Kyle Wood Fitness . com » Kyle

30 Days of ZombieFit – Day 18

Kyle — Thu, 17 May 2012 06:49:19 +0000

Day four in a row of Zombie Fit has proven quite difficult. I think that I will allow myself a day of rest tomorrow. Maybe a long stroll and some foam rolling tomorrow wouldn’t go astray.

Today’s workout: WOD 655

Warm Up

250m row

3 rounds of:

30 skips (I cannot do double unders to save my life)
50m quadrupedal movement

Conditioning:

avancée:

Perform 60 repetitions of: dips, jumping jacks, air squats, sit ups and pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

Post number of sets it took to complete the workout to the comments.

Dips – 7 sets
Jumping Jacks – 1 set
Air Squats – 3 sets
Reverse Crunch – 5 sets
Pull Ups (assisted with orange band) – 7 sets

Cooldown

5 minute stretch

30 Days of ZombieFit

30 Days of ZombieFit – Day 17

Kyle — Wed, 16 May 2012 01:19:17 +0000

Today was a nice change up after yesterdays sprints. I chose stability ball plank rocks as my sit up alternative for this workout. As usual the pull ups killed me.

Today’s workout: WOD 654

Warm Up

250m row

3 rounds of:

10 air squats
10 push ups
10 SB plank rocks
10 jumping pull ups
10 scapula wall slides

Conditioning:

avancée:

Perform, for time, the following movements:

25m quadrupedal movement
20 push ups (5, 5, 5, 5)
25m quadrupedal movement
20 SB plank rocks (10, 10)
25m quadrupedal movement
20 air squats (10, 5, 5)
25m quadrupedal movement
20 pull ups (5, 3, 3, 3, 2, 2, 2)
25m quadrupedal movement

My time: 12:02

Cooldown

5 minute stretch

Image: JD Hancock

30 Days of ZombieFit

30 Days of ZombieFit – Day 16

Kyle — Tue, 15 May 2012 06:22:19 +0000

Have you ever wanted to experience the feeling of your legs going to jelly, the taste of blood in your mouth and your chest caving in all at the same time then I recommend doing some 100m sprints.

Now why on earth would you want to do something like that?

It’s extremely effective for training both your lung capacity and recovery.
The short bursts of high intensity exertion help release more fat burning, muscle building hormones.
You feel fantastic afterwards.

For me, my posture always feels awesome after doing sprints. My back feels straight, my abs are switched on and my hip flexors are nice and limber. They truly are the answer to our life of sitting all of the time.

Today’s workout: WOD 653

Warm Up

I was at the athletic track for today’s workout so I did some mobility work during my workout instead of the strength rounds.

400m run

Mobility: spiderman lunges, spiderman lunge with reach, yoga push ups, walking quad stretch, walking knee grabs

Conditioning:

avancée:

On the minute, for 7 minutes, sprint 100m.

Time (roughly measured myself using a wristwatch):

sprint 1 – 0:15
sprint 2 – 0:18
sprint 3 – 0:30
sprint 4 – 0:20
sprint 5 – 0:28
sprint 6 – 0:17
sprint 7 – 0:16

Cooldown

100 squats – I did these while walking up and down the athletic track.

5 minute stretch

Image: GrooverFW

30 Days of ZombieFit

30 Days of ZombieFit – Days 13, 14 and 15

Kyle — Mon, 14 May 2012 03:58:21 +0000

I ended up taking two days rest this weekend. Part of me felt bad about it, the rest blames it on Mother’s Day and bad weather.

In the end it was probably for the best. Today’s workout was the first time in two weeks that doing push ups didn’t hurt :)

Check out these awesome air squats. Super neutral lumbar spine:

Today’s workout: WOD 652

Warm Up

250m row

3 rounds of:

10 air squats
10 planks with lateral reach
10 push ups
10 strict pull ups

Conditioning:

avancée:

Squats, sit ups, push ups and pull ups. On minute one, complete 1 air squat, 1 sit up, 1 push up and 1 pull up. On minute two, complete 2 air squats, 2 sit ups, 2 push ups and 2 pull ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

I replaced sit ups with V-Sits.

My score: 6 rounds

Cooldown

25 pull ups, 25 squats and 25 push ups

5 minute stretch

30 Days of ZombieFit

30 Days of ZombieFit – Day 12

Kyle — Fri, 11 May 2012 07:05:23 +0000

Today was my third workout in a row. I was going to do the avancee workout however after starting I realised that I was insane for thinking that so I did the etudiant workout instead. Still hurt.

Some inspiration for you:

Today’s workout: WOD 651

Warm Up

Foam rolling

500m row

3 rounds of:

10 planks with reach
10 air squats
10 jumping jacks

Conditioning

étudiant:

5 rounds for time of:

10 burpees
10 push ups

My time: 10:56

Cooldown

10 minute stretch

30 Days of ZombieFit

30 Days of ZombieFit – Day 11

Kyle — Thu, 10 May 2012 10:20:28 +0000

Zoe trained with me today. She found it… fun? My time was a little slower than normal as I was instructing her as we went through the workout. It was still a tough one.

