Fitness Challenge
Alright Guppies, we came, we saw, and we conquered Long Beach. But this time, we want to amp it up for SF, which is right around the corner. Each and everyone is amazingly strong, time to show SF what we can do! For this week’s fitness challenge, we’re focusing on AB work. Here’s what you can do:
planks
crunches or situps
twisting crunches or situps
bicycle crunches
side bending (for obliques)
leg lifts
and many more…
And let’s not forget, we paddle as one boat, we earn teams as one boat:
(per day)
2 points for 20-29 min cardio
3 points for 30+ min cardio
1 point for every 30 ab reps (or 1 min plank), up to 5 points/day
3 points for each gold boat challenge (see below)
Let’s aim for 30 participants and 200 points this week!
Gold boat challenges
——————————–
cardio:
high-intensity interval run (similar to the 3-2-1 from practice):
800m, 1min rest, 400m, 1min rest, 200m, 1min rest
rest 4 minutes, then repeat
strength:
Armstrong pushup/pullup program
http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong%20Pullup%20Program.htm
(ask Ellen or I if you have questions)