Thursday, 1 December 2016
Tuesday, 29 November 2016
Twelve Days of Fitmas Workout Challenge
Exercises are completed in order and go in ascending order (first exercises, second exercise and then first exercise, third then second then first exercise, etc).
One War Machine
Two Monster Makers
Three Burpees
Four Butterfly Sit Ups
Five Bench Dips
Six Body Folds
Seven Decline Push Ups
Eight Prisoner Squats
Nine SEAL Jacks
Ten Mountain Climbers
Eleven Bench Step Ups
Twelve Body Thrusters
Friday, 25 November 2016
Thermopylae Games #1 - Now that the dust has settled.
The first Thermopylae Games of this year was held this past Wednesday night at Valley Creek School. We had athletes representing Valley Creek school, Sir John A. MacDonald school, and Sir John Franklin school.
Over a hundred athletes competed in five events over the course of the evening.
Congratulations go out to Sir John A. MacDonald school on their overall points win. The trophy is on it's way to your school.
A special thank you to the parents, teachers, coaches and staff that made the event so much fun.
Congratulations to Kya and Adam for finishing top two in the competition.
Over a hundred athletes competed in five events over the course of the evening.
Congratulations go out to Sir John A. MacDonald school on their overall points win. The trophy is on it's way to your school.
A special thank you to the parents, teachers, coaches and staff that made the event so much fun.
Congratulations to Kya and Adam for finishing top two in the competition.
Tuesday, 22 November 2016
Thermopylae Games Events - Wednesday, November 23
Events
Prisoner Squats
Butterfly Sit Ups
Plank Jacks
Skipping
Prisoner Squats
Release Push Ups
Wednesday, 16 November 2016
Thermopylae Training - Tuesday, November 15
Card Games
Equipment: Deck of Playing Cards
Rules:
Each card has a different exercise for each suit (clubs, diamonds, hearts, spades)
Grab a card and complete the exercise on it.
Number of repetitions is determined by the card value.
A number card is that number, a face card is ten repetitions and a lap, an ace is eleven and a lap.
Exercises:
Spades - Burpees
Hearts - Butterfly Sit Ups
Clubs - War Machines
Diamonds - Push Ups
Equipment: Deck of Playing Cards
Rules:
Each card has a different exercise for each suit (clubs, diamonds, hearts, spades)
Grab a card and complete the exercise on it.
Number of repetitions is determined by the card value.
A number card is that number, a face card is ten repetitions and a lap, an ace is eleven and a lap.
Exercises:
Spades - Burpees
Hearts - Butterfly Sit Ups
Clubs - War Machines
Diamonds - Push Ups
Thermopylae Games at VC School - Wednesday, November 23
The first Thermopylae Games of the 2016-2017 year will be held this coming Wednesday from 4:00 - 6:00pm at VC School.
The games consist of five (5) exercises where each athlete has to complete as many reps as possible in a two minute time frame of one of the exercises. They then get a break and move onto the next exercise of the five exercises.
The exercises are as follows:
Skipping
Release Push Ups
Butterfly Squats
Prisoner Squats
Plank Jacks
We are looking forward to seeing you all out there for some fun, fitness and competition!!
The games consist of five (5) exercises where each athlete has to complete as many reps as possible in a two minute time frame of one of the exercises. They then get a break and move onto the next exercise of the five exercises.
The exercises are as follows:
Skipping
We are looking forward to seeing you all out there for some fun, fitness and competition!!
Monday, 7 November 2016
Thermopylae Training - Thermopylae Games 2017 - Tuesday, November 8
Thermopylae Games #1
Exercise #1 - Skipping
Exercise #2 - Release Push Ups
Exercise #3 - Prisoner Squats
Exercise #4 - Butterfly Sit Ups
Exercise #5 - Plank Jacks
You will have two minutes to complete as many as you can. You will record your total and combine each of your totals to create a grand total.
Ex.
