Maggie's Farm

We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.

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Friday, April 21. 2017

Vigorous Exercise: Calis Day

A summary below of the hour of calisthenic circuits we did this morning (it's different every Friday) while we had the classical music station on pretty loud. The workout contained intense cardio bursts, explosive movements, agility work, and overall athleticism while igniting pretty much every muscle at some point. The endurance part comes in because for an hour your heart never has a chance to drop to a walking rate and you never stop moving hard except for the 1-minute breathing opportunities. Trainer uses a stopwatch to limit that.


A quick reminder that calis, like sports, are not really for strength-building, and strength is just one component of fitness. As fun as it sounds, after an hour you are ready for a nap. Such are the crazy burdens of having a white collar job in the First World.


A 3 min elliptical warm-up, then 4 band walks also as warm-up, then...



Then 3 circuits of each group -



Step and press 20 lb ball 
ladder drill
ski-motion air machine


(i min rest at conclusion)


jump rope
ladder drill
wall ball slams


burpees
jump rope
battle ropes


complex cross-over ladder drill
heavy jump rope 
body-weight lunges 


Posted by Bird Dog in Hot News & Misc. Short Subjects at 12:33 | Comments (4) | Trackbacks (0)

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I see the warm-up, but what do you do after the lunges?
#1 mike m on 2017-04-21 22:28 (Reply)
haha
#1.1 Bird Dog on 2017-04-22 06:40 (Reply)
I know what wall ball is (push pass med ball up to target, catch and repeat) and I know what ball slams are (from overhead position, slam med ball to ground, catch on shallow - you hope it's shallow - rebound and repeat), but what are wall ball slams - a typo or a combination of the two?
#1.1.1 mike m on 2017-04-22 16:41 (Reply)
We do wall ball slams and floor ball slams. All with heavy balls.
#1.1.1.1 BD on 2017-04-22 17:18 (Reply)

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