Crosstraining Workouts week of 12/14

Hello, fitness enthusiasts!  This will be our last week of structured workouts for the year. I will have a variety of handouts and workout suggestions/challenges for all of you to pursue while I am away for the holiday and intersession.  Stay tuned for that later this week!

Monday
12 days of Christmas (This workout will also be repeated on Wednesday during circuit class and Thursday at bootcamp!)...you might need to cut it a bit short if you only have 45 minutes!

5 minute warmup, then, the 12 days of Christmas!
1 pullup
2 sets of stairs, 1 pull up
3 man makers, 2 sets of stairs, 1 pull up
4 v-ups (or full sit ups), 3 man makers, 2 sets of stairs, 1 pullup
5 perfect pushups, 4..........
6 burpees, 5.........
7 lunges, 6..........
8 sets of tabata on any machine (20 sec hard/10 easy), 7........
9 squats, 8.......
10 bear crawls, 9.....
11 bicycles
12 Calories of rowing

Tuesday
Workout with Patty at noon!

Wednesday
5 minute warmup followed by tabata (8 rounds of 20 second on/10 seconds off) of each of the following exercises.  After each 8 round tabata session, rest 1 minute before going in to next exercise:
1. rowing or running or elliptical or bike
2. pushups
3. situps
4. squats
5. pullups, lat pulldowns, or bear crawl

Thursday
5 minute warmup followed by as many rounds as possible in 30 minutes of: 20 situps, 30 lunges, 40 squats, 50 second hill sprint on road, treadmill or bike

Friday
Spinning!
5 minute warmup
4 rounds of long hill followed by 4 by 30 seconds hard/30 seconds easy

Monday night spinning
Moderate ride: spinners will pick a moderate pace and we will do a series of  intervals with no rest in between, all with moderate pace between

Workouts this Week of 12/7

Monday
20-30 minute steady run or elliptical with 10 by 30 second sprint (sprint every 2 minutes)
15 minutes of
40 seconds hard ab exercise/20 seconds easy/40 second pull (rowing machine, pullups/lat pull down)/20 seconds easy/40 seconds pushups/20 seconds easy (5 rounds total)

Tuesday
12pm workout with Patti Mantia

Wednesday
Group warmup
30 minutes as many rounds as possible of
500 meter row
10 pushups (or handstand pushups)
5 chinups
5 burpees
(do this in partners: one person rows while the other completes the other work....then switch!

Thursday
30-35 minute steady run or elliptical with 5-10 min warmp, 5 minutes hard/1 minute easy/4 minutes hard/1 minute easy/3 minutes hard/1 minute easy/2 minutes hard/1 minute easy/1 minute hard, 5 min cooldown
10 minutes of core work (accumulate 5 minutes of plank holds and 5 minutes of bicycles/scullies/supermans)

Friday
Spinning!
10 minute warmp including 1 set of jumps, 1 hill and 1 spin up
30 minutes of 50 seconds hard/40 seconds easy/30 seconds hard/20 seconds easy/10 seconds hard/1 minute easy
5 minute cooldown

Monday Spinning (Join us at 5:30pm!)
10 minute warmup
45 minutes of 1 minute hard/1 minute easy/2 minutes hard/1 minute easy/3 minutes hard/1 minute easy/4 minute hill/2 minutes easy
5 minutes easy

Bootcamp (Join us Thursday at 5:30pm)
TBD

Crosstraining Workouts Week of 11/30

Lunch Time Training 

Monday: 5-10 minute warmup on treadmill or bike. 3 rounds of (1 minute rowing machine/1 minute pushups or burpees/1 minute bicycles/1 minute pullups/1 minute bear crawl) 10 minutes cardio.  Then, repeat the strength workout!!

Tuesday: 5 minute warmup, Weights (full body routine), 10 minute stretch.

Wednesday: 5 minute warmup on treadmill or bike. 10 rounds of 1 minute hill/1 minute jog down/30 second hill/30 second jog down.  

Thursday: 5 minute warmup, Weights (full body routine), Then, do 3 rounds of 10 pushups, 20 squats, 30 crunches, and 40 lunges (20 each leg).  Have a restful weekend!

Friday: Spinning workout! 10 minute warm up. 20 minute time trial steady state with quick sprints every 2 minutes. 10 minutes of 30 seconds hard or drills/30 seconds easy.

Cardio (performed on Monday 5:30pm spinning at HCC-come join us!)
15 minute warmup; 2 rounds of 2 minute hill/1 minute rest/3 minute hill/2 minutes rest, 6 by 20 seconds sprint/40 seconds rest, 5 minutes cooldown

Bootcamp (performed on Thursday at HCC-come join us!)
1 mile run or 10 minute bicycle
Grassy hill sprints (or treadmill hill sprints): 45 minutes of: sprint up hill, run down hill, 20 pushups with side plank, 15 squats, 10 lunges each side, 5 burpees with perfect form, 10 kb swings, 20 bicycles, 20 mountain climbers each leg.

Nutrition Tip of the Week

Make nutritional use of your Thanksgiving leftovers!

