Iceman Race 2014 -- the elements

* indicates song for section  -- some modifications for an Oct. 2015 workout, use "leaves" playlist

ICEMAN ELEMENT RIDE

6 mins. 1. warm-up  6 mins

12 mins. 2. endurance  Kalkaska (flat)   6 minutes     6/10

18 mins. 3. team        individuals go at a 9/10 effort for 10 seconds (go around the room), everyone else a 7/10 effort
                   rows go at a 9/10 effort for 15 seconds (four rows at yen).   *ice, icy baby

24 mins  4.  rain/hail/snow "the elements"   1 min. each:  rain 10 sec stand, 10 sec sit.  hail 20 sec. stand, 20 sec sit, snow 30 sec. stand, 30 sec sit, mud (higher resistance) 10, 10, wind 20, 20 combination of all 30, 30                   *survivor  *sandstorm

30 mins  5.  mechanicals or other "surprises"  1 min each   1. stuck in big chain (high resistance)  2. stuck in small chain (little resistance but don't pedal faster than 105 rpm) 3. lost your seat (stand up, resistance back up)  4. one hand hovers (30 sec a side)  5. dart branches (3 inch leans alternating sides every 10 seconds while maintaining pedal stroke speed) 6. surprise music up the hill! get your groove on!   *problem

36 minutes 6. catch-up sections (speed!)  30 seconds 9/10, 30 seconds 7/10 (repeat 6 times)

42 minutes  7.  hills! (now in TC nearing Timberridge)    2 minute climb, one minute recovery, 1 minute climb, 30 sec. recovery, 30 sec climb, 30 sec recovery   *legs

48 minutes 8. finish line cheerers!   3 minute ladder:  10, 20, 30,  and back down again :)  Standing for 2nd part of the interval if wanted.    *applause

51mins   9. cool down (walk or ride to car :))   4 minutes

55mins   10. stretch       5 mins

60 minute  class

"Dirty dozen" w/ or without weights. 45 minute strength

"Dirty dozen"  40 minutes, do 3-5 rounds, 1-2 minute break after each set of 12

1. squat jumps
2. jumping jacks or skier
3. push-ups
4. swimmer (1 2 3 clap)
5. lunge jumps
6. downdog to plank
7. triceps
8  shoulder circles or weighted presses
9. squat kick
10. mt. climber
11. plank rows (renegade) or plank side reach/extends
12. in/out v crunch

Ashtanga Sun Sal A notes from Maureen B.

In mountain, big toes down, feel weight in toes and outside of foot. neutral pelvis and engagement of hips. shoulder blades together, and 'tuck down to blue jean pockets'.

arms lift, gaze is up, shoulders rotate so pinkies come together at the top (saves shoulders from arthritis, as she says :))

fold forward, hands *next* to feet (I was putting them in front... which made me have to step forward in down-dog-- a simple but awesome fix!)  If enough hamstring flexibility, keep hands down during the 'peak up'.

Jump back, *land low* (also new to me, saves back as elbows act like a spring and absorbs shock)

press into toes to come into updog, and bend elbows slightly. shoulders are back.

after downdog and if jumping to front of the mat, jump up as high as if your'e going to do a handstand, then tuck and land. :)

HIIT circuit change ups

7 stations (7 people in class), 6 rounds.  50 seconds on, 10 seconds to rest and switch.  Do all 7 stations and take a small break.

Stations

1:  Jump rope         regular, knee ups, single foot (25 seconds), scissors, butt kickers, skips

2. box                     jumps 2 rounds, one leg steps L and R, step and press L and R

3. foam roller              roll down/up, sit up holding foam roller on each end, IT band roll-out/side plank

4. hallway              run forward/backward, skips, karaoke, lunges, jump squats, band side walks

5. bar                  hip raises/kicks L/R, hip circles L/R, lateral legs L/R

6. medicine ball            russian twists, push-ups, skier with arch, burpee, wall toss (if available), repeat r t

7. kbell                   swings (3 rounds of choice)   rows (3 rounds of choice)            

