Tabata Extra: Start of Week 6

The Start of week 6

The halfway point in this journey.  Its amazing how fast it goes by.  We will be measuring this week and taking halfway pictures.  I know already you will be shocked at the results thus far.

Today's workout was solid proof of how far they have come.  This is no easy workout but the MOOsers made it look very manageable and took it in stride just like every other workout.  And to add, they pushed weight and took it up a notch.

The workout was Tabata Extra:

1. Step ups
Lateral Hop Burpees

2. Pull ups/Jumping Pull ups
See Saw Press

3. Goblet Lunges
Band Squat Row

40 seconds of work 20 seconds rest.  Complete 4 rounds of each.    Here's a video of todays action:

All measurements and pictures should be completed by Friday, so stay tuned to see the MOOsers progress

Moosers Getting Stronger by the Day

Freaky Strength Friday today

Station 1
Kettlebell Deadlift
Push ups on toes

Station 2
Box Squat
Rows

Station 3
Push Press
DB Snatch

All reps are 3 sets of 4-6 reps alternating each set.  Rest for 1 minute after completing each exercise once

Here is an awesome video of Andrea and Lynn doing push ups on their toes.  Quite the dramatic increase in strength since day one

Quality Work

I am loving the intensity on Cardio Days.

The MOOsers are rising to the challenge and hitting it head on with everything they've got.  I have two videos today.  One of the middle of the workout, and one of the very last set.  Its hard to tell via video, but on the last set, everyone takes it up a notch to beat their 'numbers' (a way to maintain or up their intensity).

Here is what they did

Box Squats
Burpees
Battleropes
Sprints

30 seconds of work 30 seconds rest.  Repeat for 6 rounds or 24 minutes of work

And here are those videos:

And the finisher video:

PHA...what does it stand for?

Todays workout was so much fun to teach...well all of them are, but some are just a bit more fun than others.  Today was one of those workouts

PHA is the name and the format is 30 seconds of work 10 seconds transition.  Complete 8 rounds continuously.  Anyone know what PHA stands for?  Or maybe what it should stand for?

Dumbbell Snatch
Atomic Push ups/Push ups
Battleropes/Broad Jump Burpee
Kettlebell Box Squats

Here's the video of todays workout.  The MOOsers killed it

The MOOsers have one more week before measurements and the halfway point!  I know its going way too fast!  You can expect mid way pictures and measurement progress reports right here on this blog.  There are several workouts to be completed and several meals to be eaten before then, which means a lot of progress can be made before measurements.

But I can tell you this, I can see changes in their bodies, all of them.  They are changing their lives and getting stronger by the day.  You can't help but be inspired by their effort, consistency, and desire.

Cardio Day...as you've never seen

Moosers got a shift in their thinking about Cardio Day today.

They took it on with courage, and fought every step of the way.  There were a lot more bent over bodies during the rest and a lot more time was spent on the floor recovering from each and every work period, but they made it and pushed through.

Today's workout was 30:30.  So same work time but half the rest.  They MOOsers did 6 rounds or 24 minutes of work/rest.  And like I said, they did awesome:

Sprints
Battleropes
Burpees
Sky and Ground Squats

Here's the video footage of todays effort:

Bill's Revelation

Ha, that title just makes me laugh because today we got some good footage of Bill at his finest.

You'll have to watch the video to hear and see what I'm talking about :)

Todays workout:

From Russia with Love

Kettlebell Deadlift Burpee
Renegade Row Push ups
Goblet Squat 25  second hold 8 reps then hold
Single Leg Bent Over Rows
Pull Plank Flutter Kick

50 seconds of work 10 second transition.  Rest 1 minute after completing all exercises.  Repeat 5 times.  Here is todays video:

Tomorrow the MOOser's Cardio Day changes forever :)

Gettin Strong

Strength day today on Freaky Fat Loss Friday, here is what the MOOsers experienced:

Squat Press 4 sets of 8
Farmers Carry 4 sets of 3

Jumping Battlerope Slams 4 sets of 20
Push ups on toes 4 sets of 8


Then finished with Tire Flips.  I got video of that.  Awesome, everyone flipped the tire:

I also got video of the Battlerope Jumping Slam

The last day of Cardio

Ha, well not really.  Today was the last day of 30:60 ratio intervals.  Next week the game changes :)

I am absolutely sure the MOOsers are ready for it.  They killed yet another cardio day workout.

Here is what they did:

Sprints
Speed Rows
Broad Jump Burpees
Drop Squats

Four Rounds of frenzy.

