Today we tried out the TRXs for the first time. It is a very different but none the less challenging way of training.

The 2 challenges that we worked on as well as a combo challenge can be found here: http://ccvi-paf40.wikispaces.com/Challenges

All of the TRX exercises with video examples can be found at the bottom of this page: http://ccvi-paf40.wikispaces.com/Semester+Training+Plans

Today we went out on the 5km race course. It was your first time out there so walk/run was still a  big part for a lot of people. We cut off the little extra loop around Elson and ended in the park so most people went 3-4.5km.

Here is the actual race loop that we will be using in 4-5 on race day.

http://www.mapmyrun.com/routes/view/34482702

Today you had several options of what to do in the weight room.

The Med Ball Challenge

The Swiss Ball Challenge

The Body Weight Challenge

Complete one you haven’t done yet. All the challenge handouts are posted here:

http://ccvi-paf40.wikispaces.com/challenges

Today we went out for 4.8-5.9km depending on the route you picked with Ms Craigs class.

Here is a map of the shorter route. The longer one went around Cole as well.

http://www.mapmyrun.com/routes/edit/51590696/

 

 

Today you had choice of Bodypump with Ms Craig or Speed and Agility with me. Here is the session that I took my group through:

SPEED AND AGILITY DAY #1

1. Forward Back and Around - 2X going Left and 2X going Right

http://www.youtube.com/watch?v=sbS4czT0Gk8

2. Forward and Around – 2X going Left and 2X going Right (both forwards and facing one way)

http://www.youtube.com/watch?v=y8fQkz1JeC8

3. Lateral Shuffles – 2X

http://www.youtube.com/watch?v=_5ua26JAugg

Hops were each done over 6 Hurdles or 6 Mats

1. Double Leg Hurdle Hops - 2X

http://www.youtube.com/watch?v=z3WnaEkcR_g

2. Single Leg Hurdle Hops – 2X each Leg

http://www.youtube.com/watch?v=re0M7vc3yuU

3. Lateral Double Leg Hurdle Hops – 2X each Leg

http://www.youtube.com/watch?v=mlDB9P3KSrk&playnext=1&list=PL2B1819018A4F4E33

4. Backwards Double Leg Hurdle Hops – 1X

5. Ladder Basics

a. Fowards with 1 foot per square X2
b. Forwards with 2 feet per square 2X L and R
c. Backwards with 1 foot per square X2
d. Backwards with 2 feet per square 2X L and R
e. Hopscotch – Out In X2 and In Out X2

Finishing Burn:

10min of burpees with 6 burpees per minute.

http://www.youtube.com/watch?v=c_Dq_NCzj8M

I have never left a video before but I can’t be at class this afternoon and you guys don’t know your way around the weight room yet so my first video day it is.

We are doing Insanity Cardio and Cardio Abs. I have heard it is very hard so have fun!

Today we did a simple bodyweight workout that can be done anywhere. Another variation is to have a short run up a hill between each exercise.

30-60” of each with 30” rest – 1-2’ between sets

1. Push ups – http://www.youtube.com/watch?v=Eh00_rniF8E 
2. Squats – http://www.youtube.com/watch?v=zqj1qjIA6E0
3. Gator Crawl – http://www.youtube.com/watch?v=HBx8X49NDWQ
4. Tuck Jumps – http://www.youtube.com/watch?v=EOKfd7ZIFZI
5. Pull Ups with a partner or on bars
6. Lunges – http://www.youtube.com/watch?v=Z2n58m2i4jg
7. Bear Crawl – http://www.youtube.com/watch?v=mgoqXPb8SME
8. Burpies (be creative in your jumps) – http://www.youtube.com/watch?v=7MGljX4bbps
9. Dips – http://www.youtube.com/watch?v=jox1rb5krQI
10. Sissy Squats – http://www.youtube.com/watch?v=4V0Hu_aGueA
11. Inch Worms - http://www.youtube.com/watch?v=yFJG4GW5JJk
12. Jumping Skaters – http://www.youtube.com/watch?v=PVT1XeayMcE
13. Wheel Barrows (Bottom) – http://www.youtube.com/watch?v=jqS0x5mQEm4
14. Cross Lunges – http://www.youtube.com/watch?v=zu46YSTntRA
15. Wheel Barrows (Top)
16. Squares
17. T Pushups – http://www.youtube.com/watch?v=-SgeUqvNzag
18. Windshield Wipers – http://www.youtube.com/watch?v=XOGDImvQPfg
19. Line Touches
20. Frog Jumps – http://www.youtube.com/watch?v=ot_to1gZwjI

Today we did all of the muscular endurance tests from our fitness testing tracking sheet.

1. Flexed Arm Hang to failure

2. Pushups in 1min

3. Plank until failure

4. Burpies in 2min

5. Wall Squat until failure

 

Today was just some more fitness testing but in the form of our 12min run. Hopefully this is something that you can improve on throughout the run program over the next 6 weeks of training.

Today we began our testing by doing all of the speed power and agility testing.

1. Front Med Ball Heave

2. Vertical Jump Test

3. Standing Long Jump Test

4. 5,10,5 Drill: http://www.youtube.com/watch?v=yiD1lTI9ZXA

5. Illinois Drill: http://www.youtube.com/watch?v=o8YRnpy8Jl4

The tracking sheet is found here: Fitness Testing Tracking Sheet