Thrust - O - Rama

Every minute on the minute for 20 mins perform:

10 thrusters 45/65

Post total number of reps accomplished to comments

This is how I feel about this workout...

It Rocks from hell.   

10 rds Burpees & Sprints

10 rounds for time:

10 burpees
100 m sprint

Post time to comments.

I found this on my car outside of the O.Z the other day.  I'm pretty sure it was a joke.  It might not have been, though.  I really have no way of knowing since no one has stepped forward to laugh WITH me about it.   If it was NOT a joke, then I am assuming I received it due to the fact that I park my car in parking stall #1 which is closest to the door (BTW- my car was parked perfectly between the lines).  For some reason, this type of activity (parking closest to the door) REALLY makes people mad.  

Not that anyone would care, but one of my biggest pet peeves over the 16 yrs. that I have been working in gyms has to do with this very thing.  The notion that someone would try and find the closest parking stall and, in fact, drive around for several minutes waiting for someone parked closest to the door to leave THE GYM so they wouldn't have very far to walk before they got some EXERCISE blows my mind on a level that is hard to put into words.  I mean, heaven forbid you get some exercise while going in to get...some...EXERCISE?  Really?!  

The funniest thing is, we (me and other trainers/gym employees) used to make bets on what they were coming into the gym to do.  Any guesses on what they usually did for exercise after painstakingly acquiring their close parking spots?  YUP - WALKING!  

So, to the person who put this on my car:  I hope this was a joke, because it was funny.  However, if you meant it.  The joke is on YOU!  

Run, Wall Balls, KB

6 rounds for time:

400 m run
25 wall balls 10/14
25 KB swings 25/35

Post time to comments

This is cool "exercise."  

Bent Row & 3x Tabata

3-3-3-3-3 sets of: 

bent row AHAP

then complete a full round (8 rounds of 20 seconds work followed by 10 seconds rest) of Tabata's protocol for each of the following:

jump rope
row
situps 

This is an autographed photo of my hero.  Jack Lalane is, to me, what Babe Ruth is to one who loves baseball.  

This is a photo of Jack on his 70th birthday swimming 1.5 miles (actually 6 due to strong currents) towing 70 boats with 70 people in them while handcuffed and shackled.  Thank you Wally.  I will always treasure it.  

This Weeks Racing Workouts-Taper Week/RPE

These workouts are tapered for those competing in the Chalk Creek 50 miler on Saturday. For those competing Saturday, continue to do Neil's workout of the day Monday, Tuesday, and Wednesday; just take it easy by completing each workout without tearing yourself down too much. Don't go as heavy as possible, don't go as fast as possible, just do the workout at a comfortable pace and intensity. This is a taper week.

 

Tuesday (for Non-RMR Crit cyclists):

60 minutes easy endurance ride focusing on pedal cadence:

Maintain an easy gear as you warm-up and then gradually increase your cadence to 90 rpm, on a relatively flat stretch of road. That's about 15-16 pedal revolutions per 10 second interval. After 10 minutes of warm-up complete the following:

1 minute FP (fast pedal) with no rocking of hips, in the saddle, with right foot only.

1 minute FP ", but with left foot only.

Repeat 8 x then:

2 minute intervals of FP with both feet, maintaining no less than 120 rpm's.

2 minute recovery

Repeat 2 minute intervals 6 x.

Finish with 20 minutes easy ride with cool-down for a total of 60 minutes.

 

Thursday:

2 x 15 minute intervals at an RPE of 6 (on a 1-10 Scale).

Warm-up 10-15 minutes.

15 minutes fast ride without pushing past a 6 perceived exertion.

3 minute recovery

15 minutes fast ride without pushing past a 6 perceived exertion.

Cool-down

 

Saturday:

Chalk Creek 50 miler!

 

Rate Of Perceived Exertion Scale

One purpose of using an RPE scale is to make sure that heading into a race, as you taper, you aren't pushing too hard, but hard enough to make the workout beneficial.  I prefer a  scale of 1-10 because it is simple and just as relative to VO2 max, % HR, and lactate threshold.  Below is a pictorial description as well as a little background.

Dr. Robertson developed the OMNI Scale of Perceived Exertion. Perceived exertion involves feelings of strain, discomfort, and fatigue (Robertson, 2004, p. 2). This scale ranges from 0-10 of increasing intensity (i.e. effort and/or muscle strain).

Here are some important findings to consider while using the OMNI RPE Scale.

1. An RPE of 5-7 is thought to be the subject’s anaerobic threshold (Robertson, 2004, p. 66).
2. In general RPE, % HRmax, and %VO2max are related in the following way: (p. 86)
   1. 45% VO2max = RPE 4 = 70% HRmax
   2. 60% VO2max = RPE 6 = 80% HRmax
   3. 75% VO2max = RPE 7 = 85% HRmax
   4. 90% VO2max = RPE 9 = 95 % HRmax

Source: Robertson, R. J. (2004). Perceived Exertion for Practitioners. Champaign, IL: Human Kinetics.

www.fergsfitness.com

When using an RPE scale realize that your individual RPE is different from another's and should not be used to excuse lack of effort.  In order to use an RPE scale properly, you must be honest in effort and intensity. Also realize that your RPE changes as you change.

pushups, abs, squats

4 rounds for time:

15 clapping pushups
15 toes to bar
15 OH squats 45/65

Post time to comments

Is this something to aspire to?  

Lemon

(compare to May 14)

For time:

400 m sprint
400 m OH extension carry 10/25
400 m sprint
400 m curl carry 10/25
400 m sprint
400 m R side bucket carry 10/25
400 m sprint
400 m L side bucket carry 10/25
400 m sprint 

Post time to comments.

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TABL Medley

TABL = (triceps, abs, biceps and legs)

Class does reps in unison on trainers count:

Triceps Medley / 4 rounds

            -narrow push-ups / 10 r  BW

            -skull crushers / 20 r  15# f/ 20# m

            -OH French press / 20 r  15# f/ 20# m 

Ab Medley / 4 rounds

            -R side up / 20 r / BW

            -L side up / 20 r / BW

            -Superman back ext's / 20 r / BW 

Biceps 21’s / 4 rounds   (see demo)      

            -bottom to half / 7 r  15#f/20m

            -half to full / 7 r  15#f/20m

            -full / 7 r / 15#f/20m

Legs Medley / 4 rounds

-BTB squats / 20 reps

-Alternating step back lunges / 20 reps

-single leg DL / 20 reps 15/20

Damned few people in the history of FZN have EVER RX'd this workout.  Just throwing that out there! 

 

Are You 'Most People'?

"I will persist without exception. I will continue despite exhaustion. I acknowledge that most people quit when exhaustion sets in. I am not 'most people.' I am stronger than most people. Average people accept exhaustion as a matter of course. I do not.  That is why they are average. I compare myself to my potential. I am not average. I see exhaustion as a precursor to victory."

--Traveler's Gift pg. 165

Thank you Allen for sharing this.  Very appropriate for today's workout as well as all things endurance.

Maxi

(Compare to Feb 10)

Complete max reps or distance in 1 set of the following: 

2 min. row - max distance in meters  
biceps db curls - strict 15/20
push-ups - strict 
sit-ups - army style
kettlebell swings - 26/35
air squats
pullups
OH db presses - strict 15/20
20" box jumps
OH db French triceps press - strict 15/25

Post individual max's to comments.  

- You have 25 total min to complete this workout
- 1st stop/pause ends set

Kid's class is coming up soon.  Get more info at the front desk or by contacting Megan@ozonefit.com