30 Oct
The first of 40 mini sandbags is done. I spent a few hours in the sun on Friday, constructing mini sandbags that we will place into larger bags for various exercises. The 2 1/2 lb mini-bags will make the sandbag micro-adjustable to the exercise and person. A big job, but worth it! A great sandbag construction guide can be found here.
Monday night, the Level 1 class took the bag for a test drive around the block @ 33% of bodyweight.
23 Oct
Congratulations to Aaron Schmidt, who passed the final Level 2 challenge Tuesday morning. He did “Helen” in 9:14′. Strong work, and good luck on the next level!
20 Oct
The next progression from a “L” sit is the “V” sit. Jason does rounds of “V” sits for time instead of “L”s.
Compress your knees to your chest as much as possible, then straighten them out into the V. Excellent flexibility will be crucial.
18 Oct
Wednesday night, we wrapped up with a trial run at the slosh pipes. Unstable PVC pipes filled 2/3rds with water. Brutal. Team Zercher carries were on the menu tonight, following some Turkish half ups and planks.
Afterward, we played around with them some – here Aaron gets an overhead squat with the beast.
14 Oct
Here is a quick video of some Parkour fun from the Wallace Park area in NW Portland. Great fun, and a very functional application of fitness. Nothing too fancy, but keep in mind that this was only the first or second time trying this stuff for any of us. We will be doing more of these in the future!
13 Oct
Team 6pm Friday night. Friday 7 am and 6 pm did the following team interval workout:
8 round races of
Sprint 20m
3 pullups (clap if possible)
3 burpees
3 pushups
3 V ups
rest as your partners run take a turn.
Going very quickly between the exercises was the key to a good time. Here, Bill spins quickly between pushups and V ups.
Team 7 pm.
Team 7 did overhead squats heavy for doubles. We had 5 athletes get doubles with just under bodyweight.
We wrapped up with precision jumps and L sit holds.
630
