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Workout Challenge

Tuesday May 19... as we start up dryland this week - I will post 2 workouts for the week, you are welcome to go down the list as do more if you are not attending dryland. 

Friday - we will try to still have a Zoom workout at 1pm with the group that is not at Friday Dryland. 

This week... 

Workout #1 - 

70 Min Run  / Walk Run / or 45- 60 mins of skipping 

Stretch 20 mins - each of these 10 stretches  - 2 x 1Min each 

https://www.medicalnewstoday.com/articles/326799

Workout 2. - 

11 and under 10 rounds at least / 12-13 = 12 rounds at least  / 14 and over 14 rounds at least 

30 seconds Back plank bridges – add full back stroke 

30 Seconds Streamline lunges (13 and over with weights and can push up at the top) push-press

30 seconds streamline crunchie with leg kicking and hold.  SEND A PIC OF THIS

30 seconds 1 leg SQUATS -other leg forward (called shoot the duck if you were on skates) 

30 seconds – Bear Crawl – 15 forward – 15 backwards – HIPS LOW.

And 20 mins of stretching or yoga. Do a little ankle flexibility.

 

 

SO.... I totaled the last 5 weeks up - gave 15 points to the weekly winner and then 14-13-12.... to the following people. If you tied - you got the same score. Example - tied for second -you both got 14 points. 

We will change it up now that dryland has started for many. So Workout Challenge top peeps are (drumroll.........)

Listed below. I got to some peoples places to drop off prizes... the rest of you -we will get you your swag soon.... Congrats to the overall winner Dylan who motivated us all to do more... including me =)  Coach Chad 

Dylan Derose  15 15 14 14 14 72
Jordyn S  12 13 15 15 15 70
Rowan S  14 12 13 13 13 65
Taylor F  11 14 12 13 13 63
Braedi Hamar 13 12 13 11 13 62
Isabelle Groundwater 9 12 12 12 13 58
Gabby K 8 12 12 10 13 55
Morgan L  7 15 12 7 13 54
Rachel Butt 4 9 8 10 13 44
Ashtynn Cullum  1 6 12 11 13 43
Aliya Grant 1 3 11 12 13 40
Jadyn Grant 1 3 11 12 13 40
Chad Webb 3 8 8 9 12 40
Peyton B  10 13 8     31
Ethan Butt 1 8 5 6 11 31
Darby Hamar 1 4 10 5 11 31
Amanda (coach)     8 9 13 30
Jesse Nuefeld 1 5 8 3 10 27
Cristelle P  6 10 8     24
Niomi Nuefeld 5 6 9     20
Brianna Irawan  2 8 5     15

ZOOM WORKOUT Friday May 15. 1 pm

New zoom code and password for 1 pm zoom workout :) 

The new code is 895 182 2088. And the password will be 6uAZeP.

Great job last week... This week - Bonus point for showing me you made your mom a homemade card !

Also Bonus point for someone completing 4/5 days of workouts with you! Virtually. Send pic each day!

THIS WEEK IS GET OUTSIDE AND DO WHAT YOU LOVE. Choose whatever activity you want and do it. Send me a score for the day. 60 Mins or more of activity that raises your heart rate a bit (jogging, hiking, biking...etc) is 10 points. Just walking... take your parent(s) and go for 90 mins for 10 points. Do a combination of what we have been doing and a hike... Whatever you like !

ON Friday morning 10am we will do our team workout of burpees and core... I will post the Zoom link.

MONDAY MAY 11.       70 Min Run  / Walk Run / or 45- 60 mins of skipping / or 2-3hr hike / bike

