OWMA W.O.T.D.

Warm-up
short jog

Cone Drills:
Redlines - 5 rounds
Run 400 meters
Running Backwards - 5 rounds
Run 400 meters
Side to side - 5 rounds
Run 400 meters
Sprints - 6 rounds
Run 400 meters

Freddy's 10-minute abs
you have to be there to know what this is.

Bag Work
Straight Punches
Squats
Hook Punches
Skip Knees
High Elbows
Lunges
Intense Fighting
Plank Lifts (or Burpees)
(15 second intervals; three rounds)

Dumbell Work
15 lb. Dumbell Squats
10 lb. Dumbell Press
(30 second intervals with a 15 second break between transition; three rounds)

OWMA Quotable Quote
"My chain is broken!"
- said by Joanne to convince Freddy that we should stop doing bicycles

OWMA W.O.T.D.

Warm-Up
Run 400 meters
100 punches
100 jump rope turns
25 wall ball sit-ups

Circuit I
Bag push
Wall ball bounce
Push-ups (on knees)
(three rounds of 30 second intervals)

Fight Gone Bad
Row Machine (total calories)
Wall Ball (10 foot throws)
45lb. Sumo deadlift
24" box step-ups
45lb. overhead press
(three rounds of one-minute intervals; 1 minute rest in between rounds; keep track of reps; Joanne's final score: 193)

OWMA Quotable Quote
"Get some!"
- said by Freddy in his feeble attempt to inspire us to get in more reps.

P.O.T.D.: Cool Runnings Part I

While in Canada, we visited the Olympic Park in Calgary, where the movie Cool Runnings was filmed. Ahhh... the silly things that capture tourists.

OWMA W.O.T.D.

This image is courtesy of Crossfit. On thier Monday, July 24th entry, they posted this photo. Freddy, my Fit-2-Fight instructor is pictured on the front row, right side. He's the guy with the tatted sleeves squatting with that huge barbell. Congrats to Freddy for his CrossFit certification!

Instructor: Freddy

Warm up
Row machine
Run 400 meters
Jump rope
Run 400 meters
Jump rope

For Individual Times
20 push-ups (on knees)
30 wall ball sit-ups
50 squats
(Do this for three rounds; Joanne's time: 13:54)

Heavy Bag Work
Hook Punches
Straight Punches
Elbows High
(15 second intervals; three 3-minute rounds)

Barbell/Dumbell work
45 lb. bench press (30 seconds)
Rest 15 seconds
8 lb. Dumbell shoulder press (30 seconds)
Rest 15 seconds
(So this for two rounds; Freddy spots)

OWMA Quotable Quote
Joanne: I hate you Freddy!
Freddy: You know you want to have my babies!
Joanne: Stop. You're making me cry now.
- a friendly conversation between Joanne and Freddy

OWMA W.O.T.D.

Instructor: James

Warm-up
Jog
Cone Sprints - 5 rounds
Side to Side Runs

Circuit I
Dead lifts
Bicep curls
Tricep extensions
Push-up (on knees) with one-arm row
Wall ball sit-ups
(30 seconds each exercise; 5 rounds of the set)

Circuit II
Fighting the bag (30 seconds)
Jumping jacks (30 seconds) - 4 rounds
Run 400 meters

Fighting the bag (30 seconds)
Push-ups on knees (30 seconds) - 4 rounds
Run 400 meters

Fighting the bag (30 seconds)
Sit-ups (30 seconds) - 4 rounds
Run 400 meters

Fighting the bag HARD (30 seconds)
Defend (30 seconds) - 4 rounds
Run 400 meters

OWMA Quotable Quote
"It's in the hole!"
- said by James while trying to kick the bottles into the recycling bin

OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Jog Forward
Jog Backward
Jog side to side

For Individual Times
Run 400 meters (Joanne's Final Time: 2:29)
100 jump rope rotations (Joanne's Final Time: 1:28)
500 meter row (Joanne's Final Time: 2:10)

Timed Set
50 push-ups (on knees)
50 full sit-ups
50 squats
(Joanne's Final Time: 6:47)

Circuit
Bag jog
Squares
Bag hops
(three rounds of this set)

OWMA Quotable Quote
"I'm gonna start calling you 'Puddles' from now on."
- said by Freddy to Arnold about bald men sweating all over the mats

P.O.T.D.: Ice Cream Daze

In honor of the hot weather, here are a series of photos of Brendan enjoying some mini-ice cream cones. Again, this was taken in Canada. Stay cool and enjoy!

OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Forward jog
Backward jog
Side to side

For Time I
100 jump rope rotations
100 punches
Run 400 meters
(Joanne's Final Time: 5:40)

For Time II
20 1-2 punches on bag
20 wall ball sit-ups
20 1-2 punches on bag
20 push-ups (on knees)
20 1-2 punches on bag
20 push-ups (on knees)
20 1-2 punches on bag
20 wall ball sit-ups
20 1-2 punches on bag
(Joanne's Final Time: 6:03)

For Time III
50 squats
25 lunges each leg
25 wall balls
Run 400 meters
(Joanne's Final Time: 8:20)

Circuit
24" box step-ups
Straight punches on bag
Dumbell Thrusters
Skip knees on wall (or bag)
Dumbell deadlifts
Speed punches on bag
Barbell military press
Rest
(30 seconds at each station; repeat circuit three times)

OWMA Quotable Quote
"Are your knees that bad or are you just humping that thing?"
- said by Freddy to Stefanie while doing skip knees

P.O.T.D.: Joey loves Toblerone (a double header)

My sister and her kids are H-U-G-E fans of the TV show Friends. So when we indulged in some foundue in Banff, Nikko was totally excited to discover that the dessert chocolate fondue was made with Toblerone (Joey's favorite - you have to watch the show to understand it). Here Nikko is doing his rendition of Joey and his love for the Euro-chocolate.



We couldn't resist but take a photo of the giant-sized Toblerone hanging from the ceiling. (These suckers were HUGE!)

P.O.T.D.: The Three Sisters

Again, this was taken during my recent Canada trip. The mountains you see are called The Three Sisters. I took this while we were on our way to Banff. When I asked Brendan who the The Three Sisters were, he replied, "The Nina, the Pinta and the Santa Maria." (You gotta love kids!)

OWMA W.O.T.D.

Instructor: Freddy

Warm-up:
Run 400 meters
Cone Drills:
Redlines - 5 rounds
Running Backwards - 5 rounds
Side to side - 5 rounds
Sprints - 6 rounds
Run 400 meters

Medicine Ball Toss (with a partner)
Chest Toss
Shot put - left side
Shot put - right side
Torso cross toss
Overhead toss
Underhand squat toss
(30 seconds each exercise, which makes this 3 three-minute rounds)

Tabata Luv! (with an 8 pound medicine ball and a partner)
Sit-up ball toss
Push-ups with a ball toss
Wall Balls (no partner)
(For each exercise, it's 8 rounds consisting of 20 seconds of work, 10 seconds of rest; each exercise lasts for 4 minutes)

A final five minute round
15 squats
5 jumping pull-ups
10 push-ups (on knees)
(Do as many sets of this series within 5 minutes.
Joanne's results: six rounds plus two squats.)

OWMA W.O.T.D.

In honor of my various work outs I do to keep healthy and sane, I've decided to add this new feature to this blog. Unfortunately, I'm not running too much these days because I fiind that my back can't take it. Also, I like being blister free. This isn't to say that I've given up on running, I'm just exercising other options before insanity overcomes me again. So here it goes...

OWMA Workout of the Day (W.O.T.D.)
instructor: Freddy

Warm-up
Run 400 meters
50 jumping jacks
Run 400 meters
100 jump rope turns
Run 400 meters
50 jumping jacks
Run 400 meters

Three Rounds
Three rounds of the following exercises for time:
30 plank lifts
30 push-ups (on knees)
30 crunches with 8 lb. ball
30 squats
30 squats with 1-2 punch on bag
(Joanne's Final Time: 17:44)

Stretch on your own.

P.O.T.D.: Canadian Hockey

For some of you that actually read this blog, you'd know that my hockey-playing nephew Nikko (Theo Tydingco) was named after a Canadian Hockey player, Theo Fleury. In 2002, Canada won gold in Men's Hockey and pictured here in front is Fleury (along with Joe Sakic and Mario Lemieux). Fleury is only 5'6"! This photo was taken at the Olympic Park in Calgary. More photos to come (including more hilarious ones of Brendan!).

P.O.T.D.: Fake Boogers

Pic Of The Day: This was taken in Canada. Brendan discovered that if you touch your nose, from just the right angle, it looks like you're picking it.