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Winter 45 minute Cross Train Mash Up - November!!
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23-10-2012 10:47pm#1There is a winter cross train thread on the A/R forum but I figured we could add a bit of 'messing' to our version
The idea is this.
You create a 15 minute challenge for your 'opponent' who has to complete/attempt to complete it 3 times over the course of November. You can make the challenge whatever you like but ideally it will be fun, realistic and perhaps beneficial to your 'opponent' in the long run.
You must post some sort of comment/report to say you did it. You can do all 3 attempts in a row or one a week its up to you.
Thank this post or post something in the next few days if you want to be involved. I'll throw all the names into a hat and draw mash up pairs for November
You may think of a creative XC challenge between now and then but may change your mind completely when you find out who you are up against!!
You can also do any of the challenges set out by anyone else, (including the one you prescribed!) as long as you have completed your 'opponent's' challenge 3 times first.
The winners will be anyone who takes part, has a bit of craic and gains something fitness related from it
As an example I'll pull Oryx vs Griffin100 out of the hat, they will then post their challenge to each other
Oryx
@Griffin100
5mins burpees, 5 mins hopping on left leg, 5 min hopping on right!
Griffin100
@Oryx
15min straight backstroke!
Are you in?! 10
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Cool 12 in so far, thats going to be 12 interesting 15 minute fitness challenges on the menu for November already
@Oryx... that will be down to the whim of your 'opponent'
@AKW... ideally you will design the challenge to suit your 'opponent'. Make it tough if you like but no point in creating an impossible challenge. Ideally it will be fun too as we will expect people to report on how they found the challenge. If its too easy they can dust off your challenge in one foul 45 minute swoop... Its entirely up to your imagination. I'd imagine BTH could do with some tabata intervals for instance Other people might just need 15 minute of lovin'
@hoochiedoubledee - hay bales? sure thing. It will be up to your 'opponent' to find the next best suitable thing to substitute for hay bales if none are easily available. Plenty of kids hangin' out on street corners you could hurdle...0 -
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RacoonQueen wrote: »Just so you know, my preferences are kingQuez, BTH and jackyback. I could have a LOT of fun with this!
Will it involve drinking??0 -
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RacoonQueen wrote: »Just so you know, my preferences are kingQuez, BTH and jackyback. I could have a LOT of fun with this!
Stick me down if I can get RQ for setting a challenge0 -
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Reid Repulsive Text wrote: »I will make way to keep the numbers even, enjoy.
Boo.
:mad: Quitting is not in your DNA!!!! Dammit!! 0 -
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Okay...I'll go first (which may not be wise, but here we go...)....
Oryx....my challenge to you is something we all did in grade school, skipping rope. I'd like for you to skip rope in whatever fashion you can muster for 15 minutes, but a few ideas are as follows -
Skip rope for 3 minutes to warmup, rest 30 seconds - then alternate high intensity skip for 1 minute, rest for 30 seconds.
Another idea is found here:
http://www.superskinnyme.com/lose-weight-jump-rope.html
(you can modify this however you like)
But my favorite idea for you is something along these lines...with music. Some great moves here I'd love for you to learn and embrace.
Bottom line - be creative, you can come up with your own workout to fit your style and personality - you just need to do it for 15 minutes and report back to us. ENJOY!!! 0 -
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griffin100 wrote: »How do you think I feel - I've seen photos of you :mad:
Ok, considering who I'm matched up with how about a swim challange:
5 mins kick (fins allowed) / 5 mins threading water / 5 min kick - all done without a break
Accepted!
My challenge to Griffin100 and BTH
Back in my rowing days we used to do a Calistenics session. Basically using you own body weight to build strength endurance. Its a sure way to make your quad feel like they are on fire! Its a great set though.
1. 25 squat jumps - squat, touch floor with both hands and jump from that position.
Establish a rhythm rather than start stop.