Stretch 20 mins - each of these 10 stretches  - 2 x 1Min each 

https://www.medicalnewstoday.com/articles/326799

MAY 4-8 RESULTS 

Jordyn S  10 (11.2) 10+ 2 10+1** 10** 10 57
Dylan Derose  10 (21km) 10+2 10+1 10 10 53
Rowan S  10 (10.25km) 10 * 10+1* 10* 10 52
Taylor F  10 (13.2) 10+1 10+1 10 10 52
Isabelle Groundwater 10 10 10+1 10 10 51
Aliya Grant 10 (10.3)* 10 10+1 10 10 51
Jadyn Grant 10 (10.3)* 10 10+1 10 10 51
Braedi Hamar 10 (8.6km) 10 10 10 10 50
Gabby K 10 (12km) 10 +.5 10 9 10 49.5
Morgan  10 (9.5) 10 1 10+1   10 42
Ashtynn Cullum  10 (6.5)  10 10   10 40
Rachel Butt 6.5 (3km) 9 9 9 6 39.5
Amanda (coach) 10 (6.7) 10 10 8   38
Chad Webb 10 (8km)*   5 10 10 35
Ethan Butt 5 (2km) 6 9 8   28

FRIDAY - WORKOUT WITH A FRIEND FRIDAY... or lots of friends.... 

1pm - ZOOM workout 

THURSDAY  -  

Your AGE = how many rounds… or more… do the exercises in rounds not one exercise 10-14 times.

Chaturanga pose hold for 30 / 45 (12 and over) WATCH THE WHOLE VIDEO - do the 3 technical things correctly.

 2 mins skipping / or streamline jumps 

30 seconds crab walk (15 foreword 15 backwards) 

3 x (1 min run (sprint) and 1 min walk) This will take 6 mins.

Repeat….. 

Text me the 3 things you have to do in Chaturanga that he says with a picture of this pose. 

 

WEDNESDAY - Check out the videos for GREAT TECHNIQUE (click on the skill to view it done well)

11 and under 10 rounds at least / 12-13 = 12 rounds at least  / 14 and over 14 rounds at least 

30 seconds Back plank bridges – add full back stroke 

30 Seconds Streamline lunges (13 and over with weights and can push up at the top) push-press

30 seconds streamline crunchie with leg kicking and hold.  SEND A PIC OF THIS

30 seconds 1 leg SQUATS -other leg forward (called shoot the duck if you were on skates) 

30 seconds – Bear Crawl – 15 forward – 15 backwards – HIPS LOW.

And 20 mins of stretching or yoga. Do a little ankle flexibility.

Also... bonus point... read the NEWS I posted on our site (book pages to read) and do the task =) 

* indicates extra people worked out with them,  

 

TUESDAY 

 

Yoga.  You can do another but something similar to this (last weeks)   YOGA

10 Rounds or more.       11 and under /  12-13  /  14 and over

10/12/15 push ups elbows in

30 /40/50 sec plank on hands alternate touch foot to opp hand 

14/17/ 20 sit ups streamlines

5 SLOW deep squats 5 seconds down -5 up.

15/20/20  dips off chair or step.

 

MONDAY. MAY  4th - 70 min run - or walk-run, Can't run - skip ! Cant skip - find something that will gas your legs like a run =) 

 

 

JORDAN - This weeks champion !!! 

 

Jordyn S    10** 10** 10 +2  10*** 10+3* 55
Dylan Derose    10* 10* 10* +3 10 10+1* 54
Rowan S    10* 10* 10 +2 10** 10+1* 53
Braedi Hamar 10 10 10 +2 10 10+1* 53
Gabby K   10 10 10 +2 10 10 52
Ashtynn Cullum  10 10 10 +2 10 10 52
Morgan    10 10 10 +2 10 10 52
Taylor F    10* 10 10* +1 10* 10+1* 52
Isabelle Groundwater 10 10* 10** 10** 10 +2* 52
Aliya Grant   10 10* 10* +1 10* 10 51
Jadyn Grant   10 10* 10* +1 10* 10 51
Darby Hamar   10 10 10 10 10 50
Niomi Nuefeld   10 10 10*  10   40
Peyton B      10 10 10   30
Amanda (coach)   10 10 10 10 30
Jesse Nuefeld   10 10 10*     30
Cristelle P   10 10     10 30
Chad Webb   5 10 5   10 30
Rachel Butt   3 8.5 5.5 5.5 8 30
Ethan Butt     9 9     18
Brianna Irawan  5       10 15

 

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DAY 5 (WORKOUT WITH FRIENDS FRIDAY) This is Fridays link to a zoom workout together... 

Chad Webb is inviting you to a scheduled Zoom meeting. Can't make it... do a 60 min workout from a previous day.

