Tuesday, July 31, 2012

WOD - 8/1/12

3 Rounds for time
Run 60 seconds
8 box jumps
6 squats
*Advanced:  5 Rounds

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"

Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Monday, July 30, 2012

WOD - 7/31/12

10 minute AMRAP
10 push ups
8 jumping jacks
6 one-legged bridges
4 dumbbell press

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"

Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Sunday, July 29, 2012

WOD - 7/30/12

3 Rounds for time
15 second (cumulative) plank hold
8 squats
6 knees to chest
*Advanced:  5 Rounds

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"

Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Saturday, July 28, 2012

WOD - 7/29/12

Walk for 6 minutes (measure distance walked)
* Advanced:  Walk for 18 minutes

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"

Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Friday, July 27, 2012

WOD - 7/28/12

8 minute AMRAP
10 jumping jacks
6 squats
Run 30 seconds

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"

Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Improving the blog

We're busily working to improve the blog. We've already discovered a couple of things that we will be adding to the posts to improve the blog. To this end, you will see the following changes in upcoming posts:

1. We will be sure to include a clickable link to the actual blog in each of the daily emails you receive. This was something so obvious that we managed to miss it.
2. We will note/clarify in each post what to do when you skip a workout. So, you workout Monday and Tuesday, but take Wednesday as a rest/recover day, you would resume on Thursday with Thursday's workout (not make up Wednesday's). This'll be noted in each WOD post.

Do any of you see improvements you'd like for us to consider? We want to hear from you. We want to make sure this program (including the blog and WMC webpage) is as user-friendly and conducive to making sustainable activity changes as possible. We hope you continue to be as excited about this as we are!

Thursday, July 26, 2012

WOD - 7/27/12

6 Rounds (for time)
4 burpees
6 box jumps
8 knees to chest

3-2-1-Go!


Feel free to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We would discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"

Remember, you have continual access to our WMC-MISFIT resource page (which includes videos and workout explanations) here: http://www.muschealth.com/weight/WMC_MISFIT/index.htm .

Wednesday, July 25, 2012

Smartphone users should bookmark blog

The WMC-MISFIT blog is formatted to nicely fit the screen on your smartphone. Makes for easy, on-the-go access!

WOD - 7/26/12

6 minute AMRAP
Run 25 meters
6 squats
3 push ups

Feel free to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We would discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"

Remember, you have continual access to our WMC-MISFIT resource page (which includes videos and workout explanations) here: http://www.muschealth.com/weight/WMC_MISFIT/index.htm .

Welcome to our WMC-MISFIT Program

We would like to welcome you to our WMC-MISFIT Program. The MISFIT (Movements to Improve Strength and Fitness through Instructed Training) program is designed to expose you to various and portable exercise modalities, while providing you with a daily individualized and prescribed workout. You will receive individual training during a group session and then subsequent workouts (Workouts of the Day: "WODs") will be delivered to you each day via email and will continually be posted on this blog.

We have also created the following webpage on the WMC website that will contain resources for you, as one of our MISFITs: http://www.muschealth.com/weight/WMC_MISFIT/index.htm . This page contains videos and documents that you can reference for clarification on what the various movements look like and the different types of MISFIT workouts.

We are very excited about starting this program; it's a program that we have been developing for the past several months, but which was initiated by Jen Naylor, Ph.D., one of our psychology interns. We hope you find this program as helpful as we expect you will!