Here's todays video footage:

Tomorrow is another strength day, I'll be sure to get video of that as I was a slacker last week :)

Spreading the Wealth, and getting Stronger

Strength and Stamina is the name of the game today.

The workout was called Spread the Wealth and the MOOsers not only killed the workout, they all improved dramatically during the course of the workout

Andrea was doing 70 pounds on box squats
Maygan was cranking out burpees in the finisher keeping up with Jenn who upped her intensity too
Paula refused to quit in the burpee finisher and got top performer
Lynn minimized her rest and cranked out round after round of each circuit
Laurie got a lot more confident and has the look in her eye that she won't be denied
Bill pushed the intensity with the push ups and is now doing quality push ups from his toes
Rita, fighting pneumonia rode the bike today but showed up ready to go
Abby had Jess as a partner in the finisher, which is no easy task as Jess pushes the pace daily


Every single person got a little better today and that's what its all about.

Spread the Wealth

Circuit 1
Step ups x 10 each
Push ups x 20
TRX Lunge Jumps x 10 each

Circuit 2
Kettlebell Box Squat x 10
Side Plank Reach Through x 15 ea
Rows 5 second hold x 10

10 minutes per circuit getting as many rounds done as possible.  Rest 1 minute then switch circuits

Here's todays video: I don't normally film the finisher, but did today:

The Dedicated will Thrive

No truer words spoken.

Todays workout: Cardio 30:60 for four rounds

Battleropes

Resisted Running

Burpees

Sky and Ground Squats

Killer effort today by everyone!  They killed it.  Here's the video:

Week 4: Time to Dig Deeper

Last night I sent out a sort of an ultimatum on the MOOsers facebook page.

See I was doing some reflecting on this year's contestants versus last years and the year before.

This year's have a huge advantage.  They have a partner who they can rely on for support and encouragement.  The past two year's contestants didn't have that.

I was feeling that this year's MOOsers were slacking a little with their attendance and felt like they could absolutely do better.

Here is what I wrote:

Entering week 4, commitment needs to be at an all time high. Remember MOOsers that you applied for a reason, were chosen for a reason, now take that reason and apply it more aggressively than you ever have before. When it comes to changing your life, there are no excuses. You make sacrifices, you give your all, you put your entire heart and soul into it. I have seen a mix of that and a mix of something else so far. THe past two years of MOOsers individuals gave their all. They didn't necessarily have a teammate to push them. This year, its easier to stay motivated. With that said, I may be making some cuts this week if I don't see MAXIMUM effort with all aspects of the program. Workouts are killer, and those that are at the workouts are killing them doing a great job. Now lets get consistent with that and focus more on our areas we aren't putting the most effort in.


I had some positive responses from the MOOsers and I do believe this will help get them on track with what has been holding them back.


As for todays workout, here it is:


Dakota's Destiny


Superman Speed Rows
Squat Press
Straight Leg Deadlift
Single Leg Burpees
Pull Plank
Weighted Sit up
Sidewinder Push up
Wall Sits
Crossover Hill Climbers


50 seconds of work 10 second transition.  Rest after completing list.  Complete list three times


Apparently the video upload won't work so I can't post a video on here, but it is on facebook :)


This week is the last week of original cardio as the MOOsers know it.  Next week it changes :)

Freaky 'get stronger' Fat Loss Friday

I made a huge mistake.

I was so excited about todays workout and the moosers first strength/cardio day, that I forgot to get any film footage!

I know, it sucks!  I can at least tell you they were challenged hard by their workout as they tested their strength with a few exercises and definitely surprised themselves with how strong they really are.

Here is the workout:

Split the class in half

Group 1 started with

Kettlebell Deadlift 4 x 6
Box Squats 4x 10

Rest one minute after completing a set of both exercises

Group 2 started with

Push Press 4x 6
Jumping Pull ups/Double Ring Rows 4 x 10

Rest one minute after completing a set of both exercises

Tomorrow is the first sixth day of the week for the MOOsers as they train in bootcamp tomorrow morning.  We are cranking it up a bit.  And the week after next...Cardio will never be the same ;)

The Cardio Days just keep getting better

Another great Cardio day today.  The MOOsers cranked the workout and did an amazing job working hard to improve upon their intensity level.  They are closing into upping the ante on our lovely Cardio Days.