Topic: WLBF Dryland session 
Time: May 1, 2020 01:00 PM Vancouver

 

 

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THURSDAYS 

DAY 4 - 38 min Yoga.   https://www.youtube.com/watch?v=9kOCY0KNByw

and 1 of these 2 core videos     

12 min core - 5 min stretch - https://www.youtube.com/watch?v=wdwi4mLrLMc

OR THIS CORE video - https://www.youtube.com/watch?v=UMQ_wtLj_Ks

 

* notes that another person joined them in that workout 

 

DAY 3 - WEDNESDAY -thanks Morgan for this one...and a few of my additions.                           CAN'T RUN = do 15 burpees instead or running. 

HOW MANY ROUNDS CAN YOU DO ??? Will be scored by age groups. Send me pic of bicycle crunchies and total rounds. 

100 squats , 1 min run sprint, 1 min walk

90 sit ups, 1 min run sprint, 1 min walk

80 mountain climbers, 1 min run sprint, 1 min walk

70 Lunges (35 each leg), 1 min run sprint, 1 min walk

60 bicycle crunchies, 1 min run sprint, 1 min walk

50 straight leg and hip raise, 1 min run sprint, 1 min walk

40 Plank from hands to elbows back to hands, 1 min run sprint, 1 min walk

30 Russian twists, 1 min run sprint, 1 min walk

20 push ups elbows in, 1 min run sprint, 1 min walk

10 -5 second back arches, 1 min run sprint, 1 min walk

5 mins stretch 

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DAY 2 - 50 Min workout . https://www.instagram.com/p/B_VpxuenFCG/

workout starts about 6:50 into the post. You need 2 equal weighted items (soup cans? books?)

AND 15 mins stretch. 

Send me a link to a great online workout that you found instead of a picture.

____________________________________________________________________________

Great job last week - I combined week 2 and week 3 for prizes. Where you placed was scored and combined for both weeks. Winners Dylan, Peyton, Jordyn, Aliya, Taylor, Jadyn.

MONDAY DAY 1  April 27. 

Bonus points this week for getting a person who is not on our list to do at least 3 out of the 5 workouts this week. 

They don’t have to compete the workout entirely (at least 50%) and they can be non- Blue Fins people.

 

10 sets for 12 and under,  12 sets 13 years old, 14 sets 14 and over, 20 rounds Dylan  = 9 points 

 

1 min plank on hands, lifting opposite arm and leg and hold for 5. Do a full free stroke with the arm if you can.     https://youtu.be/DFk3yGZv62U.  SEND PIC OF THIS ONE 

20 Squats

15 Burpees

15 push ups elbows in

5 push ups hands in front of shoulders

15 straight  leg raises with hip lifts. 

Hip lift (after raising legs) https://youtu.be/Axnr7YgMHqs

1 point for stretching 10-15 mins. 

* indicates extra person joined them. 

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WEEK 3 TOTALS

Dylan Derose    15 10 10 25 23 83
Rowan S    11 10 12 23 26 82
Peyton B    10 10 12 25 23 80
Jordyn S    15 10 11 14.5 29.5 79.5
Braedi Hamar   15 10 12 16 25 78
Gabby K    15 10 10 20 23 78
Aliya Grant   14 10 12 15 26 77
Taylor F    15 10 12 16.5 23 76.5
Jadyn Grant   13 10 12 15.5 26 76.5
Ashtynn Cullum    10 10 10 12 26 68
Morgan    15 10   19 23 67
Chad Webb   10 10 5 14 26 65
Amanda (coach)   10 10 10 8 15 53
Cristelle P   12   11   23 46
Niomi Nuefeld   3 9   7 26 45
Brianna Irawan    10 10 10 12   42
Jesse Nuefeld   1 9   6 26 42
Isabelle Groundwater   10 10 10   11 41
Rachel Butt   6 9 11 6.5   32.5
Ethan Butt   10 8 10 4   32
Darby Hamar   12 10   2   24
London P   10 10       20

DAY #4 - 70 Min run !!! BONUS is based on your distance you did last week in the same time... beat last weeks distance for some Bonus ! No pic required today... send it of your fitness tracker if you want.

