast
2 eggs
hashbrowns
2 pieces of pizza
1 cookies apple juice
macoroni salad

Day 52 Wednesday November 19
By popular demand, your warm up will be P90X Ab Ripper...
Finisher: mobility and ROM stretching (spend at least 10 mins. on this)
...

Your WOD: I hurt my shoulder so most of the class i really worked and streched out my shoulder to that good tips from wheeler. Other then that I did :
20 Leg extentions 100 LBs ( 2000 lb total)
30 sit ups
20 crunches

 

Nutrition Challenge

Tuesday Novemeber 18

4 bottles of water
Macoroni salad
toast
1 egg
hashbrowns
chicken ceaser wrap
Choclate milk
2 pieves of ham
Nesquick

Day 51 Tuesday November 18

Warm up:
...

Complete the following at your own pace but with at least one partner… one of you works at a time...
2 Sets:
■22 Renegade rows
■22 burpees
■22 bar hops
■22 light thrusters
■22 pull ups
■22 leg flares
■22 biceps curls
■22 flat bench flys
■22 double unders
*22 Push Press
*22 Dead Lift
Finisher:
■60 second plank
Your WOD: streched and rollers
25 lb curls 20 each arm (500 lb each arm)
20 pull ups
50 sit ups
30 crunches
30 leg raises
 

Nutrution Challenge

Monday Novmeber 17

4 bottles of water
1 Gatorade
4 Granola bars
Bowl of nesquick
Steak
Potatos
Mushrooms
2 eggs

November 17 2014

Day 50 Monday November 17
Warm up:
■Run and/or skip until your HR gets over 120
■5 inchworms...
■10 lateral lunges (alternate sides)
■15 push ups
■20 jumping jacks
■Mobility: everything. Spend time on this today
■Stretch, bands, rollers, etc

Strength Component: Squats
■Light today, work on form
■1st set: 10 front squats @ 40% back squat 3RM
■2nd set: 10 back squats @ 50% 3RM
■3rd set: same as first set
Complete AMRAP of the following in 10 minutes:
■5 push ups
■5 single leg squats each leg (as low as you can)
■Farmer’s carry to west doors
■5 burpees
■100m run

Finisher:
50 push ups, 50 sec plank, 50 sit ups
Personal WOD:100 wall volleys
mechincal bench press 2 sets of 10 100 lb (2000lb total)
20 arm curls each arm 30 lbs (600lb each arm)
streching
30 box jumps
25 supermen
30 sit ups
40 crunches

friday 14 2014

Warm up: Groups of two works well.
■Run 2 min
■Skip 2 min...
■Progressive active warm up: start simple and get more complex as you go… perfect form is important.
■Spend at least 5-7 minutes on mobility
■Stretch, bands, rollers, etc

■50 Box jump
■50 Kettlebell swings
■50 Walking lunge steps
■50 Knees to elbows
■50 Push press, 45 pounds (scale weight if need be)
■50 Back extensions
■50 Wall ball
■50 Burpees
■50 Double unders
For the competitive folks: time yourself but DO NOT under any circumstances settle for sloppy reps.
Finisher: 50 crunches – 50 second plank – 50 crunches – 50 second plank
Your WOD: rolled legs out
bench press mechanical 3 sets of 10 100 lb (3000lb total)
stretch
20 pull ups
150 mediine ball volleys
50 squats
30 superman
25 push ups
20 sit ups
40 crunches

Thursday 13 2014

Warm up:
■Run and skip for 4 minutes combined.
■15 x [jumping jacks - squat hops - lunge steps - leg kicks with shoulder ROM - side shuffles each direction]
■Posterior deltoid warm up
■5 pull ups
■5 DB shoulder shrugs
(Optional) if you wish to encorporate into your workout.
Strength Component: Bench press
■Warm up set of 10 @ ~50% 3RM
■3 x 6 @ ~80% 3RM
■Between sets: 4 single arm rows each arm (lawnmowers)
WOD:
Complete the following at your own pace but with at least one partner… one of you works at a time, EVERYTHING gets split into at least 2 sets:
■22 Renegade rows
■22 burpees
■22 bar hops
■22 mountain climbers
■22 pull ups
■22 leg flares
■22 biceps curls
■22 flat bench flys
■22 double unders
Finisher:
■60 second plank & 60 jumping jacks
WOD: 30 arm curls each arm(30 lbs each- 900lb per arm)
stretch
1 km
50 sit ups
50 crunches
35 leg raises
100 medicine ball volleys

Nutritrion Challenge

Wensday 12 2014:
Toast with strawberry jam
500 ml chocolate milk
2 water
1 Gatorade
Chicken ranch wrap
Cheeseburgar
garden salad
half a cantalope

