Happy Friday! Here is the WOD for today! Continue reading →

Hey Gang!

After yesterday, I thought a nice easy WOD would be in order. I lifted this right out of the Concept2 Workout of the Day site with a slight modification. Continue reading →

Good morning, USF Crew!

This WOD is a challenge! One of my favorites. It’s been said that seconds on the water are paid for by hours in the gym. Today’s workout is one of those hours. Workouts like this EARN you those crucial seconds.  Continue reading →

Today is a good, long cardio WOD. Continue reading →

Hey Gang!

As the season approaches, I want to bring the workouts up a notch. Here’s the WOD!

Continue reading →

Hey Gang!

Rainy day again today. This is the bootcamp WOD routine I came up with today. Do it on your own at your local gym. Enjoy!

Warm up: 10min light cardio

2:30 erg (bike or treadmill)
:30 push-ups
2:30 erg
:30 squats
2:30 erg
:30 plank
2:30 erg
:30 squat jumps
2:30 erg
:30 burpees
2:30 erg
:30 squat jumps
2:30 erg
:30 plank
2:30 erg
:30 squats
2:30 erg
:30 push-ups
2:30 erg

Post how you feel afterwards!

Coach Charlie

Hey USF Crew!

For today’s WOD grab a partner and a football!

AM/Base:
100 push-ups
30 dips
10 pull-ups
5 x 7.5# wrist rollers–both directions

Main workout:
You and a partner start on a run. One is carrying a football. After 100m in, the person without the football sprints ahead. Once they reach about 10-15m ahead the individual with the football calls the sprinters name and throws the football to them. The sprinter will turn and catch the ball. The other individual becomes the sprinter and will sprint ahead of the new ball carrier until they are 10-15m ahead and repeat. It may take a few times to establish a cadence. Do this for 30 minutes. My old coach made us add a minute for every time we missed.

If you have no football or partner, 45 minute run.

Have fun!

Coach Charlie

Today’s WOD posted a great erg workout!

burpeessuck.com

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Today’s Chuck-Fit WOD!

Core strength is important in any sport. Continue reading →

Hey USF Rowing!

The WOD for today is lots of fun! A tabata set is basically 8 rounds of 20 seconds maximum effort and 10 seconds light effort–it is a painful 4 minutes. On the erg, its 20 seconds at -15 to -20 and a 10 second paddle. Continue reading →