I seek obliques

warm up: jumping jacks
jumping and reaching for opposite ankle

teach windmills :)

one minute each, after every 4 exercises, 30 seconds minute of windmill each side, 50 seconds of  push ups/jump squat twists/skier/burpees/jumping jacks/star jumps/mt. climbers/push ups/

6 minutes:    x  8 (repeat the 4 sets below to make 8 sets)

1. side leg lifts L
side leg lifts R
side plank with rotations L
side plank w/ rotations R

2. cross body two handed snatch L to R
'' ''        R to L
hip twists in front plank
hip twists in bridge

3. russian twists
bicycle
banana  L/R
oblique crunches L/R

4. dragon crawl
dirty dogs
on back dirty dogs
roll and crunch

multiples of burpees, dbl kbell squats, swings

1 burpee
2 dbl kb squats
3 swings


2 burpees
4 dbl kb squats
6  swings

3
6
9

(repeat pattern)  End with

10
20
30

Triple sore

warm up:
rolling like a ball
arm circles on floor
knees to chest
ankle rolls
leg circles

core:
leg ups
boat
side planks
plank

1 clean
5 squat press
10 single arm swings
L/R
jumping jacks until all catch up
---- 5 ROUNDS -------

1 turkish get up (L/R)
10 upright rows
20 double swings
jump squats until all catch up
------- 5 rounds ----------

30 seconds on, 30 seconds off BURPEES or push-ups
--------5 rounds-------------

 back:
bridge  C/L
bridge  C/R
lateral leg circles  L
lateral leg circles   R
Superman

Birthday Party HIIT

Birthday party theme (in honor of Michele Oct 14)

"gifts"  one min. each
1. buy off shelf-- sit-up, stand with kbell
2. load in car-- cleans 30 sec a side
3. wrap-   plank, alt. knee to elbow
4. bow-   kbell ribbon
5. gift on table-   plank
6. unwrap-    cross body kbell cleans
7. joy!-   star jumps/jjs

"pass gifts"
1. lunge twists R
2. lunge twists L
3. russian twists
4. squat jump twists (tornado jumps)
5. side plan twists R
6. side plank twists L

"musical chairs"
1. side squat, walk in circle w/ bands-- when I stop music, person next to **  does burpees, everyone else does kbell swings.  Repeat as seems fit.

"Pintail on donkey"   fingers = tail,  toes= donkey
1 plank, reaching for toes, knee comes to side
2. abs legs out
3. abs legs up
4. good mornings one foot

"Pinata"  
1. kbell presses
2. snatches
3. shoulder raises with weights
add/modify as needed

"cut cake"
can do band side walks,
dive bomber push ups
dolphin chin touch

"dice"
roll die to pick number of cool down exercises for

Fall forest cycling class

pine/oak forest first to develop-- needs sun :)

1. warm up   fir needles are flat-- warm up 'flat' pace
2. warm up   spruce needles have four sides... 4 rounds of 1:15: same resistance, but increasing cadence from 70, 80, 90, and 100.

3. intervals  red pines have 2 needles:   two 2 min. sets, standing for 30 seconds of that set optional
4. intervals  white pines have 5 needles:  5  1  min. intervals with 20 seconds of standing on the minute

5. resistance  red oaks-- lobes are round:  resistance change over 5 minutes, one minute (rounded lobe) interval is 9/10 (minute 2 mark)
6. resistance   white oaks-- lobes are sharp:  resistance change over 5 minutes, with one sharp 10 second (sharp lobe) steep climb at the 2 minute mark.

7. Shady trees-- maples!!
5 lobes total, small, tall, tallest, tall, small
depending on time, do ladder sets with that pattern:
red maples are smallest
silver maples are leanest
norway/sugar maples are fattest

8. Cool down-- beech trees.... smooth bark... smooth steady cadence to cool down.

Music is to playlist #4 or #5 I believe-- cool down has Mumford Song 'Wanderer'

Spinning 3

60 minutes

6 minute warm up

6 minute drill repeated 6 times :)

1. above 100 rpm level 5
2. above 90 rpm level 7
3. above 80 rpm  level 9
4. standing 80 rpm level 9
5. above  90 rpm level 9
6. standing/sitting every 5 seconds for 30 seconds... 30 second break :)

*if needed for time, a 6 minute ladder....

