Workout: Tabata Tuesday VI

Warmup:

• 5 min moderate Row (cover around 1km)
• Fitness Explorer - Warmup
• Precision Jumps

Workout: Tabata Protocol

Perform 20 seconds work at maximum (100%) effort, followed by 10 seconds rest. 

• Sprint (or Treadmill Drivers) 20 seconds, rest 10 seconds;
• Deadlifts (bar only) 20 seconds, rest 10 seconds;
• Bear Crawl 20 seconds, rest 10 seconds;
• Air Squat 20 seconds, rest 10 seconds.

Repeat above cycle eight times,1 minute rest per cycle.

Finisher:

100 Burpees

Workout: Movement Monday III

I love my local park, recently found a small section with logs.  I now use for balance work and lifting.  It took quite a few attempts to lift this above head -  it's heavy that's all I can say.

Log - deadlift, clean & press

Warmup: 

• Squat Technique
• 25m Sprints

Playout: (combinations of) --> 

• POSE running technique
• Step Vault, Speed Vault & Speed Vault Progressions
• Dead-Hang Tree Pull-Ups & Assisted Pull-Ups
• Park Bench balance drills
• Walking on very low rails
• Lots of Bear Crawls, Crab Walks
• Various mini assault courses
• 9ft Wall Climbs
• Log Deadlifts, Clean & Press
• and lots of other goodies :-)

Health: Eight-to-Nine-Year-Olds With High Blood Pressure

In the London Evening Standard yesterday (22 March 2011) there was an article about children being referred to Great Ormond Street as young as eight with signs of metabolic syndrome. 

Metabolic syndrome?  These children suffer from obesity, have dangerously high blood pressure and exhibit early signs of Type II diabetes (formerly known as adult-onset diabetes). 

People often dismiss the above stories as scaremongering - however this is reality.  Great Ormond Street is one of the world's leading children's hospitals (based in London, UK) and as such is likely to be an authority based on the numbers of children likely to be seen in the capital. 

It's unfortunate that the options looked at by the researchers are anti-obesity drugs, surgery, and improving self-esteem.  Curative or stalling measures rather than prevention.

Apparently one in nine children starting school (four-to-five years old) in London are obese.  The results of the largest research project on childhood obesity will be interesting reading.

Read the original article here:  --> http://www.thisislondon.co.uk/standard/article-23934305-obese-eight-year-olds-at-risk-of-strokes.do

Workout: Tabata Tuesday II

Warmup:

• Fitness Explorer Warmup

Workout: 

Tabata Intervals (A 20 minute workout - including rest periods)

• 20 sec Indoor Rowing, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20 sec Double Unders*, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Bar Muscle Ups**, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Burpee Push-Up (w/ 2 push-ups), 10 sec rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * - if you don't have access to a skipping rope, perform high knee jumps
• ** - muscle ups not possible, do Jump Pull-Ups or Jump Squats