For time:

50 situps
50 crunch twists L
50 crunch twists R
50 back extensions
1 min 6" leg hold
50 KB juggles 25/35
50 tick tocks L 25/35
50 tick tocks R 25/35
1 min ab bridge hold
50 crunches
800m run (600 rope jumps, 800m row, 50 burpees)

Post time to comments.

Daily Extras - 

Double the tic-tocks. Partition them if you like. 

Workout Notes: 

  • If your low back is buggin from the KBs yesterday, drop the juggles. 
  • Seriously, be careful if you take the run outside today. I know you're itching for a run. We all are. But be careful it might be icy. 
  • If you are looking for a little more out of those abs today, consider switching crunches for crunches on a ball.  Don't have a ball?  Cool, just roll up a towel and place it in the small of your back.  Keep the small of your back pressed into the towel at all times as you do your crunches.  
  • Keep in mind, if you are looking to gauge your fitness with this workout vs. the last time you did it, your times will be slower.  Adding extension to the trunk via a towel, or stability ball increases the amount of work your abs have to do per rep.  Gauging your times will not be an apples to apples comparison.  

I'm Really Not Sure Where We Lost Our Way ... But We Did. 

Not us. THEM. 

I was training downtown tonight (Venfi rocks!) and one of the participants goes, "I did situps this morning. I shouldn't do them twice in one day."

He didn't participate in the situps. 

I was struck dumb. I have a canned response to this, but I haven't had to say it in a while, because it hasn't come up in, like forever. I was shocked into silence. 

Not at him, at that mentality. Can't believe it still exists. In fact, it's still prominent. Most healthy people who workout every day STILL think this. Most "fitness experts" are still putting this hogwash out there and I seriously can't believe it. 

I laugh because I can't imagine that frame of mind going over well in REAL LIFE (which is what we are all training for, no?).

ME: Sorry boss, can't bring you those 2x4s to finish the roof. I was lifting them all morning. It's bad to lift 2x/day. 

Hehe. or..., 

ME (two hundred years ago): Hey we should pull these wagons over to the side of the trail, we pushed/pulled, walked and crossed streams all day yesterday. Science says I need, at least, 48 hrs rest before exercising again!

Or, (the ramifications get truly scary now) ...

ME (14 yrs old): NOPE! Sorry pop. Not hauling hay today. Threw bales all day yesterday and this morning. Science says ... 

It's only January. I'm not calling pic of the year - YET!