Body Weight Workouts - Series 1, Week 5, Day 7

WORK:
50' Bear Crawl
10 Burpees
50' Crab Walk
10 Burpees

INTENSITY:
Five rounds for time of:
Underwater swim 25m
50 Air Squats

Penalty - For every time you have to come up for a breathe, add 5 burpees to the end of the TIMED workout.

Note - There SHOULD BE times when you have to come up as the workout plays out. Do not over do it on the breath holding!!!

If you do not have access to a pool, perform:
Five Rounds for time of:
25m Sprint
50 Air Squats
75 Jumping Jacks

RESET:
3 Rounds
5 Chest to Bar Pull-Ups
400m Jog

Body Weight Workouts - Series 1, Week 5, Day 6

WORK:

5 Rounds of:
5 Bench Dips
5 Ring Rows
5 Diamond Push-Ups
No Rest

INTENSITY:
5 Rounds of:
30 Burpees
Rest 2 Minutes

Post times for each round, excluding two minute break

RESET:
2 Rounds of:
Walking Lunge, 50'
Cobra Pose, 60 second hold
Bear Crawl, 50'
Plank, 60 second hold

Body Weight Workouts - Series 1, Week 5, Day 5

WORK:

2 Rounds of:
Pull-Up Bar Max Hang
Rest, 30 Seconds

INTENSITY:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

RESET:
800m Jog
Squat Bridge, 60s Hold
800m Jog
Sampson Lunge (Stretch), 10 reps (1 leg, 1 rep)

Body Weight Workouts - Series 1, Week 5, Day 4

The Sampson Lunge / Stretch

WORK:
10 Minutes, Handstand work

- Work on getting comfortable standing on your hands. If that is doing wall walk-ups for 10 minutes, great. If that's kicking up against the wall into a hand stand, do that. If that means practicing hand stand walk...you get the idea.

INTENSITY:
Rest Day

RESET:
For Quality, complete 3 rounds of:
5 Bodyweight Man Makers
10 Air Squats
15 Sampson Lunges (1 leg, 1 rep)

Body Weight Workouts - Series 1, Week 5, Day 3



Remember when you felt this boundless energy? You can again!

WORK:
2 Rounds of:
10 Suspended Body Saws
20 Suspended Mountain Climbers (1 leg, 1 rep)

INTENSITY:
For Time, 200 Reps of:
Suspended Squat and Row

If you do not have a suspension trainer:
For Time, 200 Reps of:
Jump Squats

RESET:
2 Rounds of:
10 Spider-Man Lunges
10 Cobra Push-Ups
60s Plow Pose

Suspended Squat and Row

Body Weight Workouts - Series 1, Week 5, Day 2

WORK:

None. Be certain to still do your warm-up exercises!

WOD:
Bodyweight “Del”
For Time:
25 Burpees
400m Backwards Run
25 Strict Pull-Ups
400m Backwards Run
25 Handstand push-ups (or L-Push Ups)
400m Backwards Run
25 Chest-to-bar pull-ups
400m Backwards Run
25 Burpees


POST:
2 Rounds of:
15 Spiderman Lunges (1 leg, 1 rep)
Center Splits, 60 second hold
15 Sampson Stretch Lunges
Squat Bridge, 60 second h

 "U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna."

The "Set Back" Trap

Oh my goodness.... Hello Internets!

I apologize for my blogging absence. As some of you may know, I started my masters last September and it has seem to have taken over my life. However, I am determined to continue my dedication to helping people become and stay physically active, so you will be seeing a lot more writing from me (the majority of my coursework is complete!).

Based on a series of recent events, I thought an appropriate topic would be how to avoid "the set back trap". 

Before I provide some advice on how to avoid this phenomenon, I'll first explain what it is. The set back trap is essentially the discontinuation of a desired behaviour due to external (or internal) events that "get in the way" of this behaviour.

This can apply to any behaviour, whether it is exercise, eating healthy or quitting smoking. For the rest of this blog post I will focus on exercise (i.e., purposeful physical activity), since this is a physical activity blog. 

Consider this scenario: 

Avoid the Set Back Trap!

 Beth is unhappy with her weight and the amount of exercise she is getting. After she got married, work, moving into a new house, and life always seemed to stop her from working out. However, this January, Beth started doing bootcamp classes as part of her new "active" lifestyle. In late February she caught the flu and was sick for almost 3 weeks. It is now April and she has still not returned to the gym because she is embaressed for falling off the wagon and feels like a failure. She has also started eating junk food and drinking every night to help her de-stress from work.

