Wednesday, February 29, 2012 Jump!
This workout is done in 3 parts.
Part 1 - (stationary hops)
2 min lateral hops R
30 sec rest
2 min lateral hops L
30 sec rest
2 min plate switches
Part 2 - ("Rough Boy" squats)
30 sec squat
30 sec squat hold
1 min squat
1 min squat hold
2 min squat
2 min squat hold
Part 3 - (run throughs) 15 meter sprints with no less than 8 obstacles. Each of the following will be done for 6 passes.
high knee turnaround sprints
front hops
karaoke (grapevines)
side hops R
high knee turnaround sprints
side hops L
squat jumps
plate hop burpees
rolling pushups
high knee sprints
Post thoughts to comments. Happy Leap Year!
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Homesyle (for those off-site with limited equipment) - You'll need some room to run today. No running room? No problem. Simply simulate the movements and the obstacles as best you can with as much room as you have.
On the run throughs, we are running roughly 10-12 meters. If you can only run 2-5 meters in one direction, you'll need to increase the amount of passes you make to equal what we are doing at the gym. It is a lot more turnarounds, and it'll take more time, but simulate it as best you can.
As far as the obstacles go. You may need to jump, squat, sprint and burp hop along the floor without them. If you go hard enough at this workout, you'll get plenty - trust me!
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Win a FREE month at GPP! (click HERE)
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Oceanside Computrainer Ride Saturday March 10
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;)
Nikki is proud to report she set a new PR for pullups!
Reader Comments (37)
CCC: 1 hour Zumba last night
1 hour on the bike
CCC: TABATA row
1 mile run (10:55ish)
will complete 15 more minutes of cardio today...
Teena - I'm trying to understand where you are coming from. It is my impression that you are very negative concerning the pic of the day. Your comment leaves me with many questions. Perhaps you can enlighten me, or clarify your position. Please don't read these as snarky. Well not most of them. I'll admit it troubles me when someone comes to this site and calls into question my intention, earnestness, education, experience, results and efforts to offer outstanding services. It is what you did - backhandedly. It makes me even more snarky when you take a shot at someone who has done as much for herself at GPP as she has done for others. Do you even know her? I await your answers to the following.
1 - Is it your impression that we are glorifying the injury in the photo, or could it be that we are recognizing her amazing and outstanding effort, guts and determination which she is applying toward her goal of optimal health?
2 - Could it be possible that seeing Nikki's torn hands could inspire someone to go beyond their self-imposed limitations?
3 - Is it reasonable to think that by seeing this pic someone might recognize that injuries aren't the end-all and that they too might have to deal with this kind of thing in the future?
4 - Wouldn't seeing a pic like this be a warning, of sorts? Could it not, in and of itself, contain a preventative message?
5 - Is it your opinion that this kind of injury is ABSOLUTELY preventable outside of inactivity?
6 - Is it your opinion that all people should avoid activities which may subject them to this sort of injury?
7 - How many reps is "obviously, too many?"
8 - Are you advocating the theory of Universal Scaleability?
9 - If you have created the program which yields (even close to) the same results and benefits that GPP does with a guarantee of zero injuries, could you please share it?
10 - Wouldn't a "universal scaling model" give people a false sense of security and ultimately lead to more injuries? Why would this be a good thing?
11 - What exactly constitutes "abusing" your body? Seriously, please define this for everyone. It is obvious where the extremes are here, but where exactly does the line lie between healthy and abuse? It is a principle which, once defined, I will implement immediately and never go beyond. As minimalists (those committed to doing no more than is necessary for optimal health) we realize that intensity is key. We also realize that pushing the limits of intensity will save us time, effort, exposure to injury and frustration. I am keenly interested in your answer to this.
12 - Could you also precisely define for everyone what "taking care" of your body means? It seems easy to throw a term like that around, but do you have a working definition as to what that means or how to implement that for anyone but yourself - assuming you have for yourself?
13 - Why have you taken it upon yourself to define what it is that Nikki needs in her life physically? Why is this your business?
14 - Are you clairvoyant? How is it that you know what Nikki's workout consisted of?
15 - Could you leave us your website and a link to your outstanding content and theory?
6.35 mile soul crushing run from GPP up to Katie's. Horrific wind. I said I needed an angry run last night and I got it today. One of my top three worst runs ever. But because I like to abuse my body and trick myself into thinking it's fitness, I LOVED the pain. This is what makes me feel alive.
I have torn my hand after 4 kips before. So would that mean that 3 kips that day would have been the right amount for me, and 4 was too many? And how would one determine this before starting? I have done 20 kips before and not torn so I guess under the assumption that tearing my hand is the final determining factor on what is obviously too many reps, my fitness is really unreliable. Doesn't sound right.
Neil, Meg and Liz-Thanks again for the workouts and support. I can't believe how far I have come in the last 3 months! I know that you are there to push me, support me,educate me and not to abuse me. I feel great mentally, emotionally and physically. Keep up the good work!
Julie- My sassy red haired love, it was so great to see you tonite! You look amazing! And Patrick, miss your mug at noon.
As to the above convo, my personal two cents is that these minor, minor "injuries" such as ripped hands from kips or bruised knees from burpees or bruised shoulders from weighted jumping jacks are clearly our badges of honor. We love them, we are proud of them, and are honored to have them. We feel buff and rather badass with them. That is all.
Day two of fast....not even hard. I swear it is harder to be on a diet than not eat at all. I'm awake and hyper and feel awesome! I got light headed in gymnastics but other than that feel like a million bucks and my stomach is finally flat again so that is a big plus :) Just finished cutting my fruit and veggies for day three.
Now I'm off to make a snowman!!!
Nikki what you did IS COOL! Way to go, outstanding, congrats on setting a new PR!!
How else do you improve or get better, whether it be health and fitness or anything else, if you don't push yourself and test your limits? I don't think Neil or anyone at GPP has ever promoted or encouraged doing this everyday. In fact, it's quite the opposite. The GPP trainers are constantly saying, if you are new scale the workout and don't go all out, if you're not feeling it, take it easy. How could this be considered abuse?
Hopefully I get over the "snake bite" and make it in tomorrow. ;)
5 min cardio including Tabata
Off to do 30 min stationary bike....
CCC: 75 minutes yoga (boy does my body not want to go there!) and bailed on the half hour planned run - tomorrow for that.
nikki, im proud of you! my goal is to get a kipping pull up. you are a rock star.
Cheerleading post workout. nooners you lucky guns.
Here ye, teena of the black nile, ABUSE? whateve. Please see above comments..
B.A and B.P
blondish- you are a brave soul. maybe you should invite teena on your next run.
Did the WO with burpees on box and pushup alt with alternating arms in the air. I must have the shortest legs/stride of anyone at the gym. One-footed most of the hops but at least they were hops, not steps. Rowed 3200m after for the Girl Scout cookies of the day--gotta celebrate their 100th birthday, after all!
As a side note: Rips are apart of incorporating bar work into a fitness routine. Neither gloves nor grips will keep this from happening 100% of the time. If you don't like the idea of having to deal with a rip then don't do bar work. It's not abuse, it's a side effect. There's a big difference.