6 minute cool down

HIIT Movement pattern 10's

SQUATS (10 each)     LUNGE (same pattern...do round 3)

regular/extend

goblet

single leg squat press

other side

squat lay stand squat

squat press double

squat lay push up

plea squat

static wall sit

reverse squat (bridge)

PRESS:

push ups

press single

push ups

press single

push ups

press double

push ups

press 

push ups

press

LUNGE:  see squat

PULL:

lunge row L

lunge row R

squat double row

tricep dip

upright row    (repeat again)

ABS: (slow count of 10)

plank dips front

criss cross

plank dips left

plank dips right

eagle knees press

plank leg ups

leg lift and reach

plank legs to side

side crunch

DEADLIFT:

single swing

toe touches

single swing

1 leg toes

double swing

other leg toes

hand to hand swing

airplane

double swing

airplane

Jerry's kettlebell class mid Sept.

warm up of some thing or other... for 5-10 minutes.

DOUBLE LONG CYCLE only 5 reps, on the start of every minute, 5 minutes (5 rounds).

Start with light bells and increase bell weight every 5 minutes.

My set:
double blue
double brown
double yellow
double purple
attempted double tweener green.... did a total of 10-12 in the 5 minutes.

HIIT Greg B. 500 bodyweight challenge *E

50 of each:  (it was a killer :))

1. fast mt. climbers (knees inside, 50 reps each leg)
2. jump squats
3. push-ups
4. co-sacks (25 a side)
5. slow mt. climbers (25 a side)
6. y squats
7. front lunges
8. squat thrusts (plank, jump legs towards hands and back)
9. dirty dog
10. burpees

HIIT Round 1/Round 2 (covers body sculpt, AAA (arms, abs, and assets), and kettlebell)

For wednesday class, go through the (5) rounds, finish at 6:55am, all for people to be done, or embark on the 10 minute kettlebell challenge (or half of it if they have to leave by 7am)

For the AAA and body sculpt classes, don't do any kettlebell, and add an extra bridge and lunge.

First round:  do the 5 minutes within the category:  25 mins
Second round: do one of each in category, for a total of 5 minutes, all will be covered in 25 mins.

1. band around ankles straight leg walk   1 min. each   2. core planks
- front                                                                            -front (include dips if wanted)
-backwards                                                                   -side twist in w/ elbow
-side                                                                              -side reach up
-c walk                                                                          -push-up reach
-bent knee side                                                               -front reaching limbs or static

3. bridges                                                         4. lunges
-dips                                                                   -steps
-1 leg                                                                  -double
-pulses                                                                -pulses
-handstand, wheel, plow, etc.

5.  high intensity                 10 minute kettlebell challenge:         press, L then R (one minute each side)
-squat jumps                                                                           swing, L then R
-burpees                                                                                 swing DBL, upright row
-mt. climber                                                                            snatch L, then R
-skier                                                                                      clean L, then R (or GU)
-push-ups

Kettlebell challenge

August 2014-- from Forest Vance

 

YouTube.com/forestvancetraining-- good demo videos and ideas

 http://bodyweightstrong.net/videos

Kettlebell Challenge Workout

2 Clean and Presses on each side

4 Snatches on each side

12 Goblet Squats

16 Hand to Hand Swings

Repeat this circuit 5 times as fast as possible.

Additional notes

Official KB weight for this challenge is 24k (men)/16k (women).

That being said, do NOT attempt the workout with the official weight unless you have an adequate level of strength and conditioning. Meaning, quite simply, that you must be able to handle the load safely and under control for the duration for the workout. If you're not ready yet for the official weight, no worries - do the workout with a lighter weight that you know you can handle, but will still challenge you.

Bottom line, use good judgement, and work out safely.