If your like me (or how I used to be), this scenario may be all to real for you. From my work in the field I know that is a trap a lot of people fall into. It follows a specific pattern....

Guilt --> Exercise Initiation --> Perceived Set Back -->  Discontinuation --> Feeling of Failure --> Continued Discontinuation --> Negative Health Behaviours 

 If you've noticed in the above diagram I've highlighted "Perceived Set Back". The reason I have done this, is I believe this is the area we can break the cycle from spiraling out of control.

So how do we change this cycle. Well I have 2 tips that I’ve used over the years....

1. Expect Set Backs

 The first thing I always tell my clients when trying to adopt a healthier lifestyle is to expect setbacks. If you are a type A/Perfectionist (aka me), this is probably the hardest thing to do. I find women also have a hard time expecting things to go wrong.

However, there is a way to deal with the inevitable, and that is…

 Schedule 3 weeks off of your exercise routine a year! By this I don't mean schedule exact weeks in January, but anticipate 3 weeks of the year (similar to work) that you think you may experience a set-back. I used to schedule this around finals of heavy semesters, when I usually get sick for the year (e.g., flu season) or if I was going on vacation.  

Disclaimer: I do not recommend this technique for people trying to stop a negative behaviour (e.g., smoking cessation) but for people trying to adopt a positive behaviour (e.g., working out, eating healthy)

2.  Have Positive Perceptions of Set Backs:

 

How you perceive expected setbacks is just as important as expecting them in the first place. This is probably one of, if not the most, important concepts to adopt in behaviour change, but unfortunately is the hardest.

 It has to do with how you a) assess and b) respond to inevitable setbacks. It's important not to perceive yourself as a failure when life does get in the way of your exercise routine.

A lot of this has to do with your self-talk (i.e., what you say to yourself on a daily basis). Below I’ll give some examples of positive self talk and negative self talk regarding the same setback context. 

Positive Self Talk

·         “Wow getting sick sucked, but I can’t wait until I’m better because I’m dying to get to the gym again.”

·         “I bet my personal trainer missed me last week; I can’t wait to see them again.”

·         “I’m glad that busy work week is over because now I can get back to my exercise routine.”

·         “I’ll take this crazy week as one of my 3 break weeks of the year, now time to get back on track”

Self Talk Your Way Over Your Barriers

Negative Self Talk

·         “Oh my god, I haven’t worked out in three weeks because I was sick, now I’m so busy because I was sick. All I want to do is sit on the couch and decompress.”

·         “My personal trainer probably hates me because I missed last week’s sessions, well, I’ll just stay home.”

·         “God damnit this week sucked, all I want to do is drink beer because I’m so stressed out, I can’t even think about exercising.”

·         “I can’t believe I couldn’t make it to the gym because of last week. I’m such a failure, I’m no good at anything, I’m going to be a fat slob forever.”

Life Happens, but You're Strong!

The important thing is, is to realize how you talk to yourself, how you rationalize not getting back to the gym after a set back and changing the cycle. This takes work, but if you can change your perceptions regarding inevitable setbacks, then you’re less like to “fall off the wagon” so to speak. 

 For example, I was not able to neither get to the gym nor climb for 3 weeks in late February /early March because I was sick with the flu. However, instead of saying "well there's no point of going now because I failed" I said to myself "I can't wait until I'm better because I'm dying to get to the gym and climb again".  

So I hope this helps! As always if anyone has questions, comments, or concerns I'd love to here them. My question for those of you that avoid this trap is also... what do you do to overcome setbacks and barriers to staying physically active?!

Stay Strong

Byn

Body Weight Workouts - Series 1, Week 5, Day 1

WORK:

200m Walking Lunge

WOD:
For Time, 42, 30, 18 Reps of:
Split Squat Jump
Toes to Bar
Cobra Push-Up

POST:
Squat Bridge, 60s hold
30 Suspended Mountain Climbers, 1 leg, 1 rep
Center Splits, 60s hold
30 Suspended Push-Ups

Body Weight Workouts - Series 1, Week 4, Day 7

WORK:
EMOM (Every Minute, On the Minute), for 10 minutes perform the following:
Odd, First Minute
Plank
Even Minutes
Hand Stand (against the wall is fine)

Penalty - for every failure with either exercise, perform 5 burpees at the end of 10 minutes