2. 25 burpees
3. 25 squat jumps
4. 25 jumping jacks
5. 25 squat jumps
6. 25 lunges on each leg
7. 25 squat jumps
8. 25 push ups
9. 25 squat jumps
10. 25 sit ups
11. 25 squat jumps
12. 25 tricep dips on a bench or arm of sofa...
13. 25 squat jumps
14. 25 twists - elbows raised to chest height and rotate torso fully
15. 25 squat jumps
Its a continuous set. Move from squat jump straight to next exercise and take 10 secs before before next squat jumps set. Feel the burn!!!!!
Since JB has ditched Izoard I figured a threesome with Oryx and Dory Dory will cheer him up. That trio now assume same challenge format as the other trio. Each person posts a challenge that the other 2 must do twice :-)0 -
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Ok kiddo, I intend destroying you before months end. You'll be racoon roadkill by the time I'm finished with you.
Your first mission is: 15mins off-road uphill running. Route choice is yours, but it has to be continually uphill, trail or harder terrain, and a decent steepness. Don't even think of the Phoenix park (I'll offer suggestions if you like).0 -
Izoard, if you have a video camera, would you mind filming yourself doing your jump rope routine to dance music??
Dory, I presume that is you in the video?
While I can handle public humiliation, I can't actually skip.
I'll break out the eldest's Dora the Explorer skipping rope when I get back and see if something has automagically changed.
On the high probability that hasn't changed, can I request a back-up challenge* on technical grounds?
* chugging a pint in 5 seconds, I could have a crack at...0 -
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Dory, I presume that is you in the video?
While I can handle public humiliation, I can't actually skip.
I'll break out the eldest's Dora the Explorer skipping rope when I get back and see if something has automagically changed.
On the high probability that hasn't changed, can I request a back-up challenge* on technical grounds?
* chugging a pint in 5 seconds, I could have a crack at...
Okay, then think of it as "jumping" rope and not "skipping" rope - does that help?? Just a simple jump-up-and-down action will suffice...and you can get a little crazy by "running", or "knee-lifting".....BUT, if you are truly not coordinated to do this, then I will give you another challenge, so let me know. (and you know, you don't even really need a jump rope to do this - you can use your air-jump-rope....think air-guitar)
One question - if I challenge you to chug a pint in 5 seconds, then what will you do for the other 14 minutes and 55 seconds?? 0 -
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Kurt Godel wrote: »Ok kiddo, I intend destroying you before months end. You'll be racoon roadkill by the time I'm finished with you.
Your first mission is: 15mins off-road uphill running. Route choice is yours, but it has to be continually uphill, trail or harder terrain, and a decent steepness. Don't even think of the Phoenix park (I'll offer suggestions if you like).
I knew you'd do that!0 -
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Right Boss,
Front elbow plank(FEP) > right sided plank(RSP) > FEP > left sided plank LSP > FEP - 20 seconds each position
FEP move to lifting right arm out straight infront of you, back to FEP restabilise and lift left arm, back to FEP and restabilise > RSP with free arm and free leg lifted > FEP lifting both legs > LSP raising free arm and leg > FEP raise right arm, left arm, right leg, left leg - if you fail you start again - once stable with arm/leg raised or back on elbows hold each position for 10 - 15 seconds
FEP > FEP w/right arm + left leg raised > FEP > FEP w/left arm + right leg raised > FEP - 30 seconds each position
T-Roll ( can send images of this, images aren't mine so don't want to put them on the public forum )
Start in a push up position;
Rotate to your side, keep your hips up.
Return to the middle(RTM)
Now rotate onto your other side,
That's your practice done, now;
Repeat this sequence. This time you start in the push up position and do one push up, rotate, RTM, do one push up, rotate, RTM do two push ups, rotate to side, RTM, do two push ups, rotate, RTM do three push up, rotate...
continue until you're finishing with a set of 15 push ups.
