Iron Dragons: Land Practice (May)

Now, let's change things up a bit. My last couple posts were about my ongoing battle with coffee. (As a brief update, I'm getting better, controlling how much I drink. I have a medium coffee from Timmy's right now ... which doesn't really count lol)

This post is about being strong in body.

Iron Dragons

The Iron Dragons is a dragonboat team from the University of Toronto's Faculty of Applied Science and Engineering (more info
here). This year, I have the great privilege in joining the coaching team of the Iron Dragons.

In these upcoming posts, I will post the workouts we do, with a brief description. I will also have a running list of individuals with their scores. Whether or not you are part of the team, you are welcomed to post your scores and provide feedback / comments / advice to our training. Please note that this is only a snapshot of our training and does not reflect the U of T Iron Dragons etc (insert disclaimer). Oh yea, I may end up naming my workouts random names ... please let me know if there is a formal name and have failed to reference someone.

Okay, on to business!

Land Workouts

1. Iron Death (ID) 1.0
a. 100 squat jumps for time*
b. Max time plank hold*
c. 3x1min max rep pushups*
d. 3x1min partner leg raises
e. Mini pushup circuit (10 wide, 10 military, 5x2 leg raised, 10 diamond, 10x2 alternating - 1 hand forward, 1 hand back): 60 reps total
*Scores recorded


Notes:
1. ID 1.0 Notes
a. Squat depth (hips below knee level). Drive through heels. Sit back and avoid bending forward too much at the waist.
b. Straight plank, active core / upper body.
c. Pushups: full depth (chest / chin to the ground). Ladies have the option of using knees, but must use the same form for all 3 sets.
d. Partner push in all directions for full ab workout
e. Full depth not as important. Go as deep as possible and complete all reps. Use knees if necessary.

Running Scoreboard

Format:
Name (Date): 100 squat jumps, max plank hold, 1 min pushups set 1, set 2, set 3
*knees

All are welcomed to try out these workouts and post scores (see format). Please ensure proper execution of exercises.

Scoreboard:
Tony (2010-05-06): 2:39, 1:58, 47, 22, 13
Amanda (2010-05-06): 3:22, 1:17, 23*, 18*, 20*
Sarah (2010-05-06): 3:24, 5:14, 40, 32, 32
Josh (2010-05-06): 3:17, 3:00, 40, 25, 20
Sameer (2010-05-06): 4:35, 3:00, 38, 18, 11
Darrell (2010-05-04): 6:02, 2:10, 40, 28, 19
Jordan (2010-05-04): 5:37, 2:12, 22, 25, 15
Kris (2010-05-04): 5:50, 1:37, 37*, 19*, 22*
Brian (2010-05-04): 6:08, 2:30, 30, 11, 9




Comments

Tony Liao said…
Tony Liao(UC Waterdragons): 2:38.8, 1:58.3, 47, 22, 13

Josh, this timed trial is a pretty good workout to stimulate the entire core. Be sure to watch people pushups form and tempo as I don't believe that some of those people can sustain the same rep count after each set if they "are" doing each set with everything they have.

Keep it up.
Adrian Li said…
Oo, interesting. It's very "crossfit", Josh lol.

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