Archive for January, 2016

Feb. 1 Double Go Go

It being the 1st of the month AND the first day of the work week, our challenge for today is a double shot of high intensity excellence.

For 1 point for your team:

3 sun salutations, then straight into  30 mountain climbers each leg, 20 squats, 10 burpees, 5 tuck jumps, 10 burpees, 20 squats, 30 mountain climbers each leg.

Then go about your day, and 3 or more hours later: 

30 mountain climbers each leg, 20 squats, 10 burpees, 5 tuck jumps, 10 burpees, 20 squats, 30 mountain climbers each leg, 3 sun salutations 

Sun salutations slow and deliberate. The rest of it smooth, fast, and then faster and smoother. 

January 30 Best Sunday of the Year

Our opening question on Saturday was, 

It’s Dec 31 2016 and you’re saying to yourself, Oh wow that was the best year of my life! What happened in 2016 that made it so?

A similar question for our Sunday challenge: 

It’s midnight on Sunday, January 30 and you’re saying to yourself, Wow that was the best day I’ve had  all year! What made it so?

One of the things could include, for those of you in QF92, the potluck today at Zahra’s house, the Orange Moon, at 4:00. Your coach will text you the address. 

Another this is to earn your point by doing:

5 sun salutations, then 

100 push-ups by doing one max rep set, then resting a minute, than finishing out the 100 by doing 5 reps at a time. Then

5 sun salutations

If at all possible, get outside to do this challenge.

And then do the 1 thing that will make this the best day you’ve had all year. 

January 30. Sunshine all Weekend

…starting Saturday at queerfit time. A bit chilly at 46 degrees, but from the FB page evidence, your legs will be toasty fine. I didn’t even know leg warmers still existed, ergo the 5 points for doing Thursday’s challenge in leg warmers.

QF92 in Brownwood Park Saturday at 10:00, then QF92 Brupper at Orange Moon Sunday at 4:00. Request is to bring a dish, your own napkin (cloth preferred) and a drinking cup. We’re not just fit. We’re low waste too.

For you remotes, Saturday’s challenge is:

7  triple push-up burpees (exactly as it sounds: burpees with 3 rather than just 1 push-up)
7 three-second pause squats (pause 3 seconds at the bottom of your squat – “the bottom” is just below parallel when there is still tension in your hamstrings, not all the way down where you’re just sitting like you’re waiting for the bus)
hold an inversion – this is 30 seconds if you’re doing a down dog, max hold if you’re in a handstand

3 times if you get outside for at least 2 hours
5 times if your outside time is less than 2 hours

 

January 29 celebrating Friday with…

…well, squats of course. If you have dumbbells, you’re doing dumbbell thrusters. If not, you’re doing squats. The challenge:

5 sun salutations, as early in the day as you can manage

Then throughout the day, 

5 rounds of [ either 12 DB thrusters or  20 squats, then 7 VERY slow all the way to the ground push-ups, then 6 DB thruster or 10 squats, then 7 VERY slow push-ups ].

If you’re doing the 5 rounds all in one go, rest 30 seconds between rounds.

If you’re soon the rounds throughout the day, then add 20 mountain climbers to the end of the round.

*** also, is the QF92 Sunday Late Brunch/Early Supper on your calendar? 4:00 at Zahra’s place aka Orange Moon Sanctuary ***

Announcements of winning teams these first few weeks this Saturday.

Get your Fridays in, friends! 

Jan. 28 A Day for 80’s Cardio

As you’ve no doubt figured out by now, queerfit workouts get our “cardio” done without long slow runs, bikes, rows, or swims. It’s not that we don’t believe in long slow cardio, it’s just that it’s not the best use of our time together as a group, when 15 minutes of high intensity shenanigans can jack your heart-rate up and get you stronger and increase your mobility all in one flow.

But once in a while, we like to throw in some 80’s style cardio. Prince, Madonna, Michael Jackson, and this…

Thursday’s challenge, for 1 point:

Your choice of

a 20 minutes of jogging or power walking
or
20 minutes on the bike
or
20 minutes on a rower, elliptical, stairmaster, or any other piece of gym cardio equipment
or
a step aerobics, aqua fitness, zumba, spin, or any such class

It’s 1 point for completion and posting to the comments
It’s 1 extra point for posting a photo to the facebook page
It’s 1 extra EXTRA point for posting a photo to the facebook page with you completing your 80’s style cardio while sporting either a headband or wristbands
It’s 5 extra EXTRA EXTRA points for leg warmers

Get yer cardio in, you amazing humans.