Focusing Workout of the Week

If you do the Talking Turkey Race this weekend, be sure to recover well with this great "yoga for runners" practice!

Crosstraining Workouts Thanksgiving Week!

Monday

10 minute warmup on machine of choice

30 minutes as many rounds as possible:

5 pullups, 10 pushups, 20 squats, 30 bicycles, 40 lunges over to machine, 50 seconds as hard as possible on the machine, 40 side squats back to mat (20 each side), 30 crunches or situps, 20 mountain climbers, 10 burpees (repeat until you hit 30 minutes!)

Tuesday

Weight training with Patti Mantia at noon!

Wednesday special noon Spin and Strength Class:Work for your Turkey!

5 minute warmup

20 rounds of 1 minute sprint/30 seconds of strength exercise, 30 seconds to get back on bike and do it again!

5 minute cooldown

Thursday-Sunday

Spend at least 30 minutes moving each day. Try to do one of our workouts from past weeks or take a Jim or bike ride with loved ones! And if you feel extra motivated, join us at the Talking. Turkey. Race on Saturday afternoon at 1pm!

Monday night spin

10 minute warmup

2 minute hill/1 minute easy/1:30 sprint at 90 rpms/0:45 easy/2 minute jumps/1 minute easy/1:30 spin up at 100rpms/0:45 easy (repeat 3 times)

5 minute cooldown

Nutrition Tip of the Week

Looking for a healthy way to eat your favorite comfort foods?  Try hiding purees in your winter favorites!

Pureed Veggies!

CHICOPEE, Mass. (Mass Appeal) – Have picky eaters in the house? Try sneaking fruits and veggies in to comfort food favorites with easy delicious purees. Dr. Laura Christoph, Professor of Nutrition shared three healthy purees and recipes.

Pumpkin Puree

Pumpkin is high in vitamin c and a as well as fiber. It has a rich, sweet taste without a lot of sugar and fat, and is widely available at this time of year.
1 tablespoon vegetable oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped yellow bell pepper
1 clove garlic, minced
1 pound ground turkey
1 (14.5 ounce) can diced tomatoes
2 cups pumpkin puree
1 1/2 tablespoons chili powder
1/2 teaspoon ground black pepper
1 dash salt
1/2 cup shredded Cheddar cheese
1/2 cup sour cream
Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender. Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt. Reduce heat to low, cover, and simmer 20 minutes. Serve topped with Cheddar cheese and sour cream.
Cauliflower packs in B6, vitamin C and vitamin k. It is low in calories and high in water and fiber content, making it a nutrient dense, filling addition to any meal!
1 large head cauliflower (about 4 cups shredded)
2 large eggs
3 cups shredded mozzarella cheese
1 teaspoon dried oregano
1 teaspoon dried basil
2 teaspoons garlic powder
1 cup pizza sauce
12 fresh basil leaves
1 tomato, sliced into 12 rounds
1/4 cup finely shredded Parmesan cheese
Using a box grater or a food processor, shred cauliflower into crumbles. Reserve 4 cups; store the remainder in the fridge or freezer for future pizzas.
Cook cauliflower in microwave in a large microwave-safe bowl for 8 minutes. Allow to cool 10 minutes.
Add eggs, 2 cups shredded mozzarella cheese, oregano, basil and garlic powder and stir to combine. Preheat oven to 450°F.
Lightly grease 2 baking sheets (or pizza pans); divide mixture into 12 balls. Place balls on sheets and pat each into a thin round about 4 inches wide. Bake in oven 15 minutes until golden brown (the edges might be charred; this is OK).
Remove sheets from oven and heat broiler. Top each mini crust with pizza sauce, basil leaves, remaining mozzarella and Parmesan cheeses and tomato slices.
Broil pizzas until cheese is melted and tomatoes are slightly roasted, about 5 minutes. Remove from oven and let cool 5 minutes before serving.
Chickpeas are high in protein and fiber and great sources of manganese and folate.
2 cups chickpeas
1/2 cup gluten free rolled oats
1/2 cup coconut sugar
1/2 cup cashew butter (or nut butter of choice)
2 flax eggs (real eggs will work too)
2 tsp vanilla extract
1 tsp baking powder
1/2 tsp sea salt
1/3 cup chocolate chips
Preheat oven to 350.
In a food processor, add the chickpeas and oats. Blend for a minute or two, stopping to scrape down the sides.
Then add the remaining ingredients, except the chocolate chips, and blend until smooth.
Lastly, add the chips and pulse a few times to get them mixed well.
Line an 8×8 glass baking dish with parchment paper, leaving some extra paper sticking out the sides.
Spoon batter into the lined baking dish. It will be VERY sticky. Wetting a spatula helps.
Bake for about 20 minutes.
Let cool completely before removing from the baking dish.
I used a pizza cutter to cut mine.
Please store these in the fridge. They should last a week. You can also freeze them for longer storage. Enjoy!

Pumpkin Turkey Chili

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Directions:

Cauliflower Purée

Mini Cauliflower Pizza Crusts

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Directions:

Chickpea Purée

Flourless Blondies

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Directions: