Archive for March, 2010

3.27.10 Class

Saturday, March 27th, 2010

Not a cloud in the sky – upper 30’s – perfect morning.  Strength focus today (some decline push-ups thrown into the mix), with some challenging cardio – med ball passes the width of the court + cardio loops + jump rope + agility drills.  Added some side squat walks with tubes – great for the glute medius…

3.24.10 Class

Wednesday, March 24th, 2010

Beautiful morning – a bit cool, and then perfect conditions as it warmed up a bit and we finished a solid dynamic warm-up.  Push-ups, leg work, core, and cardio – all in succession – 6 times…  The final cardio portion was 3-person uphill / downhill relays.  We finished with the entire group knocking out donkey kicks, abductor leg raises, “fast-hands” from a push-up position, and some prone wave-offs…

3.20.10 Class

Monday, March 22nd, 2010

Awesome weather.  Something new – most exercises in the first three cycles were for 1:00 each.  Challenging for sure.  We interspersed some short runs to keep up the heart rate, finished off with some hurdles / speed ladder, and a final pyramid to 7 and back down – of pushups…

3.17.10 Class

Wednesday, March 17th, 2010

Another beautiful and crisp morning.  Good dynamic warm-up and then we started with some legwork and then alternated with cycles of strength + core.  More push-ups than usual today.  Added some burpees, which are always (un)popular. Excellent circuit drill to close things out, and then good stretching.  One of our participants came correct with his green UNC baseball cap for St. Patty’s Day…

3.13.10 Class

Saturday, March 13th, 2010

Clouds rolled in and out, courts were mostly dry.  Tough strength cycles followed by an intents rotation of jump rope, med ball taps and burpees.  A few stations and then a cardio circuit to finish things off.  Challenging workout.  (Rumor has it the Poseidon Fitness t-shirt made its long-awaited debut…)

3.10.10 Class

Wednesday, March 10th, 2010

Temps were great, very slight drizzle halfway in…  Circuit for the first 2/3 of class, and then some good floor work to close things out – side planks, front planks, abductor / adductor work, and some targeted shoulder exercises.

3.6.10 Class

Sunday, March 7th, 2010

Phenomenal weather – no wind, clear blue skies, a bit chilly at first.  Continued the circuit theme today, but upped the intensity a bit.  Added some hill repeats into the cardio portion.  Sets of 15 on the push-ups, which this group handled no problem…

3.4.10 Class

Thursday, March 4th, 2010

A bit cool, but overall nice weather.  More of a ‘circuit’ feel this morning where each cycle was strength / core / legs / cardio.  Multiple repeats.  We hit shoulders, glutes and hip flexors a little bit more than usual.