Power 25 - Darebee.com - Upper Body Weight Workout

Goal Setting

Kettlebell Workout #1 - Oly

50 Reasons why....

Ancient Greece - Oracle

Ancient Greece - Callisto

Ancient Greece - Gods - Athena

Ancient Greece - Gods - Poseidon

Ancient Greece - Gods - Artemis

Ancient Greece - Spartans

Run, Jump, Learn! How Exercise can Transform our Schools: John J. Ratey, MD at TEDxManhattanBeach

https://www.youtube.com/watch?v=hBSVZdTQmDs

Band Workout - Upper Body and Core

Weight Workout - Upper Body Weights (Biceps, Shoulders, Triceps, Lats, Traps)

Playground Workout - Get outside with the your little ones on Father's Day!!

A Walk in the Park

Take your parents, siblings, aunts, uncles, grandparents, etc for a walk in the park.

Rachael Macintosh - Canadian Heptathlete/Speaker

Aut Viam - Find A Way

Our time together is almost done.  We're going to go out with a bang.

Today's (Wednesday's workout) is all around the motto "Aut Viam" the first part of the Thermopylae crest.  It means...roughly...Find A Way.

So today, it's going to be a rough one.  The goal will be to make it all the way through. Start to finish, it will be the largest program you have done so far.

Program - Complete each exercise in the sequence given below with each exercise being completed fully.  You can start at any location you want and work in pairs.

Squats - 200

Chin Ups - 20

Lunges - 100 per side

Crunches - 300

Push Ups - 200

Plank Shoulder Touches - 100

Double Unders - 100

Sumo Squat - 100

Bench Dips - 200

Toes to Bar - 20

TRX Flat Row - 40

Plank Jacks - 100

TRX Bicep Curl - 40

WarMachines - 50

Sand Bag Thrusters - 50

Remember to check the following locations: thermopylaeocr.blogspot.ca or https://twitter.com/THERMOPYLAEOCR on Twitter

Two Days Out!!!

We are just two short days out from the Thermopylae.  This years course features 15 obstacles, 3 mud pits and a 4.47km course.

Meet at Valley Creek School no later than 4:00pm. 
Guest speakers will start at 4:00pm. 
Course review from 4:20 - 4:30pm.
Race Start at 4:30pm.

The course will have numerous course marshals directing you to, and through, obstacles.  Please follow their directions.

Water is available on the course and at the finish line.  Muscle Milk will be available at the finish line as will Big Chief Meat Snacks.

The course map is available at: https://www.google.com/maps/d/edit?mid=zoFVqPfY3rY4.kIs1eqtUjzFQ

Come out, compete and have a lot of fun!!

Thermopylae Sponsor - Big Chief Meat Snacks

Special Guest Speaker - Canadian Heptathlete Rachael Macintosh

We are very excited to announce that Heptathlete Rachael Macintosh will be our Special Guest Speaker and Race Marshall for the 2015 Thermopylae.

Thermopylae Sponsor - Promixx Canada

Thermopylae Race Course 2015

Course details to follow:

https://www.google.com/maps/d/edit?mid=zoFVqPfY3rY4.kIs1eqtUjzFQ&usp=sharing

Alternative Workout - Use the Equipment that you've got. "Upper Body Blowout"

So, as part of our initiative to get students engaged in all types of physical activity, we recently utilized basketball wheelchairs.  These wheelchairs are modified for high performance activity.

After we had finished the programming, I had a Wednesday workout to plan and my students were looking/feeling a little burnt by how hard they had been working.  They were looking for change, even if it took them to an even more challenging place.
We incorporated the chairs into a simple circuit:

3 Laps of the gym. Roughly 60 - 80 meters.  Once they completed their laps, they would go to one of the stations listed below, complete the exercise and go onto the next set of 3 laps.  Repeat.

The goal was to hit 3 rounds.

Push Ups x 15

Toes to Bar x 5

War Machines x 10

Chin Ups x 5

Lunges x 10/s

Bench Dips x 40

Squats x 30

V Ups x 20

It was an incredible workout and put a lot of emphasis on technique rather than just power and speed.  There was a lot of sweat and a lot of smiles!!