Kyle Wood Fitness . com http://kylewoodfitness.com Personal fitness blog of Kyle Wood Thu, 24 May 2012 06:49:25 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 kylewoodfitnesshttp://feedburner.google.com 30 Days of ZombieFit – Day 25 http://feedproxy.google.com/~r/kylewoodfitness/~3/bp3m0buTCk8/ http://kylewoodfitness.com/30-days-of-zombiefit-day-25/#comments Thu, 24 May 2012 06:48:58 +0000 Kyle http://kylewoodfitness.com/?p=1518 I swear these workouts are getting harder. For example on Day 8 I did 100 burpees, however todays workout called for 125 burpees plus extra bonus exercises.

I didn’t have enough time to do 125 burpees so I reduced the number of reps.

Today’s workout: WOD 660

Warm Up

Bike (a real one) 4km

Foam roll hip flexors, ITB, quads

3 rounds of:

  • 50m quadrupedal movement
  • 10 dips
  • 10 five-foot precisions
  • 10 push ups.

Conditioning:

avancee:

10 burpees
25 pull ups
10 burpees
25 air squats
10 burpees
25 push ups
10 burpees
25 stability ball plank rocks
10 burpees
25 five foot precisions

Cooldown

5 minute stretch

Image: freeflyer09

]]> http://kylewoodfitness.com/30-days-of-zombiefit-day-25/feed/ 0 http://kylewoodfitness.com/30-days-of-zombiefit-day-25/ 30 Days of ZombieFit – Day 24 http://feedproxy.google.com/~r/kylewoodfitness/~3/fqb-hod7BvQ/ http://kylewoodfitness.com/30-days-of-zombiefit-day-24/#comments Wed, 23 May 2012 10:46:08 +0000 Kyle http://kylewoodfitness.com/?p=1512 Day 23 was a rest day. I went for a walk through the lovely Darebin Parklands with Zoe.

I totally forgot today that I had to do the lunges backwards until after I had finished the forwards lunges. Needless to say, my legs tried to run away from my body.

This was one of the longest ZombieFit workouts I’ve done, most take around 25-30 minutes, this one took 45 minutes.

Today’s workout: WOD 659

Warm Up

Foam roll hip flexors, medicine ball on glutes

Row 250m

3 rounds of:

  • 10 air squats
  • 10 nose to knees
  • 10 push ups
  • 10 jumping pull ups

Conditioning:

avancee:

Lunge walk 200m, then lunge walk backwards 200m.

Cooldown

3 x 50m forward quadrupedal movement. You may rest in between sets.

5 minute stretch

Image: crossfitsg

]]> http://kylewoodfitness.com/30-days-of-zombiefit-day-24/feed/ 0 http://kylewoodfitness.com/30-days-of-zombiefit-day-24/ 30 Days of ZombieFit – Days 19 to 22 http://feedproxy.google.com/~r/kylewoodfitness/~3/wzdIoY3HwYs/ http://kylewoodfitness.com/30-days-of-zombiefit-days-19-to-22/#comments Mon, 21 May 2012 06:15:46 +0000 Kyle http://kylewoodfitness.com/?p=1508 Days 19 and 20

Friday and Saturday were rest days. I kind of wanted to train Saturday but things came up so I let it go and did not stress about it.

Day 21

I felt a little under the weather over the weekend so I did a mix of the etudiant and avancee workouts.

Today’s workout: WOD 656

Warm Up

3 rounds of:

Conditioning:

étudiant:

For time: 10 burpees, 2 five foot precisions, 8 burpees, 4 five foot precisions, 6 burpees, 6 five foot precisions, 4 burpees, 8 five foot precisions, 2 burpees, 10 five foot precisions.

I upped the ante a little by doing six foot precisions instead of five foot.

My time: 5:28

Cooldown

Perform 50 push ups as quickly as possible.

Day 22

Today’s workout was short and sweet.

Today’s workout: WOD 658

Warm Up

Foam roll

Row 250m

3 rounds of:

  • 10 squats
  • 10 push ups
  • 20 second plank
  • 10 jumping pull ups

Conditioning:

avancée:

21-15-9 repetitions for time of: 24 inch box jumps, push ups, sit ups.

The highest stable box I had access to was a 17 inch box so I did that instead of 24 inch jumps. I also subbed out sit ups for SB atomics.

My time: 5:46

Cooldown

100m quadrupedal movement

5 minutes of Stretch

]]> http://kylewoodfitness.com/30-days-of-zombiefit-days-19-to-22/feed/ 0 http://kylewoodfitness.com/30-days-of-zombiefit-days-19-to-22/ 30 Days of ZombieFit – Day 18 http://feedproxy.google.com/~r/kylewoodfitness/~3/zZMDpQs3btQ/ http://kylewoodfitness.com/30-days-of-zombiefit-day-18/#comments Thu, 17 May 2012 06:49:19 +0000 Kyle http://kylewoodfitness.com/?p=1502 Day four in a row of Zombie Fit has proven quite difficult. I think that I will allow myself a day of rest tomorrow. Maybe a long stroll and some foam rolling tomorrow wouldn’t go astray.

