Archive for the ‘Friday Workouts’ Category

Hey! Check out the WOD here: http://spfitdet.com/2013/09/13/friday-fitness-sprint-challenge/

littlesneaks

Woman Drinking Water After ExerciseHere in my neck of the States, the weather has been super hot. The numbers on the thermometer are exacerbated by high humidity. Working out in such conditions can be risky if one is properly prepared, but keep in mind: low temps don’t necessarily mean you’ll be in a better place physically. 70 degrees with high humidity can still be dangerous.

Don’t find yourself in trouble before it’s too late. If the air which surrounds you is not cooler, or the sweat on your body isn’t evaporating to cool you off, your insides can cook – and your internal organs could begin to shut down.

How to tell you’re in trouble:

Nausea, vomiting, headache, weakness, an altered mental state (i.e. rambling incoherently) are all signs of some type of heat illness – which can lead to heat stroke. Body temps can spike up to 105 degrees (or more), and if your body’s sweating mechanism shuts down – you’re at risk for heat stroke, which can result in death.

What to do:

Water, water, water – NOT caffeine loaded drinks, or sodas, or beer. Drink a quart of water before an outdoor workout or a run, and drink a quart after. Drink even if you’re not thirsty. Thirst does not make or break what your body may deal with.

Exercise smarter, not harder:

  • Runners: run between 4a.m. and 6a.m. Traffic is at it’s lightest and the air quality is best.
  • Wear light-colored, loose fitting, absorbent clothing. Try not to wear clothing that can stay wet (i.e. spandex or cotton clothing).
  • Avoid strenuous workouts, you can get overheated and dehydrated.
  • Carry a frozen water bottle in the back of your shorts.
  • Stick to shaded areas.
  • Exercise moderately (or 60-70% of your max heart rate).
  • Take breaks, walk.
  • In addition to drinking the quart of water prior to and after your workout, drink two cups every 20 minutes.
  • If the temps are over 90, workout at the gym where the AC keeps things cool.

If you (or your friend) find yourself in trouble:

  • Cool off fast! (Toss yourself in ice water if you can).
  • Cool, wet cloths.
  • Sips of water, shade.
  • Lie down, elevate the feet, get in front of a fan.
  • If you are fire hot, and rambling like a confused mad man, call 911.
  • The goal is to lower the body temperature as quickly as possible.

Hey, check out the workout of the day!

What did YOU do??

http://spfitdet.com/2013/08/23/friday-wod/

 

Only Your Best. No Excuses. Never Quit.

Only Your Best. No Excuses. Never Quit.

Check out the workout of the day!!

http://spfitdet.wordpress.com/2013/08/16/spfit-wod-personal-training-session/

 

Only Your Best. No Excuses. Never Quit.

Only Your Best. No Excuses. Never Quit.

Training session with my biceps guy, Mark- immagonnamakeyourarmsdie-Swift, consisted of the following:

Boxing: 3-min rounds x 3

Ropes:
Small whips: 1-min
10 Slams
15 Slams
20 Slams

Kickin’ Ralph (Heavy Bag):
Round 1: 10 right kicks, 10 left kicks
Round 2: 20 right kicks, 20 left kicks
Round 3: 30 right kicks, 30 left kicks

Arms – Dumbbells:
Regular Curls (2 dumbbells)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

Hammer Curls (2 dumbbells)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

Triceps Extension (1 dumbbell)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

25lbs1

Curlin’ 25’s

25lbs2

Curlin’ 25’s

These are curves.

curves

There’s two years and a 140 pounds between these pictures.

Friday Workout

  • Rode the bike: 5.57 miles to the studio w/20lb backpack
  • Boxing: Three 3 minute rounds
  • TRX back rows: 60 seconds
  • 15lb dumbbells: Curls x 15
  • 12lb dumbbells: Curls x 20
  • TRX back rows (again): 60 seconds
  • 5lb dumbbells: Sides x 15; Fronts x 15; Overhead press x 15
  • 15lb dumbbell: Tricep overhead press x 10
  • 12lb dumbbell: Tricep overhead press x 30
  • Push ups: 90
  • Weighted sled pushes: 60lbs x 80 ft
  • Weighted sled drags: 95lbs, 140lbs across the back of the parking lot
  • Rode 5.34 miles on bike home w/15lb backpack.
  • FYI: I drug 140lbs…that’s how much weight I’ve lost.

    052713_2002_BustingWork1.jpg

    So today consisted of:
    -4.25 miles on the elliptical (40 minutes)
    -Boxing: Three 3-minute rounds
    -Lunges: 15lb weighted bar: 40 ft. Without bar: 40 ft.
    -Step-Ups (plyo-box): 20 reps per leg x3
    -Sit-Ups: 60 seconds x3
    -Ball Bounce (off wall) & Squat: 6lb weighted ball, 60 seconds x3
    -TRX Squats: 60 seconds x3
    -65lb Deadlifts: 60 seconds x3

    3 Quarts of water

    Dinner:
    -4oz boneless/skinless chicken thigh
    -Curried butternut & acorn squash
    -Whole Foods 365 frozen peas