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