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Mar 10, 2014

Ok folks, We're now at our first HW of the season.  Most of you, if not all, are already having a regular fitness regimen for both on and off the water.  Coaches couldn't be any more proud of all your hard work.  As they say, keeping the basics for everyone is good medicine.  It's a good foundation in strength.  Below are the requirements for this whole week's assignment.  Let's get full team participation and keep that great momentum.  Don't let your hard work go to waste.  Now get to work!!

* Warm up before you begin. NO INJURIES!

Mon = Ab circuit, 10meter forward lunges, 30 sec jumping jacks (max)

Tue = Ab circuit, 30 sec squat jumps, 1min. planks. (Great opportunity to join your teammates @ either So.Pas or So.Bay for SDWW!)

Wed = Ab circuit, 20 supermans, 20 Alligator push ups (,

Thur = Ab circuits, wall sits (max time), 30 sec burpies (max out)

Fri = Ab circuits, 50 squats, push ups (10 diamonds, 10 regular, 10 wide)

Sat = Race sets!

Sun = Race sets!

* Ab Circuits: 25x crunches + 25x bicycle crunches + 25x flutter kicks + 25x leg lifts + 25x mason twists = 1 set! Do these as fast as you can. 3 - 5 sets!!

* There are three tiers: Bronze, Silver, & Gold.  Example: doing three sets of the day's requirement completes bronze, adding a 4th set of the day's circuit completes silver, and adding a 5th sets completes gold.  You get the idea.

* Rules: Do this on top of your regular workout, not as a replacement for it.  At least 30 minutes of cardio (running, treadmill, elliptical, etc.) each day, maxing out the number of reps you do in each set above.  If you do not know what a specific exercise is or not sue, ask your teammates or look it up on 'youtube.'  Post on Spacebook wall when you've finish each day's challenge from Hell Week! 

Let's show the competition we're still on top of our game!

Paddlers are you ready?!?!