Archive for February, 2016

Feb. 22 – Stretch Push-up Stretch

There must be stretching after all. We’re starting this week off right with a 3-parter that goes stretch, strength, stretch. You can do it all at once, or break it up throughout the day. For 1 point:

(1) 12 simple sun salutations, without rushing

(2) 100 push-ups, without rushing, in at least 2 variations

(3) 10 minutes accumulated sitting in a beautiful squat (you don’t have to have your arms up). If 10 minutes is easy for you, then do it with a broomstick of bar overhead, keeping your torso as upright as possible.

Don’t be fooled. #3 is not easy. Good times to accumulate squat minutes are: while on a boring conference call, when watching TV, playing with children, between push-ups. Plan wisely! Today is a good day to check in with your teammates to give a little encouragement to get these tasks done.

Feb. 21 – On second thought…

well…just wrote a Sunday challenge all about mobility and stretching and then just as I was about to post, the window just sucked itself closed for no apparent reason. Clearly the queerfit gods don’t think stretching is a challenge.

So, on second thought, forget the stretching (other than the sun salutations). For one point this Sunday:

3 sun salutations

Then with a 9 minute timer:

18 mountain climbers each leg
15 lunges each leg (!)12 mule kicks, either the single leg or the double leg version
9 weighted squats
:30 seconds rest (or, if you’re feeling extra extra, a handstand hold)

Post your rounds AND a note on whether you spent/will spend time outdoors today.

Feb. 20 – Let’s put those muscles to good use…

We have a request, dear queerfitters, to help one of our fierce elder leaders move into her new space next Saturday (Feb. 27). Ms. Cheryl Courtney-Evans has been on the front lines of trans* activism since before some of you were born, and continues to give ’em hell at every opportunity. She’s been fighting cancer for the last few months, and can use some muscle with this move. You will, of course, get mad points: 3 big points for your team, and zillions of karma points for your karma pot. Let us know in the comments if you can load in from 11-1 next Saturday. We will carpool from Brownwood Park after queerfit. If you’re not part of QF92, you are OF COURSE more than welcome to come out and help.

Zahra is your coach at Brownwood Park this Saturday. It’ll be near 60 degrees – get there to suck up all that love + good fresh air.

For the remote crew, stretch well and get your mind right before tackling this one:

5 sun salutations, tucking spiderman stretches into the flow there somewhere

Then 5 rounds of:

8 weighted squats, as heavy as possible
20 push-ups
20 V-ups or sit-ups
1/4 mile run

The run is not a sprint, but faster than a lope. If 5 rounds is too much, take a break after 3 and then get back to it.

And drop a note in the comments that yes, you’ve blocked out a few hours on your calendar next Saturday to help Ms. Cheryl move. Y’all good people!

 

Feb 19 – rest day…and yet, points!

Let’s take a rest day. I, for one, am still recovering from Prince’s passport photo. 

To earn your point for your team, the Friday challenge is:

Set up a coffee or tea date with someone at QF92. If it’s someone on your team, you both get points, of course. Grabbing a cup of joe at Joe’s after Saturday’s workout counts. Using the comments section here to get yourself set up on a friend date counts. To get your point, let us know it’s done by dropping a comment.

Feb. 18 – plank or push-up?

After a day without push-ups, back to push-ups, with the requisite chest opening counterbalance to keep our postures tall, open and on point. 

Our Thursday challenge, for one point:

Five sun salutations first thing in the morning, then at the top of every hour,

Down dog to plank, then the slowest push-up you can manage. 5 seconds from plank to floor is good, 12 seconds is better. Nose touches ground, push back up. Back into a down dog and repeat 5 more times. Then 12 tuck jumps. Then 1 sun salutation with a pause at the top to really open your heart way up.

You’re doing the 12tuck jumps + 1 sum salutation after your 6 down dog-plank-push-ups,  not after each rep. 

Top of the hour every hour you remember. Get in 6 of these over the course of a day for 1 point.

Feb. 17 – cabbage or kindness

February 17 is National Cabbage Day and National Random Act of Kindness Day.

For 1 point, our challenge:

5 sun salutations as early as possible

then anytime during the day,

12 overhead squats with broomstick, bar, chair or object overhead
12 weighted front squats
12 air squats
hold an inversion for 30 seconds (or 3 handstand push-ups)

9 overhead squats with broomstick, bar, chair or object overhead
9 weighted front squats
9 air squats
hold an inversion for 30 seconds (or 3 handstand push-ups)

6 overhead squats with broomstick, bar, chair or object overhead
6 weighted front squats
6 air squats
hold an inversion for 30 seconds (or 3 handstand push-ups)

3 overhead squats with broomstick, bar, chair or object overhead
3 weighted front squats
3 air squats
hold an inversion for 30 seconds (or 3 handstand push-ups)

During each round, think of a random act of kindness you can do today. Use your time upside down to picture yourself actually doing it.

Then either cook and eat a head of cabbage, or do at least 2 of those random acts of kindness.

Let us know in your comments how/what you did.

Feb. 16 -Rush Center today, or else burpees

Burpees are wonderful. They are a good and simple, brutally effective, full body workout that improves mobility, strength, and conditioning all in one tidy package.

They are not punishment.

That said, if you’d like to avoid burpees, get to the Rush Center today for our 6:15 workout. Otherwise, Tuesday’s challenge is:

100 burpees

These can be done either as 10 sets of 10, or in one single set of 100. If you choose the first option, the 10 should be done as quickly and smoothly as possible, using each set to tweak your burpees into ever higher planes of efficiency. If you choose the latter, find a steady pace that lets you grind through without slowly but without cease.

Whichever option, positive burpee thoughts only as you burpee.