Today’s workout: WOD 650

Warm Up

Mobility work

3 rounds of:

10 frog squats
10 McGill curlups
10 jumping pull ups

Conditioning

étudiant:

3 rounds for time of:

50m quadrupedal movement
five 5-foot precision jumps
10 body weight dips

My time: ~13 minutes

Cooldown

25 pullups: 6 pull ups, 3 pull ups, 6 chin ups, 4 chin ups, 6 band assisted pull ups

Image: jonnyfromtheblock

30 Days of ZombieFit

30 Days of ZombieFit – Day 10

Kyle — Wed, 09 May 2012 11:05:52 +0000

Workouts on days 7 and 8 left me feeling rather exhausted so I decided to take day 9 as a rest day. Instead of doing a ZF workout I just went to my Pilates session.

Today’s workout: WOD 649

Warm Up

Foam roll

250m row

3 rounds of:

25m quadrupedal movement
10 five-foot precisions
10 jumping pull ups

Conditioning

avancee:

I was meant to do:

21-15-9 of: push ups, sit ups, pull ups, air squats.

To remove the sit ups I changes it a little to:

21-15-9 of:

push ups w/ renegade row
band assisted pull ups
air squats

Note: 21-15-9 means to do three rounds. 21 reps of each exercise on the first round, 15 reps on the second round and 9 reps on the third.

Cooldown

8 minute stretch

Image: pasukaru76

30 Days of ZombieFit

30 Days of ZombieFit – Day 8

Kyle — Mon, 07 May 2012 07:38:38 +0000

After doing over 100 push ups yesterday and 40 odd chin ups the prospect of doing 100 burpees was a little daunting. Especially when I saw that ZombieFit do theirs with a push up at the bottom. See the video below:

Today’s workout: WOD 648

Warm Up

Foam roll

400m run

I was a bit sore so I modified the warm up a little. 3 rounds of:

10 warrior lunges
10 yoga push ups
10 2-point planks (lift opposite arm and leg off ground, alternating)

Conditioning

avancee:

100 burpees

My time: 15:12

Cooldown

Stretch

30 Days of ZombieFit

30 Days of ZombieFit – Day 7

Kyle — Sun, 06 May 2012 08:41:37 +0000

After three days in a row of training I decided to take Saturday (Day 6) off. After all, who gets attacked by Zombies on a Saturday?

Seeing as today was a Sunday I decided to head around to the local school to do my workout while Zoe did her sprints there.

Today’s workout: WOD 647

Warm Up

400m run

3 rounds of:

25m quadrupedal movement
10 push ups
10 jumping pull ups
6 safety rolls from walk (3 each side)

Conditioning

avancee:

On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 10 air squats.

If you cannot complete all movements within the minute time frame, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

I subbed out the sit ups for chin ups. Why? Chin ups work your core stabilizers much harder then a sit up, they also help balance out the push ups with some much needed pulling for the upper body.

Here’s what my minutes looked like:

5 push ups, 5 air squats, 2 chin ups
5 push ups, 5 air squats, 2 chin ups
5 push ups, 5 air squats, 2 chin ups
5 push ups, 5 air squats, 2 chin ups
5 push ups, 5 air squats, 2 chin ups
10 push ups, 5 air squats, 2 chin ups
10 push ups, 5 air squats, 2 chin ups
10 push ups, 5 air squats, 2 chin ups
10 push ups, 5 air squats, 2 chin ups
10 push ups, 5 air squats, 2 chin ups
10 push ups, 10 air squats, 2 chin ups
10 push ups, 10 air squats, 2 chin ups
10 push ups, 10 air squats, 2 chin ups
I went overtime so I finished my round, added 2 burpees and rested until minute 14
10 push ups, 10 air squats, 2 chin ups
10 push ups, 10 air squats, 4 chin ups
2 burpees (overtime)
10 push ups, 10 air squats, 4 chin ups
2 burpees (overtime)
10 push ups, 10 air squats, 4 chin ups

All up I did 145 push ups, 120 air squats, 40 chin ups and 6 burpees.

Cooldown

Walk home and stretch

Image: pasukaru76

30 Days of ZombieFit

30 Days of ZombieFit – Day 5

Kyle — Fri, 04 May 2012 06:06:48 +0000

Today was to be my third day in a row of Zombie Fit workouts.

Today’s workout: WOD 646

Warm Up

250m row

3 rounds of:

25m quadrupedal movement
10 oblique v-sits (5 each side)
10 push ups
10 jumping pull ups

Conditioning

étudiant:

200m quadrupedal movement

My body was already feeling it just from doing the warm up. I knew today’s workout was going to be tough. I completed my Q Movement as follows:

40m forward
20m sideways left
20m sideways right
40m forward
20m sideways left
20m sideways right
40m forward

My time: 13:58

Cooldown

15 minutes of stretches

Image: pasukaru76

30 Days of ZombieFit