Workout: Fitness Explorer Down Under

Jump!

Workout: Movement Down Under!

On the sand in Bondi beach Sydney.

10 x 20m barefoot sprinting (max effort)

Lot's of animal walks including bear crawl, cat walk, crocodile walk, duck walk, rabbit walk, kangaroo hops, crab walk, monkey walk and all sorts!!!  So much more difficult in sand, but so much fun.

Then we decided to do piggy-back runs and squats, wheelbarrow walks, press-up variations and pistols finishing with chest-to-bar jump pull-ups.

All done in around 25 minutes, a few members of the group all expressed how easy everything looked but how tough it was to do.

-Darryl.

Workout: Sunday Sprints

Workout: Sunday Sprints

Warmup:

• Fitness Explorer Warmup x 2

Workout: 

• 30 sec Deadmill Drivers (or 150m sprint), 60 sec rest (repeat for 10 rounds)
• 10 Bar Muscle-Ups (2 minute rest)
• 20 sec Burpee Push-Up (w/ 2 push-ups), 10 sec rest - (repeat for 8 rounds)

Finisher:

• 100 Kettlebell Swings



Workout: Bondi Beach Circuit

Warmup:

Fitness Explorer Warmup x 2

Workout:

50m Barefoot Sprint

20m Crab Walk

20m Bear Crawl

10 Pull-Ups

20 Press-Ups

30 Squat Jumps

and repeat for 5 rounds

Finisher:

150 Jump Pull-Ups

Video: Precision Jumping I

Video: Precision Jump I

Starting to spend more time practising my precision jumps, often seen in Parkour with traceurs landing on all sorts of objects (walls, railings, etc) - where failing to nail a precise landing will lead to serious injury.  Precision jumps are also a fundamental movement in MovNat.

Jumping is a primal movement pattern, and as the distance increases it involves a significant generation of power (a combination of strength and speed to move mass over a given distance). 

Jumping in itself can be used as part of workouts, such as Box Jumps in Crossfit.  However once precision is added, far greater control and efficiency is needed.  A soft/quiet landing ensures the muscles are performing the shock absorption rather than overly stressing the joints.  It also requires a high degree of balance and agility - something often neglected in our fitness pursuit.

I will keep you posted on my progress...