#1 - 300 rotations
#2 - 20 push ups
#3 - 40 squats
#4 - 10 sit ups
#5 - 50 plank jacks
Total = 420 total points
Exercise #1 - Skipping
Exercise #2 - Release Push Ups
Exercise #3 - Prisoner Squats
Exercise #4 - Butterfly Sit Ups
Exercise #5 - Plank Jacks
You will have two minutes to complete as many as you can. You will record your total and combine each of your totals to create a grand total.
Ex.
#1 - 300 rotations
#2 - 20 push ups
#3 - 40 squats
#4 - 10 sit ups
#5 - 50 plank jacks
Total = 420 total points
Thermopylae Training - 100k Club - Thursday, November 3
Please see Mr. Howard and Mr. Drysdale tomorrow for the Thermopylae 100K Club. Tomorrow's distance will be approx. 3km and will utilize the Thermopylae Lap.
Thermopylae Training - Tuesday, November 1st
Thermopylae Run Circuit
Interval Run Training - Day 1
Dynamic Warm Up (A's, B's, C's, D's, Open the Gate, Close the Gate, etc)
Run two minutes
Jog two minutes
Walk two minutes
Repeat x 5 times
30 Minutes total!!
Jacked O'Lantern Halloween Workout
Hope every one had a safe, and fun filled, Halloween.
Back to work!
Four Rounds
Push Ups x 20
Sit Ups x 20
Skipping x 100 rotations
Bench Dips x 20
Half Jacks x 20
Skipping x 100 rotations
Decline Push Ups x 20
Plank Shoulder Touches x 10/side
Skipping x 100 rotations
Bench Step Ups x 10/side
Butterfly Sit Up x 20
Skipping x 100 rotations
Back to work!
Four Rounds
Push Ups x 20
Sit Ups x 20
Skipping x 100 rotations
Bench Dips x 20
Half Jacks x 20
Skipping x 100 rotations
Decline Push Ups x 20
Plank Shoulder Touches x 10/side
Skipping x 100 rotations
Bench Step Ups x 10/side
Butterfly Sit Up x 20
Skipping x 100 rotations
Friday, 4 November 2016
Thermopylae Training - Thursday, October 27 (Speed Training)
Cardiovascular Training - Maximal Intensity
5 Rounds = 60%
7 Rounds = 80%
9 Rounds = 100%
Half Jacks x 30
Mountain Climbers x 30
Jumping Jacks x 30
Bench Dips x 30
Push Ups x 30
Seal Jacks x 30
Plank Shoulder Touches x 30 (15/side)
Butterfly Sit Up x 30
Cross Country Skier x 30 (15/side)
Wednesday, 26 October 2016
Event Shirt
It's finally HERE!!!
The Thermopylae Games and Obstacle Course Race event shirt is here.
Contact Mr. Maher or your Thermopylae Training Coach for details ($12.00)
The Thermopylae Games and Obstacle Course Race event shirt is here.
Wednesday, 12 October 2016
Thermopylae Training - Tuesday, October 11
Thermopylae Training
For training today, we are playing the game "52 Pick Up". It is a fitness game revolving around a simple set of cards.
Each suit is a different exercise and the value of each card is the amount of exercises you'll do.
Spades - Squats
Diamonds - Push Ups
Hearts - Burpees
Clubs - Monster Makers
Cards Value 1- 10 equal the exercise repetitions you do.
Face cards (Jack, Queen, King and Ace) are valued at 11 repetitions and a lap.
Jokers are valued at 5 of each exercise plus a lap between each exercise group.
Once you finish an exercise you head up and grab another card.
Another version finishes when you can make a standard hand in Poker (flush, straight, etc).
For training today, we are playing the game "52 Pick Up". It is a fitness game revolving around a simple set of cards.
Each suit is a different exercise and the value of each card is the amount of exercises you'll do.
Spades - Squats
Diamonds - Push Ups
Hearts - Burpees
Clubs - Monster Makers
Cards Value 1- 10 equal the exercise repetitions you do.
