Tuesday, May 10, 2011


Warm Up: Bicycle, Factorial Basics
9 minutes on a recumbent stationary bicycle; 6 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.


Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Resistance: Max Rounds!
See how many times you can get through this set in 15 minutes (since it’s timed, use the 3 breath rest rule… as many rests as you need, but only 3 breaths):
5 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
5 push-ups

Run 2 miles. (treadmill, elliptical, track, or hit the streets)

Cool Down:
Walk half a mile.

Stretch: Shoulders, Chest, Back

Let me know how it's going!  Tweet about it @geoffcraft #FitnessIsLove and/or #JAFFEBBEWP.  Eat well, drink lots of water, and have fun!  Love you!

Get fit.

No comments: