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30 Days of ZombieFit – Day 11

May 10, 2012 By Leave a Comment

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
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18

Filed Under: Case Studies Tagged With: , , ,

30 Days of ZombieFit – Day 10

May 9, 2012 By Leave a Comment

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
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18
Filed Under: Case Studies Tagged With: , , ,

30 Days of ZombieFit – Day 8

May 7, 2012 By Leave a Comment

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
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18
Filed Under: Case Studies Tagged With: , , ,

30 Days of ZombieFit – Day 7

May 6, 2012 By Leave a Comment

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:

  1. 5 push ups, 5 air squats, 2 chin ups
  2. 5 push ups, 5 air squats, 2 chin ups
  3. 5 push ups, 5 air squats, 2 chin ups
  4. 5 push ups, 5 air squats, 2 chin ups
  5. 5 push ups, 5 air squats, 2 chin ups
  6. 10 push ups, 5 air squats, 2 chin ups
  7. 10 push ups, 5 air squats, 2 chin ups
  8. 10 push ups, 5 air squats, 2 chin ups
  9. 10 push ups, 5 air squats, 2 chin ups
  10. 10 push ups, 5 air squats, 2 chin ups
  11. 10 push ups, 10 air squats, 2 chin ups
  12. 10 push ups, 10 air squats, 2 chin ups
  13. 10 push ups, 10 air squats, 2 chin ups
  14. I went overtime so I finished my round, added 2 burpees and rested until minute 14
  15. 10 push ups, 10 air squats, 2 chin ups
  16. 10 push ups, 10 air squats, 4 chin ups
  17. 2 burpees (overtime)
  18. 10 push ups, 10 air squats, 4 chin ups
  19. 2 burpees (overtime)
  20. 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
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18
Filed Under: Case Studies Tagged With: , ,

30 Days of ZombieFit – Day 5

May 4, 2012 By Leave a Comment

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
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18
Filed Under: Case Studies Tagged With: , , , ,
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