Time standards

Done with good form, non-stop, each round/circuit will take you approx 1:30 to 1:45 to complete. With that in mind, here are some general guidelines for time:

14 mins or less = good

12 mins. or less = great

10 mins. or less = elite

Spinning 'get a grip' style and 'steve' style

Spinning set list 3 on spotify...

grips on bike... relaxing shoulders, forehead, neck

'grippin' inward-- core engaged, glutes, hams, quads

Having fun with hand-placement and music (dancing)




Spinning set list 2 on spotify...

all musicians have steve, steven, stevie in name. :)

inspired by death of Robin Williams this week, and the soundtrack from one of his movies, Mrs. Doubtfire, featuring Aerosmith (Steve Tyler) "Dude looks like a lady".

HIIT Rodeo and Get a Grip

Texas rodeo (in honor of Sarah moving to Texas)

All together at at the start of each round:
plee squats 10-20 (get on the bull)
kbell swings 25-35 (wave the curtain)

(go around the ring (circuit stations)) four rounds:  Houston, San Antonio, Dallas, Austin-- all exercises are "gripping" the "bull horns"
1. goblet squats
2. jump rope
3. bell or ball sit up
4. shoulder raises
5. kbell sit up (to stand optional)
6. box push ups

Bull fight-- head to head
plank touch front
side plank touch up
warrior 3, one partner on wall and switch
ab exercise, throw feet to right/left shoulder

if time at the end-- do a community exercise... one at a time farmers walk around circle with bells while everyone else is lunge pulsing or planking.

add scorpion to stretch at end

GET A GRIP-- could be core or kettlebell class

1. grip hands/fingers under back, bridging up and down
2. grip bell, sit ups
3. grip bar, lateral leg lifts
4. grip balls, sit up 3 left, 3 right
5. grip weights, push up twists,
6. grip knees, knee to nose ab crunch with opposite reaching straight leg
7. grip hips, side leg lifts
8. grip ankles, cross cross straight legs
9. grip forehead-- back extensions

do 3 rounds with variations for a 45 min. class

HIIT 1000 rep challenge

10 movement patterns... average 100 reps in 6 minutes (per pattern) =  1000 reps

3 conditions: upper body exercises- include weight, modify as needed... take pose into deeper or lighter variations, go at your own pace, but able to follow me if wanted...

1. abs

2. lateral legs

3. squat/bridge alternate

4. swings

5. presses

6. lunges

7. rows (upright rows, lunge rows)

8. planks

9. calves (box jumps, skier, etc.)

10. jumping jacks

HIIT dualities of life

Intense and therapeutic... athough which one is intense and which one is therapeutic? ha

                    Intense (one min)           Therapeutic (one min)
SQUAT:     squat jumps                  ball between legs in squat and squeezes
                  squat thruster or goblet    squat walks with band around ankles/knees

ABS:          russian twist                   criss cross
               sit up with bell                   reg. plank (pull in the kittens)

LUNGE:    lunge jumps                  cresent
                  kbell cut limber in lunge     extended side angle

PRESS/
PUSH:       push-ups                    side plank
               double or single press   reaching plank

DEADLIFT:    kbell swing             warrior 3
                repeat swing or toe touch     airplane

PULL:      upright rows (2 rounds)            cobra, plank, and/or rows

Direct Labs-- supplement ratings

From Ben Greenfield Fitness podcast:

BEst protein powders:

Met Rx protein plus A-
Nature's best zero carb isopure A-
Shakeology  A-
Now foods Whey Pro Isol B+

Best Fish Oil:

Nutrigold triple strength
MRM smart blend
Nordic Naturals ultimate Omega D3
GNC Triple Strength
Dr.Tobias Optimum

Bulletproof diet-- Dave Asprey

Bulletproof eating: (less allergic, easiest foods to tolerate/digest)

best:                                                    worst:
Bev: water w/ lime/lemon         pas. milk, soymilk, diet drinks
Veg: cilantro, bok choy celery          soy, canned veg, corn                Maybes: onion, pepper, tomato, peas,
asp, broc, avoc, cucumber                                                                          raw spinach, beets, pumpkin
                                                Oils: vege and  nut oils, also non-soaked/sprouted legumes
Nuts: almonds, macs, cashews, hazelnuts, pecans                  
Dairy: grass fed full fat yogurt/butter                                                   Maybe: grass fed fat milk
Starch: rice, root veg,                     Oats, wheat, quinoa                        Maybe: organic corn
Fruit: lemon/lime, avocado, berries
coconut                                                 melons, raisins,dried fruit
Spices: apple cider, ginger, cilantro
parsley, stevia

