The Gumsaba Ragnar Team represented us well with wonderful attitudes and unbound determination on their 195 mile overnight relay race from SF to Napa this past weekend. Events like these are the cement between the bricks of our community, they hold us together  together through thick and thin, and give us the strength we need to hold it together when all the other walls come crashing down.

I am incredibly proud of each and every one of our team members; of Coach Karen who prepared the team so well, the members who trained for months and finished, and thankful for those who stepped in last minute to cover for the bodies were not up for the milage.

Congratulations! Until next time… 🙂 Coach Michelle

Body Weight Workout

Equipment: Jumprope & Mat

Part 1: Dynamic warm up for 5 minutes

Part 2: R.O.M.-Timed Intervals 60 seconds work/10 seconds rest

Stand Up Sit Down – Alternate Legs and close eyes once they get bearings

Multi Planar Jumping Jacks

Hi Plank to Down Dog

Skaters

Glute Bridge Hip Extensions with rainbow arms

Squats

 

400M Run

 

Part 3: Bodyweight Count Out

Set 1: Perform 2 rounds

12 Sunfish Push Ups

12 Supermans

12 GBHE R

12 GBHE L

12 R Lunge with hip extension – start in lunge with R leg back. Lunge down letting knee touch ground gently, rise then do hip extension. Repeat 12X on same side.

12 L Lunge with hip extension

12 Low Side Plank Leg Lifts R – Lift/lower top leg 12X – mod: knee of bottom leg down

12 Low Side Plank Leg Lifts L

12 Side Lunge to balance R – Squat into R Knee with L Leg extended, then push weight into L leg and off of R coming to single leg stand on L and raising R to hi knee position

12 Side Lunge to balance L

12 Mountain Climbers

12 Squat Jumps – mod with 24 skips on Jumprope and 12 Squats

12 Half Burpees

 

Part 4: Running Intervals (if running does not agree with your body you can do this format on a stationary bike or rower)

 

Jog for 2 minutes – Run for 30 seconds – Sprint for 20 seconds – Repeat 6 rounds

Part 5: Stretch for 30 seconds per side:

Pidgeon Pose R/L

Scorpion R/L

Hurdlers Stretch R/L

Deltoid Stretch R/L

 

Gumsaba Outdoor Fitness Class schedule Tuesday 10/27/15:

5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX to Run

5:30AM Sunrise Danville Mens class – Coach Joel – TRX to Run

6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX to Run

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX to Run

11:00AM Cytosport Powert Training – Coach Briana (private class)

12:00PM Cytosport Power Yoga – Coach Jentry (private class)