WINE COUNTRY CRUSHERS
ROLLER DERBY TEAM
Crush It Week 2 ; Workouts
Below are three days worth of workouts for your second week.
See the below Cardio and Stretching ideas for days between these workouts. If you are feeling it, add them to the workouts.
Week 2, Workout 1
If you need a video reference for this workout please look at week 1. Video 1 for burpees and video 2 for back squats.
A. Strength:
Back Squat
(If you have access to a gym or weights.)
5 sets of 5reps
If you are new to this movement stay light and work on mechanics. Goal should be to break below parallel every time.
If you consider yourself a little more advanced build over the course of your 5 sets adding weight every time. Rest between 90 sec to 3 minutes between each set.
WOD: (workout of the day)
50-100 burpees for time.
Make sure your chest and hips are touching when you go down, and that you jump a little at the top. If you are just getting back into the swing of things only do 50-75 burpees. If you have been doing this a little longer do 100.
Acc work:
4 sets of 30 sec Plank Holds
Week 2, Workout 2
Sprint Intervals
If you can make it out to a track with a friend that would be ideal if not work with what you got :).
With our sprint intervals the goal today is to be consistent with your times. . It should be about 85-90% effort. Make sure and keep your time for each individual run and post it. Your i-phone timer works great for laps. Today we are looking for consistency. the goal is to be within +or- 5 sec on each one of your sprints.
EXAMPLE: 1st 200m 1:00, 2nd 200m 1:05, 3rd 200m 1:03, 4th 1:02…… and so forth.
Do your best to stay somewhat consistent.
Warm Up: (refer to last week video if you need examples)
2 rounds of
10 Dynamic Squat
10 Lateral Lunges
25’-50’ Knee Hugs
25’-50’ High Knees
25’-50’ butt kickers
25’-50’ High Kicks
Workout of the Day:
Beginner:
5x 200m sprint
Rest 2- 3 min
Intermediate:
7x 200m sprint
rest 90 sec - 2min
Advanced:
10x200m sprints
Rest 90sec-2min
Cool down:
Stretch, roll out your legs, go for a recovery jog or walk for a couple minutes.
Week 2, Workout 3
Work out of the Day for everyone!
As many rounds as possible in 5 min of:
10 Single Leg Deadlift 5 left/5Right- Focus on good mechanics not speed
10 v- ups
10 jumping stars
Rest 3-5 min
As many rounds as possible in 5 min of:
10 Supermans
10 sit ups
10 Lunges 5right/5 left
rest 3-5 min
As many rounds as possible in 5 min of:
10 inchworms
10 russian twist
10 squats
Cool Down:
Stretch, roll out your legs, go for a recovery jog or walk for a couple minutes.
Cardio and Stretching
Here is an interesting article on using a foam roller: Mobility-Recovery
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Nutritional Tips.
Week 2 Tips: Portion Control
Learning portion control is an important lifelong skill to aid in weight loss and/or maintaining a healthy weight. It also can be an extremely difficult skill to learn for everyone, even dietitians : ) The absolute best way to learn portion control is to actually measure out portions of foods, specifically whole grains, protein, dairy, and fats. I generally don’t worry too much about being exact with portions of fruits and vegetables (other than starchy vegetables such as potatoes corn and peas). If measuring out your food sounds daunting and unrealistic, try the plate method: fill ½ 8-10 in plate with fruits and vegetables, ¼ plate protein, ¼ plate whole grains or starchy vegetables.
Choose whatever fruits and vegetables you like. Any preparation method is fine as long as you minimize any fats or oils used. Also, be sure that your vegetables are the non-starchy type, anything other than potatoes, corn, and peas. For the protein portion of your plate, choose lean protein such as skinless chicken breast, lean beef, beans, eggs, or other meat-free options such as tofu. I like to season my proteins with garlic, onions, and plenty of herbs and spices. The last ¼ of your plate is for your whole grains or starchy vegetables (potatoes, corn, peas). These will be providing you with the carbohydrates you need for optimal brain function and to fuel your workouts. Whole grains could consist of whole wheat toast or a roll, whole grain pasta, brown-rice or the more unique grains such as bulgur, quinoa, and millet. If you do decide to bust out the measuring spoons, following these general portion guidelines:
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Keep meat portions to 3 oz servings
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Grains should be about 2-3 oz servings. 1 oz is equal to 1 slice bread, ½ cup cooked rice, oatmeal, or pasta.
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Fats such as oil, butter, salad dressing, 1-2 tbsp per day
Taco Salad Plate
1/2 plate: Nonstarchy Vegetable:
Lettuce, tomato, and sweet pepper
1/4 plate: Starchy Vegetable or Grain:
Tortilla chips and beans
1/4 plate: Protein:
Beef, lean ground beef, or chicken
Meal Total: 377 cal., 18 g total fat, 318 mg sodium, 19 g carb, 27 g pro.
Tip: Measure your meat: 4 ounces of uncooked meat usually cooks down to a 3-ounce serving. To visualize a serving of cooked meat, think of a deck of playing cards.
Natalie Harris, MS RD CD