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Using a deck of cards (be sure you have 54 including the 2 jokers and they are shuffled), complete the entire deck as fast as possible using the following setup:
Jokers = 5 stairs
Face Cards = 10
Aces = 11
Low cards = number on card
Hearts = Box Jumps
Diamonds = Pushups on a big medicine ball
Clubs = Kettlebell Swings 45# for men, 35# for women
Spades = Squat-UpDown Combo move
Post time to completion to comments and HAVE FUN!
On the treadmill or elliptical complete one mile as fast as you can. Post times to comments. Be sure to stretch well before and after the run.
Once you have calmed down but before you cool down, go down to the Pit, dig out the rowers and complete one 500m row as fast as you can. Post times to comments.
Fort Jefferson - the main island of the Dry Tortugas Nat'l Park. Camping area is on the far left.
On the treadmill run 3.10 miles as fast as you can. Post times to comments. Sarah and I will try to do this on land if we can.
John L finishing the Sumo Deadlift High Pull portion of "Dead on the stairs" at the end of his 3rd Foundations Fitness Class. Great technique John and a pleasure to have you in classes with us now!
After a solid warm-up, complete 5 sets of 3 on barbell deadlifts with the goal of having everyone finish at their 3 rep max. There will be some failures; it's the nature of this kind of workout. If you don't fail, you don't know you've reached your limit. Reaching the limit is not everyone's goal, I realize.
There was some great technique floating around the classes today. Nice set-ups, tight cores, good back angles, good strong finishes. The group has really improved it's skills as lifters and the results show that.
Congrats to all for some impressive sets today!
Ten 3 minute rounds with one minute rest between rounds. Max reps on the movement in three minutes:
1 - Stair Climb with Bulgarian bag on shoulders
2 - 40' Farmers Carry 75#/50# in each hand
3 - Bench Press 95#/65#
4 - Kettlebell Swing 35#/25#
5 - Tire Guillitoine (both arms = 1)
6 - Row for meters
7 - Bungie Bear Crawl post to wall (2 bands)
8 - 22" Box Jump
9 - Super Crunch
10 - SSP (Situp-Spider-Pushup)
Click on the image for the last couple of columns of scores.
This is a hard workout that requires some forethought on how you want to split the work. The possibility exists to keep moving by rotating from arms to legs to arms to legs as one gets tired. In the end, you have to get it all done, but if you've ever had the pleasure of 50 stair climbs in a row, you'll know you want to split them up.