INTENSITY:
Rest Day

RESET:
5k Run/Jog

Body Weight Workouts - Series 1, Week 4, Day 6

WORK:
Any combination of 40 reps:
Sandbag Split Squat Jumps, each leg
Sandbag Swings
Sandbag Box Jumps

INTENSITY:
5 Rounds, For Quality of:
3 Sandbag Windmill, each arm
6 Inverted Ring Rows
9 Suspended Body Saw

RESET:
2 Rounds Of:
10 Scorpion Kicks
10 Clapping Push-Ups

Body Saw

Body Weight Workouts - Series 1, Week 4, Day 5

WORK:
3 Rounds of:
50' Alligator Walk
10 Leg Lifts
50' Inch Worm

INTENSITY:
Bodyweight “Diane”
21-15-9 reps of:
Pistol Squat
Box Jump (24/20)
Handstand push-ups




RESET:
2 Rounds, As Many Reps As Possible of each:
Clapping Push-Ups
Strict Pull-Ups
Knees to Elbows

Inch Worm

Alligator Walk

Body Weight Workouts - Series 1, Week 4, Day 4

WORK:

3 Rounds of:
50' Walking Lunge
50' Bear Crawl

INTENSITY:
Complete as many reps as possible in 15 minutes of the following rep scheme:
3 Sandbag Jump Squats
3 L-Push-Ups
3 Chest to bar Pull-ups
6 Sandbag Jump Squats
6 L-Push-Ups
6 Chest to bar Pull-ups
9 Sandbag Jump Squats
9 L-Push-Ups
9 Chest to bar Pull-ups
12 Sandbag Jump Squats
12 L-Push-Ups
12 Chest to bar Pull-ups
15 Sandbag Jump Squats
15 L-Push-Ups
15 Chest to bar Pull-ups
18 Sandbag Jump Squats
18 L-Push-Ups
18 Chest to bar Pull-ups
21 Sandbag Jump Squats...
etc.

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

RESET:
2 Rounds, For Quality:
10 Lateral Lunges (1 leg, 1 rep)
Forward Splits, Right 30 second hold
10 Suspended Knees to Elbows
Forward Splits, Left 30 second hold

Body Weight Workouts - Series 1, Week 4, Day 3

WORK:

Handstand Walk, 100m

If you fall, start your hands for your next attempt where your feet fell. This is a BIG accomplishment if you can complete it! Go for broke!

WOD:
Rest Day

POST:
Run 3 Miles

Body Weight Workouts - Series 1, Week 4, Day 2

WORK:

3 Rounds, 10 Reps of:
Suspended Push-Ups
Suspended Knees-to-Chest
Suspended Leg Swings (side to side)

INTENSITY:
21 Sandbag Jump Squats
15 Push-Ups
9 Dips
15 Sandbag Jump Squats
9 Push-Ups
6 Dips
9 Sandbag Jump Squats
6 Push-Ups
3 Dips

RESET:
Flexibility work, For Quality:
10 Spiderman Lunge Steps w/ 10 second hold
Center Splits, 2 Minute Hold
5 Skin The Cats

Body Weight Workouts - Series 1, Week 4, Day 1

WORK:

2 Rounds of:
100' Backwards Bear Crawl
15 Cliff Climbers

INTENSITY:
5 Rounds for Time of:
21 Sandbag Get-Ups
400m Run



RESET:
2 Rounds of:
Max Push-Ups
15 Push-Pikes*
20 Air Squats

* Push-Pike - start in the push-up position, raise the hips up and bring the head through the shoulders to maximum contraction. Return to the push-up position without letting the hips sag. This is one rep.

Body Weight Workouts - Series 1, Week 3, Day 7

WORK:

10 Minutes, alternating between Free-Standing Handstand (as long as possible) and 3 Cartwheels.

INTENSITY:
Three rounds for time of:
100 meter Bear Crawl -or- 50 SDHP with Sandbag
20 (GHD) Sit-Ups
10 Towel Pull-Ups

Submit times and exercises to comments!

RESET:
For Quality:
10 Skin the Cats
20 Suspended Knee Pull-Ins*
30 Suspended Mountain Climbers

*Start in the push-up position with your feet in the straps. Contract the abs to bring the feet in towards your elbows. You should end up in a pike position with your feet still suspended. Return to the suspended push-up position to complete one rep.

