Friday, December 25, 2015

NerdStrong Gym - Weekly Recap

This weeks workout consisted of Saturday CON, Sunday TEAM, Tuesday DEX and Wednesday CON. A shorten week because of the Christmas holidays.

Started with a medium boss fight for our Saturday CON class. I've been really enjoying the way they have structured these Saturday CON classes. First Saturday we fight the big bad boss, it usually kicked out butt and very few of us finish it in the allotted time. Then the next two Saturdays we do a scaled down version of the boss monster and practice form and endurance. Then the final Saturday of the month we fight the same big boss that we fought the very first Saturday and usually there is an improvement by either going further then you did the first time, to actually finishing it and/or feeling better afterwards then you did the first time. It's pretty amazing what you can accomplish in that month.

Team workouts are always fun and Sunday's was no difference. Today's themed workout was all about Star Wars The Force Awakens (Spoiler free). We started with a nice warm up and then moved into Lightsaber training with a heavy Mace. Once we got learned the movements we went into the Lightsaber battle, 20x Air Mace Lunges, 20x Bent Mace Bow, 20x Mace Shoulder Press, 20x Mace Ballistic Curl and then 20x Mace Paddle Swing.

We were broken up into teams of three (Poe, Rey and Finn). While Rey was working the lightsaber, Poe was holding up BB-8 (Medicine Ball) while Finn rested. Each on of us would be Rey, Poe and Finn for three rounds. It was a tough battle, especially towards the end when you're arms feel like jello. But it helps when getting into the mindset of your character... For example when I was Poe I was not going to drop BB-8 and your find that extra will power to hold him overhead.

For DEX day on Tuesday we did wall squats, air squats, goblet squats, scap pull downs, banded pull downs, banded face pulls, more air squats, push-ups, jump rope, dumbbell strict press, knee raises, ring rows, Burpees and jumping over your planked partner. But this has become a typical Tuesday.. so many different actives within the hour. I use to say I felt that CON days gave me the best overall workouts but DEX days are giving CON days a run for their money.

Wednesday's CON day would be the last workout day this week as Christmas Eve and Christmas Day classes have been cancelled. For this con day (which happen to be coach Marla's birthday as well) she presented up with one of her favorite workouts "The 12 Days of Christmas" and yes it's exactly like the song goes.

We started with two around of 10x Squats, 10x Push Ups and 10x Sit Ups and this was just the warm up. For the actual workout we did 1x Wall Walks, 2x Turkish Get Ups, 3x Push Ups, 4x Dumbbell Thrusters, 5x Dumbbell Straight Leg Deadlifts, 6x Kettlebell Swings, 7x Plate Sit Ups, 8x Slamballs, 9x Dumbbell Push Presses, 10x Double Unders, 11x Jump Squats and 12x Burpees.

So it worked liked the song, we started with 1 Wall Walk, then 2 Turkish Get Ups and 1 Wall Walk, then 3 Push Ups, 2 Turkish Get Ups and 1 Wall Walk.. and so on until we did 12 Burpees, 11 Jump Squats, 10 Double Unders, 9 Dumbbell Push Presses, 8 Slamballs, 7 Plate Sit Ups, 6 Kettlebell Swings, 5 Dumbbell Straight Leg Deadlifts, 4 Dumbbell Thrusters, 3 Push Ups, 2 Turkish Get Ups and finally 1 Wall Walk.

I am happy to say that I finished the entire 12 Days of Christmas Workout... which means I did 12 Wall Walks, 22 Turkish Get Ups, 30 Push Ups, 36 Dumbbell Thrusters, 40 Dumbbell Straight Leg Deadlifts, 42 Kettlebell Swings, 42 Plate Sit Ups, 40 Slamballs, 36 Dumbbell Push Presses, 30 Double Unders, 22 Jump Squats and 12 Burpees.

We ended the workout with Birthday Battleropes for coach Marla ... That was a great workout to end the week on. Happy Holidays everyone!!

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