Today’s workout: WOD 655

Warm Up

250m row

3 rounds of:

  • 30 skips (I cannot do double unders to save my life)
  • 50m quadrupedal movement

Conditioning:

avancée:

Perform 60 repetitions of: dips, jumping jacks, air squats, sit ups and pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

Post number of sets it took to complete the workout to the comments.

  • Dips – 7 sets
  • Jumping Jacks – 1 set
  • Air Squats – 3 sets
  • Reverse Crunch – 5 sets
  • Pull Ups (assisted with orange band) – 7 sets

Cooldown

5 minute stretch

30 Days of ZombieFit
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18

]]> http://kylewoodfitness.com/30-days-of-zombiefit-day-18/feed/ 0 http://kylewoodfitness.com/30-days-of-zombiefit-day-18/ 30 Days of ZombieFit – Day 17 http://feedproxy.google.com/~r/kylewoodfitness/~3/J7A9VE3sJYU/ http://kylewoodfitness.com/30-days-of-zombiefit-day-17/#comments Wed, 16 May 2012 01:19:17 +0000 Kyle http://kylewoodfitness.com/?p=1498 Today was a nice change up after yesterdays sprints. I chose stability ball plank rocks as my sit up alternative for this workout. As usual the pull ups killed me.

Today’s workout: WOD 654

Warm Up

250m row

3 rounds of:

  • 10 air squats
  • 10 push ups
  • 10 SB plank rocks
  • 10 jumping pull ups
  • 10 scapula wall slides

Conditioning:

avancée:

Perform, for time, the following movements:

25m quadrupedal movement
20 push ups (5, 5, 5, 5)
25m quadrupedal movement
20 SB plank rocks (10, 10)
25m quadrupedal movement
20 air squats (10, 5, 5)
25m quadrupedal movement
20 pull ups (5, 3, 3, 3, 2, 2, 2)
25m quadrupedal movement

My time: 12:02

Cooldown

5 minute stretch

Image: JD Hancock

30 Days of ZombieFit
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18

]]> http://kylewoodfitness.com/30-days-of-zombiefit-day-17/feed/ 0 http://kylewoodfitness.com/30-days-of-zombiefit-day-17/ 30 Days of ZombieFit – Day 16 http://feedproxy.google.com/~r/kylewoodfitness/~3/ifdtGRzzIfQ/ http://kylewoodfitness.com/30-days-of-zombiefit-day-16/#comments Tue, 15 May 2012 06:22:19 +0000 Kyle http://kylewoodfitness.com/?p=1489 Have you ever wanted to experience the feeling of your legs going to jelly, the taste of blood in your mouth and your chest caving in all at the same time then I recommend doing some 100m sprints.

Now why on earth would you want to do something like that?

  1. It’s extremely effective for training both your lung capacity and recovery.
  2. The short bursts of high intensity exertion help release more fat burning, muscle building hormones.
  3. You feel fantastic afterwards.

For me, my posture always feels awesome after doing sprints. My back feels straight, my abs are switched on and my hip flexors are nice and limber. They truly are the answer to our life of sitting all of the time.

Today’s workout: WOD 653

Warm Up

I was at the athletic track for today’s workout so I did some mobility work during my workout instead of the strength rounds.

400m run

Mobility: spiderman lunges, spiderman lunge with reach, yoga push ups, walking quad stretch, walking knee grabs

Conditioning:

avancée:

On the minute, for 7 minutes, sprint 100m.

Time (roughly measured myself using a wristwatch):

  • sprint 1 – 0:15
  • sprint 2 – 0:18
  • sprint 3 – 0:30
  • sprint 4 – 0:20
  • sprint 5 – 0:28
  • sprint 6 – 0:17
  • sprint 7 – 0:16

Cooldown

100 squats – I did these while walking up and down the athletic track.

5 minute stretch

Image: GrooverFW

30 Days of ZombieFit
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18

]]> http://kylewoodfitness.com/30-days-of-zombiefit-day-16/feed/ 0 http://kylewoodfitness.com/30-days-of-zombiefit-day-16/ 30 Days of ZombieFit – Days 13, 14 and 15 http://feedproxy.google.com/~r/kylewoodfitness/~3/zwm_y_Fpeqk/ http://kylewoodfitness.com/30-days-of-zombiefit-days-13-14-and-15/#comments Mon, 14 May 2012 03:58:21 +0000 Kyle http://kylewoodfitness.com/?p=1466 I ended up taking two days rest this weekend. Part of me felt bad about it, the rest blames it on Mother’s Day and bad weather.