Body Weight Workouts - Series 1, Week 3, Day 6

WORK:

For 10 Minutes, work through at least 50 reps of the following:
Supine Bicycles Kicks
Hollow Rocks
Knees to Elbows

INTENSITY:
Rest Day

RESET:
3 Rounds, 10 Reps of:
Skin the Cats
High Kicks, Left Leg
High Kicks, Right Leg
50' Crab Walk

Body Weight Workouts - Series 1, Week 3, Day 5

WORK:

10 Reps, Skin The Cat
10 Reps, Strict Toes to Bar

INTENSITY:
Bodyweight "Lynne"
5 Rounds, Max Reps of:
Push-Ups
Pull-Ups

Post total reps for both exercises and all rounds

RESET:
2 Rounds
1 Gasser
Rest 90 Seconds

* Starting on one side of a 50m circuit, an athlete will sprint across the field to the opposite side, turn and sprint back to original side, plant and sprint back to the opposite side, plant and sprint back to starting side once more. One side to another should be 50m. 1 full gasser will constitute four trips from side to side for a total of 200m.

Body Weight Workouts - Series 1, Week 3, Day 4

WORK:

20 Hollow Rocks
15 Knees to Elbows
10 Toes to Bar

INTENSITY:
Bodyweight CF Games 2012 Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Split Squat Jumps (1 Leg, 1 Rep)
90 Double-unders
30 Muscle-ups
RESET:
3 Rounds, 10 Reps of:
Wall Kip-Ups*
Walking Lunge
Dive Bomber Push-Ups

*Wall Kip-Ups: This is a handstand, but keep your hands planted on the ground. Kick up to the handstand for one rep

Split Squat Jumps

Body Weight Workouts - Series 1, Week 3, Day 3

WORK:

Practice Hollow Rock for 10 minutes. If you have the hollow rock mastered:
Tabata Hollow Rock
20 Seconds On, 10 Seconds Off for 4 minutes

INTENSITY:
Bodyweight “Jerry”
For time:
Run 1 mile
150 Cliff Climber*
Run 1 mile

RESET:
For Quality
30 Suspended
30 Suspended Push-Ups
30 Air Squats

*Cliff Climber - Start in the push-up position. Be certain to contract the core, and do not round your back. One the first count, bring both knees explosively up to your elbows. Keep your chest up, do not let your head sag. Not doing so will put unnecessary strain your lower back. On the second count, explosively return both feet to the original push-up position. This constitutes one rep. Note: this movement could also be called a variant of "knees to elbows".

Body Weight Workouts - Series 1, Week 3, Day 2

WORK:

10 Minutes, Pistol Squat work. If you do not need to work on development, perform:
3 Rounds, 10 reps of:
Pistols
Rest 30 Seconds

INTENSITY:
Rest Day

RESET:
5k Run - at every 4 minute interval, stop and perform:
 - 4 Spiderman Lunges (1 leg, 1 rep)
 - 10 Push-Ups
 - 25m Sprint, this re-intiates the run.

Body Weight Workouts - Series 1, Week 3, Day 1

WORK:

5 Rounds of
50m Sprints
50 Jumping Jacks
Rest 30 Seconds


INTENSITY:
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring (Bench) dips
Push-ups

RESET:
800m Jog
7 Reps, Skin the Cat and hold 15 seconds
14 Reps, Downward Facing Dog and hold 15 seconds

Body Weight Workouts - Series 1, Week 2, Day 7

WORK:

3 Rounds of:
10 Walking Lunges
10 Alligator Push-Ups
10 Suspended Mountain Climbers

INTENSITY:
Bodyweight “Michael”
Three rounds for time of:
Run 800 meters
50 Supermans
50 Sit-ups

RESET:
2 Rounds of:
10 Bend and Bounce
10 Sampson Stretch
10 Squat Jumps

Body Weight Workouts - Series 1, Week 2, Day 6

WORK:

2 Rounds of:
50' Inchworm Push-Up
15 Suspended Push-Up position to Pike position*
50' Broad Jump
30 Suspended Mountain Climbers

INTENSITY:
Bodyweight "DT"
5 Rounds for Time of:
12 Pistol Squats (either leg)
9 Air Squat + Chest to Bar Pull-Up*
6 Handstand Push-Up
30 Double Unders

Post your load for the sandbag and times.

**In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.**

RESET:
100 Flutterkicks (1 leg, 1 rep)
2 Rounds of 20 seconds on / 10 seconds off: Air Squat
10 Spiderman Lunges (each leg)

*Air Squat + Chest to Bar Pull-Up: Must complete one air squat, then launch explosively enough to jump, grab the bar, and complete one Chest-to-Bar pull-up. Drop from the bar, repeat.