Kettlebell single to double

1. two handed swing           H 2 H
2 upright row                     1 H snatch
3. triceps/biceps                1 H press
4. gob squat or thruster      lunge row

1 min            30/30    30 sec break

2 min          60/60     60 sec break

1 min         30/30         30 sec break                 (3 rounds or 4/4)

Grief book (forgot to write name/author)

Finding a new identity pg. 174:
Categories: Memoralists, Normalizers, Activists, Seekers... all carry a positive message that helped the person make sense of a tragic experience. Transformative.
Nomads-- not as transformational... haven't faced pain and are 'running'.

pg. 179 HOPE can only arrive when you recognize that there are real options and that you have genuine choices.  Am I living the life I want?  Have the deaths I"ve experienced colored by view of world in pos or neg ways? Can I have a richer, satisified life? What do I need to change in my life? *I encourage you to embrace hope and your future and take control of your grieving process.

www.griefsong.com/meditationhealing.html
"who am I now?"

Every aspect of your life may require revision.

HIIT Lunge-a-thon

10 reps a side, followed by cardio sets til failure or w/ challenging time frame:
1. lunge rows w/ kettlebell     -                  2 handed heavy swings 'til failure' or 3 minutes
2. warriors 1 and 2               -                   squat jumps
3. cresents/twist prayer         -                   kbell upright rows
4. lunge to airplane/warrior 3 -                  skier
5. extended side angles to reverse warrior  presses/snatches
6. ninja squatas               -                          mt. climber or jjs
7.  kbell lunge                 -                         figure 8's or 1 handed swings
8. double lunge or pulses  -                       burpees

HIIT Twist and Shout

*Twist and Shout station on pandora

After warm-up:
Alternate same 5 Cardio exercises, with new 5 Drill exercises (3 rounds)

5 Cardio  (no timer)
5 lengths (there and back) of the room of tornado jump squats, side crab cross-overs, skier, karaoke, mt. climbers

5 Drill  (each exercise one minute, beep after 30)
round one                round two                round three
1. cobra twists     eagle arm/leg squat       lunge twist
2. kbell russian twists         cleans           snatches
3. airplane w/// twist      airplane other leg          fierce post twisting
4. plank dips              side plank reaches        front plank lift arm twists optional push-up
5. cross cross        windshield wiper abs        cherry pickers (switch top foot after 30 seconds)

end with Breanne's band exercises, followed by pigeon or dragon stretching. :)

HIIT Breanne's cross training

Planks, Bands, Cardio arms and/or Kettlebells

one variation was to split the group in two, half the group did cardio arms/kettlebells (about 30-50 reps), the other did bands (two lengths 'there and back' across the room), then we met together for two minutes of plank.

the variation was less people (and so I can demonstrate/workout) is to do all together.  In this variation I shorten the time to one minute for each drill, and increase the drills to 10 each.

Planks:  regular front, dip front, side dips, alt arms extend, alt legs extend, alt arms/legs extend, walking elbow to wrist, side reach to push up

Kbell:  swing, 1 h swing, h 2 h swing, upright rows, high pulls, rows, figure 8s

Bands:  straight leg walk front and back, bend leg f and b, side walk straight leg, side walk squat walk, making a c as you walk forward, fire hydrant, laying down and lifting at ankle

Chi Walking

pg 42-43.  Heading: practicing mindfulness

"Learning to focus your mind during ChiWalking will  sharpen your mind's eye.  It takes practice, but eventually you'll become adept at watching your actions, not only while walking, but all through your day.  Being observant of your actions is called mindfulness, and it is one of the oldest practices on earth.  When we're not consumed with thoughts of the past and worries of the future, we can be present in the moment with whatever is in front of us.  Everyone always says how envious they are of children, because they can be so "in the present". Younger children are indeed very much in the present, but they're not mindful and they're not supposed to be.  As conscious adults, it is our "work" to regain the presence of a child while also being mindful in the moment.  The interesting thing about the mind is that focusing it actually allows it to rest because it is not thinking of a hundred things at once.  That's why meditation quiets and rests the mind.  When you can narrow your thoughts down to just a few, it really gives your brain a break from the chaos.  Then, when you come back into your everyday life, you can function more clearly.  Focusing the mind has the incredible dual role of both strengthening and resting the mind at the same time.  How's that for multitasking?"