Jan. 27 burpees + jumping jacks

A calendar item before we get to the challenge – we’re late brunching it this Sunday at Zahra’s house (Orange Moon Sanctuary). Details to follow, but put “3:00 QF92 potluck” on hour calendar for Jan. 31.

The midweek challenge is a quick and lovely little descending set – 

As early as you’re able, 5 sun salutations. Then anytime in the day, for one point:

10 burpees, 15 jumping jacks

9 burpees,  15 jumping jacks

8 burpees, 15 jumping jacks

And so on down to 1 burpee, 15 jumping jacks

To make this an energizer rather than a trudging drudgery, do each round of burpees smoother and faster than the last round. This requires you to really tune into your movement – what’s the tweak you can make to make your movement more efficient? You’re trying to find a small improvement in the quality of your burpees with each round. 

Beautiful burpees, good people! 

Jan. 26 get ye to the Rush Center…

…for our Tuesday workout. 1530 Dekalb Ave., go to the back, next to CrossfitRx.

If you’re playing along remotely, your Tuesday challenge is (1) do yesterday’s challenge or (2) if you did yesterday’s, then move on to:

27 good solid plank push-ups in as few sets as possible, then 

Take the number of sets, multiple by 10, and do that many squats

Repeat with 35 push-ups 

Jan. 25 Triptych

A 3-parter for Monday’s challenge, to get us up and at ’em, whoever ’em may be.

1. As early in the day as possible, 5 sun salutations.

2. 3 rounds of [ 10 lunges each leg, 15 push-ups, 20 squats ]

3.  “I really wish other people knew this about me…” Do 25 push-ups, use this prompt to write for 15 minutes, then do 25 more push-ups. You can break up the push-ups however you like, but the writing should be in one 15 min chunk, no stopping.

Let us know in the comments when you’re done, for 1 point.

Also, a heads up that Tuesday night we’ll be at the Rush Center again. 

Jan. 24 Get outside!

Sunshine today and a day off from squats and what not.

If you missed a day this past week, today’s the day to make it up. If you got ’em all in, your Sunday challenge is to spend 2 hours outdoors. It can be all at once or in dribs and drabs, but if the latter, it has to add up to 2 hours. And outside means outside, not sitting at a window where you can see the outside. 

For 1 point, let us know in the comments how you did your 2 hours. Sitting in the sun is fine; a hike is even finer. 

Jan. 23 Stay Home and Toast Your Buns

Early post, because that white stuff coming down right now is snow.

The forecast calls for rain or  snow until 3 am, at which point the temperature drops to 31 degrees, which in Atlanta means, icy roads = the end of world as we know it.

Maybe. It may also just be damp and chilly tomorrow morning. But just in case it IS the end of the world as we know it, we’re cancelling Saturday’s QF92 and replacing it with a stay-at-home version. For your 3 points, comment below and post a photo (or video) to our FB page. For a whopping 5 points, do the workout outside and with at least 1 other person – photographic verification required.

At 10:00, or as close to 10:00 as you can manage, start with

100 jumping jacks, 15 arms circles front and back, 10 squats to warm up. Then
3 sun salutations, then immediately go into:

25 weighted squats, weighted with something/one that allows you to barely do 25 in a row;
25 push-ups, broken up however you need to break them up;
25 jumping jacks or (if you have a jump rope) single jump skips or double-unders

20 weighted squats – add weight if you’re able
20 push-ups, different that the kinds of push-ups than you did for 25
20 jumping jacks, rope skips, or double-unders

15 weighted squats – add weight if you’re able
15 push-ups, yet another variation
15 jumping jacks, rope skips, or double-unders

10 weighted squats – add weight if you’re able
10 push-ups, different variation
10 jumping jacks, rope skips, or double-unders

5 weighted squats – add weight if you’re able
5 push-ups, different variation
5 jumping jacks, rope skips, or double-unders

Finish with your choice of either 100 squats, or if your knees are bugging you, 5 accumulated minutes of a wall sit.

Whether you toast your buns or not will depend on how precisely you’re able to put together a weight that has you nearly falling out at the end of each set of squats. Whatever weighted object you choose, keep your form tight – tall chest, neutral spine.

xoxoxo dear queerfitters! I miss you already –