Today we took a fieldtrip outside of the Infinite Iron studio for our workout, but not before doing a little something first...
WOD
Triset 30" box jumps, Dumbbell one-arm snatches, and Seated Russian twists
3 set of 10, 10 each arm and 20 each side, respectively. Then...
We finished by playing pick-up basketball for 2 hours at the local Community Center.
February 11, 2011
Work Out of the (Thurs) Day
Today was a day to light your shoulders a blaze!
WOD
Triset Standing one-arm dumbbell shoulder press and One-arm dumbbell push-press with One-arm kettleball swings
3 sets of 10 reps each arm, each exercise
Rest as needed but as little as possible. Then...
Superset Dumbbell lateral raises with Dumbbell bent-over reverse flys
3 sets of 10 reps each
Rest as needed but as little as possible. Then...
Run 5 separate fights of stairs, doubles up and doubles down
3 sets, each one done as a sprint. Rest as needed but as little as possible.
Finish with extensive stretching of the shoulder region
WOD
Triset Standing one-arm dumbbell shoulder press and One-arm dumbbell push-press with One-arm kettleball swings
3 sets of 10 reps each arm, each exercise
Rest as needed but as little as possible. Then...
Superset Dumbbell lateral raises with Dumbbell bent-over reverse flys
3 sets of 10 reps each
Rest as needed but as little as possible. Then...
Run 5 separate fights of stairs, doubles up and doubles down
3 sets, each one done as a sprint. Rest as needed but as little as possible.
Finish with extensive stretching of the shoulder region
February 9, 2011
Work Out of the (Wednes) Day
Read on for our Wednesday workout.
WOD
Triset Dumbbell one arm bent over rows, Lateral high cone jumps, and Distance box jumps
5 sets of 8, 5 and 5 respectively
Rest as needed, but as little as possible
Superset Barbell dead-lifts with Jumping pull ups
5 sets of 10 reps each
Rest as needed, but as little as possible
Finish with stretching, especially the lower back and hip area
WOD
Triset Dumbbell one arm bent over rows, Lateral high cone jumps, and Distance box jumps
5 sets of 8, 5 and 5 respectively
Rest as needed, but as little as possible
Superset Barbell dead-lifts with Jumping pull ups
5 sets of 10 reps each
Rest as needed, but as little as possible
Finish with stretching, especially the lower back and hip area
Colorful Couscous
This dish is really the stew of the salad world, in that you can toss in whatever you've got and it will taste great. Zuchinni or summer squash, toss em in. Want a Tex-Mex version? Some corn, a can of black beans and some salsa will give you just that. In fact, this dish doubles as a side dish, so don't think of it just as a salad. It's good cold or warm. Pretty versatile stuff, huh?
Colorful Couscous
1 box Israeli couscous
Enjoy!
Colorful Couscous
Recipe has been adapted from Rachel Ray
1 box Israeli couscousLow-sodium vegetable broth
Olive Oil
Lemon juice
Flat leaf parsley
Cilantro
Tomatoes
Cucumbers
Bell Peppers
Pepper
Pour box of couscous into a large saucepan over medium-high heat. Lightly toast the couscous until golden brown, stirring occasionally. Prepare couscous according to package directions, substituting vegetable broth for the water. When finished remove from heat to let cool, occasionally fluffing with a fork.
While the couscous is cooking, mince the parsley and cilantro. Seed and cut the tomatoes, cucumbers and peppers.
Once the couscous is cool, add olive oil, lemon juice and pepper to taste. Mix in the herbs as well as the diced vegetables. Refrigerate until ready to serve.
This dish is good either warm or cold, and makes a wonderful salad as well as a side dish.
Work Out of the (Tues) Day
So, we didn't actually post our Tuesday workout on Tuesday. It doesn't mean it wasn't a good workout!
WOD
Superset Flat barbell bench press with Standing dumbbell push press
Pryamid up the weight on the bench, keep it constant on the push press through 5 sets of 10 reps each
Rest as needed but as little as possible. Then...
Superset Body weight vertical dips with 65lb Heavy bag alternating over-head presses
5 sets of 8 reps each (8 each side with the heavy bag)
Rest as needed but as little as possible. Then...
Finish with EXTRA stretching in the entire chest/shoulder region
WOD
Superset Flat barbell bench press with Standing dumbbell push press
Pryamid up the weight on the bench, keep it constant on the push press through 5 sets of 10 reps each
Rest as needed but as little as possible. Then...
Superset Body weight vertical dips with 65lb Heavy bag alternating over-head presses
5 sets of 8 reps each (8 each side with the heavy bag)
Rest as needed but as little as possible. Then...
Finish with EXTRA stretching in the entire chest/shoulder region
February 7, 2011
Work Out of the (Mon) Day
For trainers, by trainers.... Monday's workout.
WOD
Straight set Barbell squats.
Pyramid up the weight through 6 sets of 5-8 reps.
Rest as needed but as little as possible. Then...
Superset 30" Box jumps with Reaching crunches.
Superset 30" Box jumps with Reaching crunches.
5 sets of 8 & 15 reps, respectively.
Rest as needed but as little as possible. Then...
Finish with 50 double-unders with the jumprope.
Rest as needed but as little as possible. Then...
Finish with 50 double-unders with the jumprope.
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