ALSO. - Stretch 20 mins - each of these 10 stretches  - 2 x 1 Min each https://www.medicalnewstoday.com/articles/326799

 

DAY #3 - DO the STRENGTH II or Strength III video... 2/3 the way down the page on the yoga link. 

https://www.jeffgraceyoga.com/online-classes-for-swimmers.html    Picture of your best yoga move =) 

ALSO...  15 squats, 20 full sit ups or 30 crunchies, and 15 dips. 11 and under 6 rounds or more, 12-13 do 8 rounds or more, 14-15 do 10 rounds or more, Dylan do 15 rounds.

 

DAY #2 - 45 min core videohttps://www.instagram.com/tv/B-anHiTH2nN/?igshid=1lrqri5lfa3eg

and ..... 10 mins of flutter kicking on back, Russian Twists 8 mins (11 and under), 10 mins 12-13, 15 mins 14 over.   https://www.youtube.com/watch?v=NeAtimSCxsY   Don't cross your feet -keep them still.

Picture  -Send me a pic of your RUSSIAN TWIST 

DAY 1 - April 20 

Skipping challenge... air skip if you have no rope =) 

Track the TOTAL amount of time you skip for the day... take breaks (don't track that time) but how many minutes and seconds can you get done. EVERY 5 mins of skipping... you have to do 20 Push ups. Take a pic of you skipping and send it in with your TOTAL skipping minutes (not including breaks).  Bonus points for the top skippers in each age group =)  

Skipping. = 8 points.   11 and unders for 25 mins of skipping (that't 100 push ups), 12 years old 30 mins (120 push ups) 13 and over 40 mins (160 push ups)

Do the following stretching video... or stretch for 15 -20 mins.  (2 points) 

https://www.youtube.com/watch?v=sDAKuq2tL1U 

Stop immediately if you feel pain... or body position is compromised... better form is better than more !!! Look online for proper way to do any activity that you are not sure of. 

MISSED A WORKOUT. - do one this weekend and send it to me by Monday to get the full points.... No bonus 

Each week I will tally the scores. Each week we will start with 0 points and have weekly winners.  At the end of the Challenge (many weeks away) I will have a grand prize winner, and maybe some top placings, possibly Age group winners.... you never know =)  

 

 

FRIDAY - April 17.... last day of workout for this week... Remember if you make up a workout and do one this weekend that you missed- send me a score. I will keep track for the grand PRIZES a few weeks away. 

DAY 5 - Find a person or 2 that you haven't talked to in a bit and do a workout with them !!! Either by face time, house party, zoom, or even text if your wifi isn't great. Sibling at home doesn't count - find one other friend to workout with. I can give you peoples numbers or hook you up with a friend...  if you text me in the morning. 

BONUS !!!! Workout Virtually with more than 1 friend... 2 or 3... more ?? More friends = more BONUS marks!

You decide on the workout in your group.... minimum 45 mins to 60 and 15 mins stretch. Make it hard and fun.

PICTURE./// send me a picture of the facetime, texting or whatever youa re doing with your firends virtually..... 

 

WEEK 2 April. 13 - 17

DAY 1 - CHOICE workout of any we have done.

Day 2 - (3 levels for 10 and under, 11-12, and 13 and over)(send a pic of your boat pose)

10 rounds of   16 - 18 - 20 Burpees with full push ups,   16-18- 20 squats,  30 sec russian twists,  30 sec leg kicking, 

30 sec boat pose BOAT POSE ,  30 sec back arch with L's  - Some Examples 

DAY 3 -Wednesday April 15

 30 Mins core / stretching video (3 points) https://youtu.be/N5ViYeGJOCA

 

8 rounds (7 points) - 10 rounds for 13 and over  (7 points)

 

2 x 30 seconds run - very fast !!!! All out   30 seconds walk back.

OR -Can’t run  2 x 30 second very fast skipping 30 rest. 

 

30 seconds back bridge - leg raises (15 sec each leg). https://youtu.be/rIk2LNFjtdI

30 seconds shoulder push ups

30 seconds pull cords (if you have them) or 30 seconds dips

Hold plank, use one hand to touch each wrist, elbow (alternate), shoulder, hip, knee, ankle and back up knee, hip, shoulder..... 