In the end it was probably for the best. Today’s workout was the first time in two weeks that doing push ups didn’t hurt :)

Check out these awesome air squats. Super neutral lumbar spine:

Today’s workout: WOD 652

Warm Up

250m row

3 rounds of:

  • 10 air squats
  • 10 planks with lateral reach
  • 10 push ups
  • 10 strict pull ups

Conditioning:

avancée:

Squats, sit ups, push ups and pull ups. On minute one, complete 1 air squat, 1 sit up, 1 push up and 1 pull up. On minute two, complete 2 air squats, 2 sit ups, 2 push ups and 2 pull ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

I replaced sit ups with V-Sits.

My score: 6 rounds

Cooldown

25 pull ups, 25 squats and 25 push ups

5 minute stretch

30 Days of ZombieFit
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18

]]> http://kylewoodfitness.com/30-days-of-zombiefit-days-13-14-and-15/feed/ 0 http://kylewoodfitness.com/30-days-of-zombiefit-days-13-14-and-15/ 30 Days of ZombieFit – Day 12 http://feedproxy.google.com/~r/kylewoodfitness/~3/C3P3N0vetcw/ http://kylewoodfitness.com/30-days-of-zombiefit-day-12/#comments Fri, 11 May 2012 07:05:23 +0000 Kyle http://kylewoodfitness.com/?p=1460 Today was my third workout in a row. I was going to do the avancee workout however after starting I realised that I was insane for thinking that so I did the etudiant workout instead. Still hurt.

Some inspiration for you:

Today’s workout: WOD 651

Warm Up

Foam rolling

500m row

3 rounds of:

  • 10 planks with reach
  • 10 air squats
  • 10 jumping jacks

Conditioning

étudiant:

5 rounds for time of:

  • 10 burpees
  • 10 push ups

My time: 10:56

Cooldown

10 minute stretch

30 Days of ZombieFit
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18
]]> http://kylewoodfitness.com/30-days-of-zombiefit-day-12/feed/ 3 http://kylewoodfitness.com/30-days-of-zombiefit-day-12/ 30 Days of ZombieFit – Day 11 http://feedproxy.google.com/~r/kylewoodfitness/~3/aBdzANtYar0/ http://kylewoodfitness.com/30-days-of-zombiefit-day-11/#comments Thu, 10 May 2012 10:20:28 +0000 Kyle http://kylewoodfitness.com/?p=1455 Zoe trained with me today. She found it… fun? My time was a little slower than normal as I was instructing her as we went through the workout. It was still a tough one.

Today’s workout: WOD 650

Warm Up

Mobility work

3 rounds of:

  • 10 frog squats
  • 10 McGill curlups
  • 10 jumping pull ups

Conditioning

étudiant:

3 rounds for time of:

  • 50m quadrupedal movement
  • five 5-foot precision jumps
  • 10 body weight dips

My time: ~13 minutes

Cooldown

25 pullups: 6 pull ups, 3 pull ups, 6 chin ups, 4 chin ups, 6 band assisted pull ups

Image: jonnyfromtheblock

30 Days of ZombieFit
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18
]]> http://kylewoodfitness.com/30-days-of-zombiefit-day-11/feed/ 0 http://kylewoodfitness.com/30-days-of-zombiefit-day-11/ 30 Days of ZombieFit – Day 10 http://feedproxy.google.com/~r/kylewoodfitness/~3/qkJAIVwjxN0/ http://kylewoodfitness.com/30-days-of-zombiefit-day-10/#comments Wed, 09 May 2012 11:05:52 +0000 Kyle http://kylewoodfitness.com/?p=1449 Workouts on days 7 and 8 left me feeling rather exhausted so I decided to take day 9 as a rest day. Instead of doing a ZF workout I just went to my Pilates session.

Today’s workout: WOD 649

Warm Up

Foam roll

250m row

3 rounds of:

  • 25m quadrupedal movement
  • 10 five-foot precisions
  • 10 jumping pull ups

Conditioning

avancee:

I was meant to do:

21-15-9 of: push ups, sit ups, pull ups, air squats.

To remove the sit ups I changes it a little to:

21-15-9 of:

  • push ups w/ renegade row
  • band assisted pull ups
  • air squats

Note: 21-15-9 means to do three rounds. 21 reps of each exercise on the first round, 15 reps on the second round and 9 reps on the third.

Cooldown

8 minute stretch

Image: pasukaru76

30 Days of ZombieFit
  1. 30 Days of ZombieFit - Day 1
  2. 30 Days of ZombieFit - Day 3
  3. 30 Days of ZombieFit - Day 4
  4. 30 Days of ZombieFit - Day 5
  5. 30 Days of ZombieFit – Day 7
  6. 30 Days of ZombieFit – Day 8
  7. 30 Days of ZombieFit – Day 10
  8. 30 Days of ZombieFit - Day 11
  9. 30 Days of ZombieFit - Day 12
  10. 30 Days of ZombieFit - Days 13, 14 and 15
  11. 30 Days of ZombieFit - Day 16
  12. 30 Days of ZombieFit – Day 17
  13. 30 Days of ZombieFit – Day 18
]]> http://kylewoodfitness.com/30-days-of-zombiefit-day-10/feed/ 0 http://kylewoodfitness.com/30-days-of-zombiefit-day-10/