Face cards (Jack, Queen, King and Ace) are valued at 11 repetitions and a lap.
Jokers are valued at 5 of each exercise plus a lap between each exercise group.
Once you finish an exercise you head up and grab another card.
Another version finishes when you can make a standard hand in Poker (flush, straight, etc).
Thursday, 6 October 2016
Thermopylae Training - Thursday, October 6
Butt Kickers x30
Mountain climbers x30
RUN x3
Squats x30
Lateral lunges x30
RUN x3
Split squats x20
Calf raises x 20
RUN x3
Plank alternating leg lifts x 10
Push-ups x20
RUN x3
Jumping Jacks x 30
YTW x 10
RUN x3
Mountain climbers x30
RUN x3
Squats x30
Lateral lunges x30
RUN x3
Split squats x20
Calf raises x 20
RUN x3
Plank alternating leg lifts x 10
Push-ups x20
RUN x3
Jumping Jacks x 30
YTW x 10
RUN x3
Tuesday, 4 October 2016
Thermopylae Training - Tuesday, October 4
Cardio is Hardio
Today is going to be a strength day with some interval speed training. We will be located outside of the gym on the small hill with some work at the top, next to the tennis court.
See you all there!!
Hill Training (Interval Speed Training)
Hill Run x 3
Push Ups x 10
Squats x 10
Rest 30 Seconds
Hill Run x 3
Lunges x 10
Incline Push Up x 10
Rest 30 Seconds
Hill Run x 3
Calf Raises x 30
Mountain Climbers x 30
Rest 30 Seconds
Hill Run x 3
Plank Jacks x 10
Squat Pulses x 30
Rest 30 Seconds
Hill Run x 3
Burpees x 10
SEAL Jacks x 30
Cool Down Jog (5 minutes) and Stretch (passive).
Today is going to be a strength day with some interval speed training. We will be located outside of the gym on the small hill with some work at the top, next to the tennis court.
See you all there!!
Hill Training (Interval Speed Training)
Hill Run x 3
Push Ups x 10
Squats x 10
Rest 30 Seconds
Hill Run x 3
Lunges x 10
Incline Push Up x 10
Rest 30 Seconds
Hill Run x 3
Calf Raises x 30
Mountain Climbers x 30
Rest 30 Seconds
Hill Run x 3
Plank Jacks x 10
Squat Pulses x 30
Rest 30 Seconds
Hill Run x 3
Burpees x 10
SEAL Jacks x 30
Cool Down Jog (5 minutes) and Stretch (passive).
Thermopylae Training - Tuesday, September 27
Cardio is Hardio
Today is going to be a strength day with some interval speed training. We will be located outside of the gym on the small hill with some work at the top, next to the tennis court.
See you all there!!
Hill Training (Interval Speed Training)
Hill Run x 3
Push Ups x 10
Squats x 10
Rest 30 Seconds
Hill Run x 3
Lunges x 10
Incline Push Up x 10
Rest 30 Seconds
Hill Run x 3
Calf Raises x 30
Mountain Climbers x 30
Rest 30 Seconds
Hill Run x 3
Plank Jacks x 10
Squat Pulses x 30
Rest 30 Seconds
Hill Run x 3
Burpees x 10
SEAL Jacks x 30
Cool Down Jog (5 minutes) and Stretch (passive).
Today is going to be a strength day with some interval speed training. We will be located outside of the gym on the small hill with some work at the top, next to the tennis court.
See you all there!!
Hill Training (Interval Speed Training)
Hill Run x 3
Push Ups x 10
Squats x 10
Rest 30 Seconds
Hill Run x 3
Lunges x 10
Incline Push Up x 10
Rest 30 Seconds
Hill Run x 3
Calf Raises x 30
Mountain Climbers x 30
Rest 30 Seconds
Hill Run x 3
Plank Jacks x 10
Squat Pulses x 30
Rest 30 Seconds
Hill Run x 3
Burpees x 10
SEAL Jacks x 30
Cool Down Jog (5 minutes) and Stretch (passive).