Today's workout had the usual suspects:

Battleropes
Sprints
Burpees
Squat Press

4 Rounds of 30 seconds high intensity 60 seconds recovery and they performed 4 rounds.

Here's the video footage of today:'

Tomorrow there will be a little twist to their workout.  Freaky Fat Loss Friday, with a twist

Gettin a little Legs n Lungs

How's the MOOsers legs from Monday's workout?  Well we found out this morning with some Legs and Lungs work. This one was especially brutal, check it out:

Legs and Lungs

50 Lateral Goblet Squats
40 Assisted Pistols per leg
30 Overhead Lunges per leg
20 Kettlebell Swings
10 Single Leg Burpees per leg
25 Frog Hop Push ups
10 Single Leg Burpees per leg
20 Kettlebell Swings
30 Overhead Lunges per leg
40 Assisted Pistols per leg
50 Lateral Goblet Squats

Complete the list once or get as close as you can to completing the list

Here's the video:

Tomorrow: Cardio Day
Friday: Something special :)
Saturday: First Sixth Day workout for the MOOsers

Week 3 Cardio Day, upping the Ante

Moosers hit another Cardio Day today and maintained the high level of intensity they achieved last week.  Todays workout was a lot of bodyweight...well all bodyweight in fact, a great workout they can take home with them.

Speed Rows
Sprints
Frog Hops
Kneel to Stand

30 seconds of work 60 seconds recovery.  Complete 4 rounds.

Here's the video footage of today:

All of the MOOsers have now been interviewed on MOO92.  I hope to have the audio up soon so you can listen to them be interviewed by Tod and Deveney.  I'll also be giving my update on the radio in the next week so be sure to follow along and listen in to my progress report of the MOOsers of 2011

Hitting Week 3 with Attitude

Today's workout took a lot of attitude.

15:15 Tabata is one of those workouts that has almost hit legendary status because there are so many stories that come from it.

It's simple, but not easy
It's brutal and tests your will
It questions why you are here and working out.

However, the MOOsers attacked and finished, just as they started, with tenacity and the drive to not be defeated.

Here's todays workout formula:

15 seconds of work 15 seconds rest.  Complete 50 rounds

Burpees
Drop Squats

Here's the video of that workout:

Fantastic effort put in by the MOOsers today, tomorrow another Cardio day, another day to test wills and another step closer to a new life

Gettin Freaky on Friday

Another Week winding down for the MOOsers.  The two first weeks are the shortest being 5 days each.  Next week they start 6 days a week of training and will continue that until the end of this contest.

Today was an old favorite of mine, and a brutal workout for the MOOsers.

Tabata

And not just Tabata, Tabata old school with one exercise at a station and performed 8 straight times.  The format is 20 seconds of work 10 seconds of rest 8 times!  This one definately tested their will:

Tabata

Kettlebell High Pull
Squat Press
Hill Climbers
Burpees

Then we finished with a little partner competition to end the workout.  They were totally smoked by the end.  Here is the video:

Also here is an update on some before pictures that weren't posted.  Below are Rita and Jenn's before pictures:

Jenn Before

Rita Before

Two Days, get some ketchup!

I mean, er Catch up.  There has been so much talk about ketchup, I guess I got a little caught up :)

Yesterday's workout was straight forward and to the point with PHA (Peripheral Heart Action).  Here's what the MOOsers did:

PHA

Kettlebell Swings
Push ups
Sky and Ground Squats
Rows

30 seconds of work 10 second transition.  Repeat for 8 rounds without scheduled rest.

Then, we did a cardio ab tabata finisher (you'll have to ask the MOOsers what that means ;)

Here's the video from that workout:

Today's workout was Cardio Day and the MOOsers rose to the occasion making dramatic improvements upon their previous workouts.  I must say I was thoroughly impressed with todays effort!  Well done everyone.

Todays workout: 30 seconds high intensity 60 seconds recovery.  Complete 4 rounds

Battleropes
Sprints
Step ups
Speed Rows

Here's that video:

Tonight is Metabolism Makeover class and we will be talking about meal planning.  This is one of the biggest topics in the entire Metabolism Makeover class so it will be vital for the MOOsers to apply what they learn.

Hittin' the Cardio

Another Cardio Day today for the MOOsers.  Their progress is mind blowing as they are surviving Cardio Day like they have been doing it for at least 12 weeks.  Their endurance is dramatically improving as is their confidence.

Today's cardio was:

Sprints
Burpees
Battleropes
Sky and Ground Squats

4 Rounds

A lot of the usual suspects in a Cardio Day and we are edging closer to making a change in the format, going from 30 seconds high intensity and 60 seconds rest to 30 seconds high intensity and 30 seconds rest.

Here's a sampling of todays workout: