Sunday and Monday, Sept. 4-5

Yesterday was an all-day Parkour jam up in Roseville. It was pretty much awesome! I'll link the video. I'm the one who still needs to learn to keep moving after each trick. Oh well, it's a learning process! I've never been the most graceful.

NCPK Jam Video

Took it fairly easy today because of PK awesomeness yesterday.

Convict Conditioning:
Knee Pushups - 2 sets of 10
Flat Bent Leg Raises - 2 sets of 10

Kettlebell Ladders:
5 Ladders up to 2 rungs @16kg
Soon enough I'll be moving up to the 24kg!

WOD 8/31/2011

Today's workout:

Convict Conditioning
Crow Stand - 1 full minute (this was Step 2 progression standard)
Straight Bridge - 3 sets of 40 reps (also progression standard)

Kettlebells
5 ladders, up to 2 reps each @ 16kg
Windmills - 3 sets  of 10 per side @ 16kg
Swings -233 in 12 minutes

THEN

CORE BLASTER
This was fun. I had to design a core workout for my group exercise class. It has to last about 15 minutes.
I only did one round of it to test it.

10x per side: Standing side bend w/ overhead dumbbell press @ 5#
30 sec per side: Side plank
10x per side Medicine ball chop @ 10#
30 sec Plank
10x Seated med ball rotation (5 per side, alternating) @ 10#
10x Pushup position plank (down position), w/ side knee touch to same side elbow (5 per side, alternating)
10x Flat knee raise (knees at 90 degree bend, back flat on floor)
30 sec Bridge hold (only going high enough to get full abdominal contraction)

Fun stuff.