Coach Walkman Fitness Challenge

Cross Fit Challenge 5:00pm – 6:00pm Location – 1900 W Sunset 65807

Starting Wednesday December 3rd we will be having Cross Fit Sessions, this will continue every Wednesday throughout December and January. The positive news gentlemen the Club will be paying for this so please make yourself accountable.

Springfield Rugby Club, I would like you all to work through program 1 and 2 in your own time throughout the month of December and January. I would suggest you work in pairs or pick evenings in groups so no cheating goes on. Record your results.

You should target yourselves to complete three sessions per week including Cross Fit if you can, those who can not make Cross Fit then complete four sessions per week.

Any Exercise I have listed that you do not know how to complete, look up on You Tube, full instructional video footage in how to complete the exercise!

Before you start any of the programs, you have from 25th November to December 2nd to complete round one of my fitness challenge. I would like you all to complete the below fitness challenge, again work in pairs, groups so no cheating goes on, complete the exercise correctly in good form, again do not cheat. Record your results and send to me once you have completed the challenge.

I will then keep a record. You will complete this challenge three times during the course of the season; results will only count between the dates I post. I will send a start date and end date for round two and round three.

At the end of the Rugby Season 2015 there will be a Trophy and Cash Prize for the Fittest Player and a prize for the most improved.

(Please send results to Rugbyflyhalf10@aol.com)

THE FITNESS CHALLENGE

Complete in the following order:

Run 1500 metres (Time and Record)

Rest For Five Minutes

Two Minutes – Push Ups/Press Ups (Chest to Reach 3 inches of the floor)

Two Minutes – Burpees (Stand with the feet just under shoulder width apart, bend the knees and reach down and place the hands on the floor so that you are sitting on your heels in a crouch position as a squat thrust. Transfer all the weight on your hands and then thrust the legs out and back as a normal squat thrust. From the squatting position jump up feet leaving the floor before hitting the ground again and returning to the squatting position and starting again)

Two Minutes – Sit Ups (Elbows to Touch Knees)

Two Minutes – Squat Thrusts (Knees come up to Elbows)

Rest for Two Minutes

Two Minutes – Shuttles Runs (Run between two points 20 metres apart, there at back counts as one. If you finish the two minutes in between points then it does not count, its up to your partner to inform you the time left)