Body Weight Workouts - Series 1, Week 2, Day 5

WORK:
10 Minutes on Handstand Push-Up Progression
http://gymnasticswod.com/content/handstand-against-wall-progression-pt1

INTENSITY:
Rest Day

RESET:
3 Rounds, for quality:
Max Time Bar Hang
10 Reps, Split Squat Jumps
60 Seconds Shoulder Opener*
10 Reps, Elevated Push-Ups
60 Seconds Squat Bridge

Then:
1 Mile Jog

*Shoulder Opener - using your shoulder pass through pole, put one end of the pole on the ground. At shoulder-height, grab the pole and set it out at full arms length. With your feet just outside your hips, relax your shoulders, and lower you head through your arms. Relax everything but your grip, let the weight of your upper body open up your shoulder joints.

Body Weight Workouts - Series 1, Week 2, Day 4

WORK:

3 Rounds of:
Bear Crawl, 50'
5 Strict Pull-Ups
7 Squat Jumps
9 Sit-Ups

INTENSITY:
AMRAP, 18 minutes:
15 Box jumps, 24” box
12 "L" Push-Ups (See picture)
9 Toes-to-bar

RESET:
800m Jog
20 Bench Dips
50 Mountain Climbers (1 leg, 1 rep)

Body Weight Workouts - Series 1, Week 2, Day 3

WORK:

1 Round:
Max Reps Clapping Push-Ups
Max Reps Push-Ups
Max Reps Push-Ups (Knees)

WOD:
Five rounds for time of:
Split Squat Jumps, 14 reps
10 Pull-ups

POST:
2 Rounds:
800m Jog
10 Reps Each of:
Sandbag Get-Ups
Split Squat Jumps
Sandbag Throw

Body Weight Workouts - Series 1, Week 2, Day 2

WORK:

3 Rounds, 10 Reps each of:
Ring Rows
Bench Dips
Ring Push-Ups

INTENSITY:
Bodyweight “Klepto”, RIP
4 rounds for time of:
27 Box jumps, 24” box
20 Burpees
11 Jump Squats
11 Cliff Climbers*

*Cliff Climber - start in the push-up position, explosively bring both knees up to touch the elbows, and return quickly to the push-up position. This is one rep.

RESET:
1 Mile Run
10 Spiderman Lunges (each leg)
Squat Bridge, 120 Second

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Body Weight Workouts - Series 1, Week 2, Day 1

WORK:

50 Walking Lunge Steps
25 Spider Man Lunge Steps
15 Cobra Push-Ups

WOD:
Rest Day

POST:
3 Rounds of:
12 reps right leg standing high-kicks
60 Seconds Squat-Bridge
12 reps left leg standing high-kicks
12 reps Samson Stretch

then:
Light Run - 2 miles

Body Weight Workouts - Series 1, Week 1, Day 7

WORK:

Free-Standing Handstand work, 10 minutes.

INTENSITY:
Tabata Squats - perform Tabata sets of the following squat/leg exercises
Air Squats
Walking Lunge
Jump Squats
Lateral Lunges

Tabata Sets - Each set is 4 minutes of exercise. At the start, perform as many reps as possible in 20 seconds, then take an immediate 10 second break. The clock does not stop. Intervals should proceed for 4 minutes as 20 seconds max effort, 10 seconds Rest, 20 seconds Max Effort, 10 seconds Rest, etc. Additionally, there is no break BETWEEN Tabata Sets, the clock should run continuously for 16 minutes.

RESET:
3 Rounds of:
10 Spiderman Lunges (hold 3 seconds each)
10 Suspended Inverted Ring Row
60 Second Plank

Body Weight Workouts - Series 1, Week 1, Day 6

WORK:

3 Rounds of:
Bear Crawl 50'
10 Push-Ups

INTENSITY:
AMRAP 15 Minutes:
Air Squat  30 Reps
2 Air Squats + Bar Touch 30 Reps
Burpee + Toes to Bar 30 Reps
2 Burpee + Toes to Bar As Many Reps As Possible

Example - "Air Squat + Bar Touch" - Complete one air squat, then jump up touch the pull-up bar or some object located approximately 12" about the athlete's highest reach. This is ONE REP of the 30.

Set the clock to count down from 15 minutes. Complete as many reps in the above sequence as possible until time expires.

RESET:
Max Reps Ring Dips x 1
100 Flutterkicks