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)