SEND PIC OF PLANK with you touching either knee or ankle =) 

 

DAY 4 - April 16

THURSDAY 

70 min run tomorrow - record your KM 

20-30 min of stretch / yoga your choice - hip mobility # 2 on our yoga (website) would be good.

Send me KM and a pic of any stretch,

ALSO...BONUS 2 POINTS -  Send me a pic of you doing a household chore (or yard work) without being asked for at least min 20 mins.

 

 

WEEK 1 April 4-10 

 


DAY 1 April 4- 100 -120 Burpees and 30 Min Yoga core video

https://www.youtube.com/watch?v=vDrwLeCntdI

DAY  2 April 5 

 

9 rounds (1 point each)

80 single skips  or 50 streamline jumps (every 5th is max) or 80 pretend skipping 

12 streamline lunges 

15 dips 

30 seconds leg kicking on back 

15 deep squats 

15 full sit ups  or 20 Russian twists 

 

And (1 point) send me 1 pic, or short video of you doing a dryland activity that we don’t normally do. Find a good one :)

Search for a good one and try it.

DAY 3 - April 660 min run and 25 min core video 

https://youtu.be/hqwkW2QSMV0 

DAY 4 - April 7 

8 rounds of - 

25-30 jumping jacks - full up and down motion 

10 push ups, 5 squats, 10 butterfly's 2 seconds up, 2 seconds back (look at Taylor News Day 2 Challenge)  

ALSO this fun video !!!   8 points for each round and 2 points for the video.

https://www.youtube.com/watch?v=rBh4_mvGlu8

DAY 5  - APRIL 8

So - welcome back for another fun filled day.... BONUS day....read carefully - text me the wrong thing - no full points :( 

Please do not reply ALL as that is too many texts. 

 

8 rounds - 1 point each 

30 sec skipping or streamline jumps (40 seconds for 13 years and over)

10 dips (12 dips for 13 and O)

10 star jumps (yep - jump up into a star and land back into standing) 

5- 10 push ups (hands slightly forward (not under shoulders)- so 1 hand length in front of shoulders) 

5 push ups for 11 and under, 7 for 12 year olds, 9 for 13 year olds , 10 for 14 and older 

 

And for 2 points do 30 mins of stretching or yoga.....your choice. Use our website for Yoga if you want -click on EXTRAS tab

or - here is the link - https://www.swimmingspecificyoga.com/yoga-for-swimmers-blog 

Try Boat Pose. - hold... shake... burn... rest... repeat.   BOAT POSE

 

Now the BONUS.... 

Keep doing more rounds of the activity.... 

Top people will receive BoNuS points !!!

Text me a pic of A star jump ONLY -with a smile.... and tell me your score out of 10, and how many extra rounds :) ALL IN 1 text

 

 

DAY 6 - April 9

6 rounds = 6 points 

 

25-30  squats (30 for 13 and over)

20 planks -touch knee to opposite elbow   https://www.youtube.com/watch?v=3DIqIh5fgPI  

30 seconds slow bicycle  - https://www.youtube.com/watch?v=SHzCqXCDREA

30 seconds rope climb -13 and over kids - legs off ground straight -   https://www.youtube.com/watch?v=h0R0NKJ64Ac

 

AND 4 points for doing the video !!!   47 mins 

 

Dryand video from Swim Outlet - 

https://www.instagram.com/tv/B-uSdxTnVom/?utm_source=ig_web_button_share_sheet

 

Text /email a picture of you doing the rope climb and your score ! Send it in with your score.

 

DAY 7 - LAST DAY Before your 2 days off =) 

 

3 x through this video. First 13 mins do 3 times, last 10 mins follow and stretch = 2 points each round = 6 points

VIDEO - https://www.youtube.com/watch?v=k5Q36UmuEuk

 

2 points.  -  30 mins choice activity outside where your heart rate has to be above 130 beats per minute 

Take breaks if you need, but do 30 mins in total above 130. 

Take HR for 6 seconds and add a 0 for an easy Heart rate.    CHECKING HEART RATE LINK 

 

 

2 POINTS. - send me a picture of an Easter card YOU made for someone. Send it out to your family this weekend.