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September 27, 2018

26
Sep

September 27, 2018

GROUP WARM-UP
AMRAP in 5 minutes of:
:30 Row
:30 Bike erg
:30 Ski
100 meter run

AEROBIC CONDITIONING
5 rounds of
250 meter row
500 meter bike erg
directly into or at 11:00 mark,
3 rounds
400 meter run
300 meter ski
*22 minute time cap*
*heats of 7 every 12 minutes*

ALTERNATE AEROBIC CONDITIONING
3 rounds of
250 meter row
500 meter bike erg
directly into or at 11:00 mark,
2 rounds
200 meter run
200 meter ski

MIDLINE
3 sets of:
:20 Hollow hold
15 Abmat sit-ups
:30 Sandbag hold (heavy as possible )

MOBILITY:
:30 each leg/way 3-way hamstring stretch
1:00 Seated forward fold
:30 each side twisted cross

HAPPY BIRTHDAY TO BONNIE BAILEY & JONNA TERRY!

14 Exercises You Shouldn’t Do After Age 50 – SAY WHAT?! 

Reader’s Digest posted THIS ARTICLE that gives 14 exercises they deem unsafe for anyone over 50. I’ve also listed them below. I do like some of the modifications the article gives for these exercises in the case of anyone who has movement issues, injury, doesn’t use a coach, doesn’t have a training history, etc., However, I don’t agree that this list applies to all 50-year-olds.

Don’t laugh…

  1. Running stairs
  2. Bikram or hot yoga
  3. High-intensity interval training
  4. Spin class
  5. Push-ups
  6. Squats with weights
  7. Bench press
  8. Burpees
  9. Pull-ups
  10. Crunches
  11. Deadlift
  12. Jumping lunges
  13. Sprints
  14. Leg presses

What are your thoughts?

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