Fitness Room

Period 2

P90X Back and Biceps

Period 4

Completed Fight Gone Bad
15 Minutes of P90X Kenpo

Health

Period 2

Training Principles Note: DOMS, Overload and Progression
Coloured Muscle Man Diagram
Completed Crossfit Games Documentary

Period 4

Training Principles Note: DOMS, Overload and Progression
Coloured Muscle Man Diagram
Started Muscle Lab Exercise Assignment

Circuit and Challenge

Fitness Circuit - partners 1 minute on 1 minute off

Arnold press, double unders, carioca, burpees,
push press, kettlebell swings, ladder drills,
medicine ball squats, pushup dumbbell rows,
box jumps

M&M aka Mitch Martin Fitness Challenge (for time)

Suicide with situps and pushups on change of directions.
5, 10 , 15, 20.

Period 4
Skipping/Rowing 5 Min WarmUp
Partner Stretching
Fight Gone Bad fitness challenge (half the class finished)

Monday March 21 LAIR

Personal time to workout in the LAIR.

Period 2 - Beep Test as a workout for half the class.

Health~ CrossFit Games ~ Every Second Counts

Watched documentary. Answer the following questions in your notebook:

1. What is CrossFit?

2. What is the meaning of the title?

3. What are the CrossFit Games?

Circuit Training

Circuit Training - One minute ON, one minute OFF with a partner

SpeedSkaters, Double Unders, Squat, Weaver Hop, Quick Feet, Jack Knife, Wall Throw,
Push Up Spidermans, Arnold Press, Split Squat Cycle, Back Extensions, Carioca Square,

Kettlebells and 691215

Period 2 - Skipping Warm Up followed by LAIR Time and Bump to finish off.

Period 4 - Iron Core Kettlebell Workout/Instruction
- Fitness Challenge "691215" - write total time taken in your journal
- 4 rounds of pushups, thrusters, KB Swings, Box Jumps (6 reps, 9 reps, 12 and 15)

Excellent effort by all....particularly Shelby - "Coach of the Day"

Don't forget weekly reflection in journal.