Feet elevated push up
3 x 10
I haven't timed this...can give you a whole 45 min workout if you like though :pac: I have one that takes me over an hour.
edit: If it goes over the 15 you can drop the elevated push ups 0 -
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/\ /\ /\ /\ /\ /\ /\ /\ /\ /\ /\ /\
Thats @ Bennymul by the way....
hint Bennymul, littlemsfickle is one fit chic so don't hold back!
Folks, some cool challenges so far. Who will be the first to attempt one. I plan to give Griffin100's swim challenge a go either at the weekend early or whenever the pool is quiet enough for 5 min treading water mid lane 0 -
RacoonQueen wrote: »Right Boss,
Front elbow plank(FEP) > right sided plank(RSP) > FEP > left sided plank LSP > FEP - 20 seconds each position
FEP move to lifting right arm out straight infront of you, back to FEP restabilise and lift left arm, back to FEP and restabilise > RSP with free arm and free leg lifted > FEP lifting both legs > LSP raising free arm and leg > FEP raise right arm, left arm, right leg, left leg - if you fail you start again - once stable with arm/leg raised or back on elbows hold each position for 10 - 15 seconds
FEP > FEP w/right arm + left leg raised > FEP > FEP w/left arm + right leg raised > FEP - 30 seconds each position
T-Roll ( can send images of this, images aren't mine so don't want to put them on the public forum )
Start in a push up position;
Rotate to your side, keep your hips up.
Return to the middle(RTM)
Now rotate onto your other side,
That's your practice done, now;
Repeat this sequence. This time you start in the push up position and do one push up, rotate, RTM, do one push up, rotate, RTM do two push ups, rotate to side, RTM, do two push ups, rotate, RTM do three push up, rotate...
continue until you're finishing with a set of 15 push ups.
Feet elevated push up
3 x 10
I haven't timed this...can give you a whole 45 min workout if you like though :pac: I have one that takes me over an hour.
edit: If it goes over the 15 you can drop the elevated push ups
Just finished this (minus the 3x10 at the end). For someone who never does core work, I found these REALLY hard. So much that I was thinking before of saying you could break my uphill challenge into 3x5mins with 2 min rest in between... but no more. RQ, you are a sadist. I can see the benefits of doing these core plank holds. The push-ups... I found really hard towards the end. For starters I had to take a couple of breaks in between. Also, just so I'm sure I'm doing them correctly, I was doing:
(1xPush-Up: Rotate to Right side: Return to Middle: 1xPush-Up: Rotate to Left side: Return to Middle)
(2xPush-Up: Rotate to Right side: Return to Middle: 2xPush-Up: Rotate to Left side: Return to Middle)
(3xPush-Up: Rotate to Right side: Return to Middle: 3xPush-Up: Rotate to Left side: Return to Middle)
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(14xPush-Up: Rotate to Right side: Return to Middle: 14xPush-Up: Rotate to Left side: Return to Middle)
(15xPush-Up: Rotate to Right side: Return to Middle: 15xPush-Up: Rotate to Left side: Return to Middle)
Finish
Just want to check this is correct- or is there a set of push-ups missing from each set? Also are breaks allowed (couldn't have done the whole lot in one set)? Anyway, cheers, its very useful to try something you might not otherwise, this whole thread is a fantastic idea.0 -
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Shotgun, you are going to kill me. I have a bad knee as it is but the squats will probably help, need to get those glutes working.
Griffin100, Interested will be glad to see me doing all that kicking, but I aint looking forward to it.
Now your challenge......
Hows your co-ordination?? You comfortable with your your manliness?? Not physically demanding, but enough to work up a sweat and get you moving in a way you wouldn't be used to. I can't see either of you doing this one in public.....
This has taken a little research, and I was hoping to get something a little easier on the eye, but unfortunately the easy on the eye videos were too short or recorded at an angle so they were difficult to follow (no, I haven't tried it myself, I don't see anything in the rules about that)
So, you have a choice, do the first 15 minutes of this video twice or knock out the whole 30 minute challenge in one sitting.
Enjoy boys..........
http://www.youtube.com/watch?v=uDgbBdS9W540 -
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