My new rotation includes weighted "calf drops"...instead of raises. With your toes on a ledge, you start up and pop down and back up quickly. I hold a kettle bell in one hand and the frame of a bench rack with the other, alternating sides holding the weight with each set. I can only do 4 sets of 10 right now...he wants me at 4 sets of 20.

Most of what I do is full body or core related...rarely do they isolate one muscle group. If I think of some more I will share.

invite Miscuit.

So I can squat her?? No problem!

My raises are on the edge of a ledge, and go from low to high, fairly quickly, similar to what you describe. Start with both, then left, then both, then right, then both, all in succession, in sets of 12, so each leg gets 48, but I could bump that up with relative ease.

Matt, I would add a few explosive elements such as box jumps. Nothing super high like i've seen a few of the crossfit people do. Just 18 to 24 inches is plenty. Dont do them weighted either. Just do them for time (about 30 seconds).
Also resistance sprint starts. There are some very fancy rigs for this but a simple resistance band hooked on one end to a staionary object and the other through a belt on you will owrk fine. You are only looking for a sprinters start and a little stretch on the band (do use a stout band and a very stationary object).
Jump rope for about 15 minutes.
I really like the 40 yard sprints with the sprint chute attached, but those are hard to come by (pricey).
Stair sprints are also a good one.
Nope explosive moves should ever be done cold, warm up first.

Box jumps could be done, using the same bench I use for my step-ups, more or less the right height. And yeah, I won't be doing any of the 5-foot vertical jumps that I've seen in those videos either! I've seen enough failures to know better

Jump rope could be done too, but I really get tired of smacking myself in the face/ankles with those darn things!

Stairs, I could do the 14 at home over and over, or the 2x sets of 11 at work (since my weight stuff is all done at work), nobody there to think about how weird I am at that time of day!

Thanks for the ideas!

Plyometric Cardio Ciruit:

■Suicide Drills
■Power Squats
■Mountain Climbers
■Ski Down
■Switch Feet
■Football Wide Sprints
■Basketball Drills
■Level 1 Drills
■Ski Abs
■In Out Abs
■Jabs
■Crossjacks
■Uppercuts
■Attacks

Three rounds of four items in one block = sore legs

Get your Insanity out of here! I could probably pull those DVDs out and dust that one off though, it's a pretty good circuit, and definitely makes me sweat!

I love Insanity!

Sounds so violent! Who do you have to attack? Or can it just be random a random person?

I must not comment on several of those most aptlyinterestingly named items above.

Knowing your maturity level, I'm sure it must be hard to take anything seriously! Especially things like power squats and crossjacks...

But, if you went through all of em, I guarantee you'd be hurtin' afterwards!

Yep, Joker fits right in with the rest of us.

She's been tainted.

We typically do four of the moves three times. If you aren't giving it your all by the third round the instructor will get next to--or in front of--you and "motivate" you to try harder

Sounds like Boot Camp.

frizzelfrazzelfrickenfracken pushups!
162 stoopid horizontal gravitational defiances done for today.
:bleh:

Yep!

Tuesday, when I was between sets, I added in jump-roping to go along with my push-ups, that are done instead of resting. Sheesh, that was tiring!

This morning was 20 every .4 miles (on a .8 mile loop trail). On an easy run day, seems like it shouldn't be too bad...but man, I never got settled into a rhythm during my run. I was huffing and puffing the whole time!

I have those days. Cant find my rythm, cadence, whatever you want to call it. Those days have a high degree of suckage.

Did you try the glove compartment of your car? You would be surprised at what is in there and no gloves.

I think it was more about the runs never lasting longer than 3-3.5 minutes. Need a solid half mile, more often a straight mile's worth of running to get a breathing rhythm going. Never got that chance!

Yeah me too. I have to show up for a race early enough to get in a mile warm up and finish the warm up about 4-5 min before the race start if I want to just jump into race pace and hope to hold it.

There was a big horse fly on the gym floor at TRX today. I think it was sick or something because it pretty much stood still on the floor and only occasionally moved around. I kept staring at it wondering if it would take off and fly in my face or something weird. That and my OCD wouldn't let me ignore it.

Anyway, Sarah (the instructor) was demonstrating some moves and she was moving around right next to the fly. The fly was lucky and avoided being stepped on.

After doing lunges I noticed the fly was gone. I thought it might have flown off to a safe location. Our next exercise was hamstring curls and we were put our feet in the TRX stirrups. Sarah was across from me on the alternate side. That's when I noticed she had stepped on the fly and it was stuck to the bottom of her shoe.

My OCD caused me to keep staring at the bottom of her shoe. She probably thought I was trying to look down her shorts or something.

So if we have this scenario correct, Freak is in front of a professional fitness instructor, with a body of coiled steel, displayed like a fine piece of modern sculpture, giving him vital instruction in how to do TRX with out hanging yourself and Freak is looking at..... the bug.

Yep, sounds like Freak! Having seen his fixations in person, this is totally believable.

and once again...I have laughed out loud...at my desk...by myself.

Thanks, Freak. You always manage to make me look ridiculous (or crazy...probably crazy.)