Thursday 13 2014:
hot chocolate
Gatorade
3 bottle of water
Steak
potatos
ceaser salad
Carrots
Mushrooms
2 Granola bars

Nutrition Challenge

Monday : 3 bottles of water
                 2 Gatorade (26 gram surgar each)
                 2 scrambled egg
                 Half a watermelon
                 chicken ceaser wrap
                  spagetti and meatballs
                  2 strawberry yogurt

November 11 2014

Today was my own personal workout so i chosen to do:

Warm up : 3 laps, 20 leg kicks, 20 butt kicks, 20 high knees, arm rotations

Workout:  25lb arm curls (20 each arm -500 lb each arm)
100 lb mechanical bench press 3 sets of 10 (3000 lb total)
15 pull ups
95 lb leg curls 3 sets of 10 (2850 lb total)
More streching
110 lb rows 2 sets of 10 (2200 lb total)
230 lb leg press 2 sets of 10 (4600 lb total)
200 lb squat press 2 sets of 10(4000 lb total)

Monday 24th 2014

Complete 3 rounds of the following. 2 minutes rest between rounds.
■10 renegade rows with push up
■20 lunge steps with KB pass under
■30 second wall sit
■40 jumping jacks
■50 high knees
■40 calf raises
■30 second plank
■20 push ups
■10 burpees
Finisher:
■2 x [25 crunches - 20 jackives - 15 leg flares - 10 AbMat sit ups]
Your Personal WOD: 1 km run
                                    100 medicine ball volley
                                    3 min plank
                                   30 kettle bell squats (30 pounds- 900lb total)
                                    streching

November 7th

Warm up:
■Run 600m & Walk 200m
■Skip 2 minutes including 5 DUs (unbroken if you have them)
■5 inchworms
4 exercises, to be done as a quartet, reps for each round as follows:
■Supermans: 1-2-3-4-5-4-3-2-1
■Air Squats:2-4-6-8-10-8-6-4-2
■Push ups: 3-6-9-12-15-13-9-7-5
■Sit Ups: 4-8-12-16-20-16-12-8-4
■Joint mobility: everything… start slowly and work up to quicker activities
■1 x 20 second handstand hold (or 10 seconds or just decline hold)
■Stretch, rollers, bands, etc
Your Personal WOD: 50 Push-ups
                                    20 pull ups
                                    100 crunches
                                     50 leg raises
                                     50 lunges with medicine ball
                                      15 stairs
                                      2 minute plank
                                     40 sit ups

Nutrition Challenge:

November 5th - 3 bottles of water
                           1 gatorade  (26g surgar)
                           2 scrambled egg
                            2 bananas
                             chicken burger
                              2 granola bars

November 6th- 4 bottles of water
                         1 choclate milk (30g surgar)
                          toast with butter
                          ham sandwich
                          1 apple
                          10 strawberrys
                           lasanga

Thursday November 6th

 Warm up: Light day...
■Run. 4 minute minimum
■Skip at least 1 minute
■Mobility focus: hips and ankles
■Grapevine, high knees, squat walk.
■Stretch, bands, rollers as necessary
After you finish the above choose 3 more activities as finishers (your choice)

Personal WOD:15 ab rollers
                         30 arm curls each arm (30lb-1800lb total)
                          60 kettle bell squats (30lb-1800lb total)
                           50 medicine ball slams
                           15 pull ups
 

My nutrition challenge this month is to reduce my surgar and drink atleast 4 bottles of water a day and lower fats and saturated fats.

Monday Nov 3- 5 bottles of water
                garden salad
                steak and potato's
                2 bananas
                2 granola bars
                eggs and toast

Tuesday Nov 4- 4 bottles of water
                toast with strawberry jam
                1 apple
                ham sandwich
                pasta
                1 cantalope

Warm-up
■Run 600m. Don’t cheat on this. 
  ■Skip 2 minutes...
■Mobility… hip openers, As, Cs, leg swings in 2 planes and prisoner squat hops. At least 5 of each
  ■7 inchworm push ups, 5 jump squats, 3 burpees
■Stretch, bands, rollers, etc
■Between sets: 10 DUs (30 singles) + 3 standing broad jumps

WOD: Full Out Full Body
Complete 2 rounds of the following. 2-3 minutes rest between rounds.
■20 lunge steps with KB pass under
■30 second wall sit
■40 jumping jacks
■50 high knees
■40 calf raises
■30 second plank
■20 push ups
■10 burpees
Finisher:
■2 x [25 crunches - 20 jackives - 15 leg flares - 10 AbMat sit ups]
Your Personal WOD:
100 crunches
65 sit ups
2 minute plank
50 push ups
2 lap run