pg. 50 Flexibility in life

In order to be effective in T'ai Chi, or in life, one needs to have a core that is strong as steel, while at the same time maintaining an exterior that is as soft as cotton.  In other words, strive to be guided by your core beliefs, yet be flexible in how you meet the outside world.  For instance, when you're out and about, focusing on a specific part of your walking technique, you'll learn to keep centered no matter what kind of terrain you're walking through.  That's the steel.  The cotton aspect of this is to respond to the terrain with flexible joints and muscles that can handle any conditions, like walking up and down hills or along winding trails.  A great image to think of is a stalk of bamboo, which is incredibly strong yet flexible and resilient.

Many different types of walking!  Stride should stay same length, but increase aerobic output by increasing speed of stride.  Racewalking is 70-80 spm.  12-13 strides every 10 seconds.

ab muscle to strengthen when "leveling the pelvis"  pyramidallis:  triangular muscle above public bone.  Don't want to level the pelvis with glutes (abs need the work to strengthen) or upper abs.

Breanne's "correct your runner's knee" hip strengthening drills with band

2 x 30 steps
1. band around ankles, hold tension, walk forward with straight knees
2. '' '' walk backward with straight knees
3. '' '' with bend knees (squat), walk forward
4. '' '' squat walk backward
5. '' '' walk to side with straight knee
6. '' ' walk to side with bent knee
7. ' '' walk forward and make a "C" stepping leg comes in that reaches out... standing leg balances.

3 x 15
8.  hands and knees in tabletop position, band around thighs, open knee out to side for 'firehydrant'

HIIT Cherry Festival Style

"Cherry stomp... mashing cherries"   lasting 1 minute a side... all people either earn point or not. 30 sec rest in between sets
1. lunge pulses L side    2. lunge pulses R side  *must have proper form
2. lunge row... holding bell progressive raise and lower L side      3. '' '' R side
4. 2 minute jump squat, winner with most jumps. Must touch floor and explode with upright hips, hands over head

"The Boardwalk...becoming Boardmen" Plank exercises (make body like a board, tourists rubbing shoulders) 1 minute per exercise, 30 seconds per break. Participants lined up on mats, two rows.   Winners can only receive points twice, then second place finishers receives the points.  Group work 1-4 for points. Solo 5-6 for points. Have fun!

1. Pair-up to the front and back: counting hand touches (alt. L and R)   

2. Pair facing opposing front and back:  touching feet (alt. L and R)

3. Pair to the side:  counting hand touches only on one side that touches, 30 seconds flip sides

4. Pair to the side: counting foot touches, 30 seconds flip sides

5. Front plank dips

6. Side plank dips

"Kettlecornballs, kettlechips, Kettle what? eating contest".  One minute in between sets.  Solo points. 

1. 4 min. Swing challenge.  Count the most swings in 4 minutes. *add 10 if over 50. 

2. 2 min. Upright row challenge.  Count '' '' *add 5 if over 50

3. 1 min. per arm Military Press (no knee bend) Count... add 5 per side if over 50. 

"Gravitron"  10 min
squat... first 5 minutes wall sit.  Longest lasting is winner.  Must be at 90 degree. 

Then alternate squats... yoga squats, plea squats, lateral walks, bridges between "fireworks" starjumps

"Airshow"
1-2. Airplane, one minute on a side
3-4. Airplane to standing knee lift

Music performers "collective soul"
1. collecting ourselves.... dragon, pigeon, shoulder strength for upper back...

My first

Blog entry.  Hoping to put all things together-- and enjoy the "seeking".

It's summertime in northern Michigan.  It doesn't get much better than this.