The Workout Log

[burungkol]

The sister thread of Machete's The Workout Page.

This thread would be similar to Crossfit's WOD (Workout of the Day) since this thread's purpose is to act as a workout journal/log. Also, since we only have quite a few number of members, we would instead be posting WOWs or (Workout of the Week) every Fridays. This would give you enough time to prepare during the weekends if you (really) want to.

I strongly advise everyone to please post their results in time, before the next WOW had been posted. We will have the Leaderboards posted here as well to collate all information. Also, suggestions are always appreciated.

[burungkol]

I hope to pick WOWs that require little to no equipment so that anyone can participate.

JUMPING JACK FLASH
Instructions: (for time)
50 jumping jacks
45 squats
40 jumping jacks
35 pushups
30 jumping jacks
25 tuck jumps
20 jumping jacks
15 burpees
10 jumping jacks
5 burpees
Average time to complete: 5-10 minutes
Difficulty: 3-5
Purpose: Warm-up, Resistance and Cardio Bodyweight Circuit
Required equipment: timer (optional)
Demo Video by Machete: YouTube - Jumping Jack Flash

Please post your time.

[littlebadboy]

Thank you Machete and Burungkol for this workout log which is kind of a tip for me. I'll be joining an Arnis tournament here in less than a month. Since I have limited time to do the normal training, I think I'll do this for endurance and conditioning prep.

[burungkol]

Thank you Machete and Burungkol for this workout log which is kind of a tip for me. I'll be joining an Arnis tournament here in less than a month. Since I have limited time to do the normal training, I think I'll do this for endurance and conditioning prep.

post your results bossing! i'll do this tomorrow as warm-ups for my class. i'll post my time afterwards. this could serve as your training log to see and monitor your results, progress, etc.

[burungkol]

20100720:
My official time: 0:05:07
My female student #1 (w/ girl pushups): 0:05:37
My female student #2 (w/ girl pushups): 0:07:22
My "new" female student #3 (w/ girl pushups): 0:07:27
My female student #4 (standard procedures): 0:09:22

[buracho]

Boss thanks for sharing.. I was looking for this kind of workout. I'll definitely try this.
Memento Mori

[littlebadboy]

post your results bossing! i'll do this tomorrow as warm-ups for my class. i'll post my time afterwards. this could serve as your training log to see and monitor your results, progress, etc.

Tumatanda na talaga ako. I got to do 50 jumping jacks and half of the 45 squats tapos di ko na kaya. I know, it's pathetic... I'm 40 and I'm starting to feel it. Pero di ako titigil. Kakayanain ko!

[burungkol]

Boss thanks for sharing.. I was looking for this kind of workout. I'll definitely try this.
Memento Mori

ok sir, please post your time when you are done. you have until friday before the next WOW is posted. goodluck and have fun!

Tumatanda na talaga ako. I got to do 50 jumping jacks and half of the 45 squats tapos di ko na kaya. I know, it's pathetic... I'm 4 and I'm starting to feel it. Pero di ako titigil. Kakayanain ko!

suggestion ko pare, take your time. just try to finish it. yun ang importante. kahit maka 2 oras ka sa ngayon, ayos lang iyon.
basta do the best you can and do it smart. tapos pinakaimportante, log your time because we will do this again sometime, then we could compare the time differences.

that's the purpose of this log. to monitor your progress. lahat tayo, para magimprove. you can use this as a tool to get back to a better you.

you have until friday to do this.

[burungkol]

I hope to pick WOWs that require little to no equipment so that anyone can participate.

ANGIE
Instructions: (For time)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Average time to complete: 20-30 minutes
Difficulty: 5-8
Purpose / function: GPP, Conditioning, Full Body Anaerobic Work
Required equipment: Pullup bar, timer
Any other special notes:

Please post your time.

[Machete]

Medyo brutal 'to. Bihira ang kilala kong kaya mag 100 Pullups. Kahit sa Army kaunti lang. Maganda siguro Hindu Squat challenge. For time or volume.