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ActiveX Training

180 Posts

ActiveX - 02.18.09: Effective

Posted by ActiveArch Feb 18, 2009


25, 20, 15, 10, 5 reps of:



push up

pull up

ab twists with medicine ball

crunch with medicine ball

hindu squat

tuck jump






Gonna feel that one...



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ActiveX - 02.16.09: Mush!

Posted by ActiveArch Feb 16, 2009


Strenght band complex:

- curls: 3 x 1 minute on, 20 seconds off

- rows: 3 x 1 minute on, 20 seconds off

- tricep extensions: 3 x 1 minute on, 20 seconds off



Dog Sleds (strength band around shoulder, partner holds other end, run 100m up incline) 3 x 100m, all out






411 Views 1 Comments Permalink

ActiveX - 02.13.09: The Laird

Posted by ActiveArch Feb 13, 2009


5 x 1 minute on, 10 seconds off - walking lunge with high knee lift

3 x 1 minute on, 10 seconds off - lateral walking lunge (speed-skaters)



3 x 40 reps - hindu squats



20 reps - scissor kick abs

20 reps - split leg abs

20 reps - "L" sit abs with alternating toe touch

20 reps - "L" sit w/hip raise

20 reps - "L" sit with lateral reach

3 x 30 sec plank hold

20 reps - basic crunch

40 reps - bicycle abs w/ elbow touch






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The only reason I post this photo is because you can't see their face...this one going to be a good one! Keep it "clean".

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So long, friend.



Teams of 6:



20 Wall balls (teams rotate upon completion)

Push up to plank

Tire hops

Thrusters (10/20lb, except for big Sean)

Plyo squats

Bar flys (hang from pull ups bar)






730 Views 9 Comments Permalink

Info to come. Comment if you are in.

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Unlike winter, it's gone until March. Thought we'd just get RR out of the way early this time. Sorry I couldn't be there to enjoy it with you. Unlike Jared.





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Girl Gone Wild

Posted by ActiveArch Jan 29, 2009


What a difference a year makes. ActiveXer Alison Inglese is now an endurace athlete, among other things. I want to share a note from Alison, for all to enjoy, and to motivate yourself or others with. Pretty cool, and exactly why we do it.



I realized the other day that I started doing ActiveX over a year ago and I realized how much it has affected me and my life. I never used to do anything and I was always that person that paid for a gym membership and never went. Over the last six months, I have completed my first 5K, 10K and Half Marathon! I’m addicted and motivated to set goals for myself and constantly push myself to go farther and do more. It’s great to have people around you that are doing the same thing and you can help feed that in each other. It’s also helped me build some great relationships with my co-workers. It’s been such a great and positive thing in my life and I just wanted to say thanks! I’m hoping to start coming back to ActiveX next week. I’ve been nursing some pretty crazy blisters this week. Time for a new pair of running shoes!






923 Views 8 Comments Permalink

ActiveX - 1.26.08: The Cankle

Posted by ActiveArch Jan 26, 2009


Thanks to everyone that made it out today!



10 pull ups

10 push ups

10 knees to elbows

10 dumbell swings

400 run



As many rounds as you can do for 30 minutes.



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Fun little group this morning! Thanks for braving the "weather".



400 m run

10 burpees

15 body rows

20 wall balls

25 push ups



As many rounds as you can do in 30 minutes!






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Teams of two, as many rounds as you can do in 30 minutes:



10/10 pullups

10/10 plyo pushups

20/20 ab throws

10/10 medicine ball throws/catches

200m run/jump rope



A couple of newbies made this their first one...don't pass judgement off of one, and don't pass up the Advil. Its get's better with time.   



577 Views 4 Comments Permalink

ActiveX - 1.19.09: Tabata

Posted by ActiveArch Jan 20, 2009


Tabata intervals: 20sec "on", 10sec "off" for 8 rounds, 1 minute rest between stations of 8:



medicine ball hops

push ups

cone to cone shuffle

scissor abs

tire jumps

happy feet

wall sits

plank holds



I love it when I see you counting the time in your head and I add 2 or 3 seconds and you get that royally ****** off look on your face!



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30 minutes of:



15 hollowrocks

15 medicine ball push ups

15 second "L" sits

15 dumbell swings







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Nice work today. My arms are 2" longer.



Teams of 5



1-legged wall sit


medicine ball crunches

double unders

farmer walk with either 2 x 45lb plates or 2 x 25lb dumbells



teams rotate on the completion of the out and back of the farmer walker



33 minutes (Tracy)



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400m warm up w/ stretch



30 minutes of:



8 dips

8 squat to press with medicine balls

plyo complex with 8" rope

400m run



800m cool down



Thanks to everyone for training this morning!



449 Views 1 Comments Permalink
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