Thermopylae Training - Thursday, September 29
Today we will be doing a program called "Colossus". Students will meet Mr. Drysdale in the gathering area.
Grade 6-9 Students also have the opportunity to head out on a Cross Country training run with Mr. Howard and the Cross Country team.
Once again, Thermopylae will run from 2:46-4:00pm.
Thermopylae Training - Tuesday, October 4
Tuesday, October 4
As many rounds as possible in the time given.
We will also be starting the session with 10 minutes of assisted stretching with one of our guest student-coaches.
1 Lap (200m)
Reverse Plank x 20
Incline Push Up x 20
Incline Push Up x 20
1 Lap (200m)
Crunches x 20
Squat x 20
Squat x 20
1 Lap (200m)
Monster Makers x 20
Plank Shoulder Touches x 20 (10 per side)
Plank Shoulder Touches x 20 (10 per side)
1 Lap (200m)
Mountain Climbers x 20 (per side)
Butterfly Sit Ups x 20
Butterfly Sit Ups x 20
Tuesday, 20 September 2016
Welcome back. TIme for greatness!
Welcome back to a great year of Thermopylae training. This year looks to be the biggest, and best, ever!
Training will run twice a week with multiple training programs loaded to this platform each week. There will also be two, or more, student run sections, as well as multiple "pro" sections from great role models from within the world of fitness.
This week, we start out strong with a great grinding workout. It's the tenth year of the Thermopylae so we will be completing ten rounds of four exercises. One upper, one lower, one core and one cardio.
Warm Up, Keep Up, Have Fun!!
A Decade of Fitness Workout
- ten rounds of four exercises.
Push Up x 15
Squat x 15
Sit Up x 15
SEAL Jack x 15
Ramped Workout
Grade 4-5 (x15 repetitions)
Grade 6-7 (x20 repetitions)
Grade 8-9 (x25 repetitions)
Training will run twice a week with multiple training programs loaded to this platform each week. There will also be two, or more, student run sections, as well as multiple "pro" sections from great role models from within the world of fitness.
Warm Up, Keep Up, Have Fun!!
A Decade of Fitness Workout
- ten rounds of four exercises.
Push Up x 15
Squat x 15
Sit Up x 15
SEAL Jack x 15
Ramped Workout
Grade 4-5 (x15 repetitions)
Grade 6-7 (x20 repetitions)
Grade 8-9 (x25 repetitions)
Tuesday, 23 August 2016
Jess's Fitness Corner - Pool Workout - August 20/16
Jess's Fitness Corner - Pool Workout - August 20/16
3 Rounds x 12 Repetitions (or 1 min for the plank)
Chest Flye on Exercise Ball
Ball Lunge
Exercise Ball V Sit
Single Leg Tricep Presses on an Exercise Ball
Exercise Ball Plank
3 Rounds x 12 Repetitions (or 1 min for the plank)
Chest Flye on Exercise Ball
Ball Lunge
Exercise Ball V Sit
Single Leg Tricep Presses on an Exercise Ball
Exercise Ball Plank
Wednesday, 17 August 2016
Jess' Fitness Corner - Dock Workout - August 17/16
Jess's Fitness Corner - Dock Workout
8 Rounds
No Rest Between Rounds
TRX 1 min
Decline Plank 1 min
Elevated Plank 1 min
SEAL Jack 1 min
Dock Jump Squat 1 min
TRX Row
Decline Plank
Elevated Plank
Calf/Hamstring Combination Stretch
New App PRISMA
8 Rounds
No Rest Between Rounds
TRX 1 min
Decline Plank 1 min
Elevated Plank 1 min
SEAL Jack 1 min
Dock Jump Squat 1 min
TRX Row
Elevated Plank
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