Owly vs Monkey Bars!

Friday was a well needed rest day.  Yoga in the morning for 1 hour then nothin' else for the rest of the day.

Saturday the big kahuna!  Wentworth Park workout and Blackwattle Bay run.  Something for everyone.  I LOVE this workout!

Started at Wentworth Park then ran up the hill and around the corner to our little park where we climbed a wall, commando crawled across the grass and I did not 1, but two full sets of monkey bars!!  Yeay me!!  First time ever!!!

We then ran back to Wentworth park and to the first exercise station.  I'm never going to remember which order we did what exercise so I'll just list them.  If you click the link above you'll see on the map little icons where we did a set of 1 or two exercises so you can use your imagination:

• planks over low bar with press up in between x 4
• dips 
• leg raises 
• incline rows
• leg raises
• sideways jump things over a diagonal bar
• box jumps
• chin ups
• obstacle course without touching the ground (first time ever!!)
• stair repeats x 5
• squats 
• upper and lower ab crunches
• side crunches
• hill repeats
• step ups with high knee
• leg raises in pairs
• horrible hamstring exercise in pairs
• supermans in pairs
• pushups in pairs 
• incline rows while everyone held plank position
• plank while everyone else took turns to do incline rows
• balance beam
• more dips (thanks Chris!)
• running backwards across the citywest overpass
• upper and lower ab crunches 
• hill repeat up anzac bridge spiral 'onramp'
• stair repeats with box jump in between x 3
• stair pyramid repeats with the following in between (push ups, sit ups, pressup position to plank position x 10)
• jumping over 'logs'
• more monkey bars (yeay me!)

All up about 2:15 and about 10km distance.

I think I earned a massage!

Wazza's Wednesday Workout too

Workout with Wazza, Sean, Mary and Lou.  Ran from Wentworth Park to Pyrmont and then to Anzac Bridge for 3 reps of the ramp. Then back to Wentworth Park.

On the way we stopped and did various exercises using landmarks. In no particular order:

• Arm walk (parallel bars)
• Chin down (not able to do a chin up so held myself up and lowered myself gently) x 5
• Monkey bars (getting closer)
• Tricep dips
• Comando crawls
• Stairs (lots and lots of stairs)
• Cargo net (over 2 times and combined with stairs)
• Box jumps (I did modified version as still not strong enough for these... getting closer though)
• Crunches
• Full sit ups
• Lunges
• Running along railway sleepers on foreshore (balance)
• More stairs
• Push ups
• More crunches
• Planks
• Side planks
• More stairs
• squats
• star jumps (jumping jacks)
• fast walk with a wheel over your head
• climbing over a small wall

Tonight I felt I was able to find another gear... I was able to pull out that little bit extra which I did not have a week ago even.  Tonight I got the runners high I was sorely missing on Saturday.

Monkey Bars 1, Tofu 0

First ever session with Team Captain and trainer Phillip Marino. Can be summed up in four letters. O U C H.

warmup lap of Wentworth Park (10:30)

circuit of nasty exercises each for two minutes:
Push up with side plank in between
Sprawlers ( burpees without the jump)
Crunches with oblique twist (legs off the ground)
Squats
Mountain climbers
Sideways jump over a bar
Pushups
Lunges
Pushups with spiderman
Crunches

X 3 circuits

Nasty as single leg forward extensions with 10 small circles in each direction, followed by holding leg in extended position. These were done in pairs with your partner doing a low squat while holding their hand out for you to circle with your foot.

5 x single leg squats to sitting position. I couldn't do this so I did 10 x single leg squats to as far as I could without my form going to hell.

Duck walks x 2 mins (basically a walking lunge but without standing straight in between so going from lunge to lunge without your head changing height.

Walking lunges with martial arts style knee in between x 2 mins

Walking lunges with knee and front kick x 2 mins

Swinging on monkey bars (I almost managed to swing to 1 bar).

Climbing across play equipment without touching ground (defeated by monkey bars again)

2 x long hill sprints, 3 x short hill sprints.

Struggled with embarrassment about being the slowest and weakest link. However, the team are very supportive.

I'm going to suffer tomorrow!