Tuesday, July 30, 2013

Ive made it to the big time!

Thank you for visiting my BlogSpot website!!


 However, I have now acquired my own domain, and have a new more effective website that reflects more of my journey!! 


Please, go check me out there  www.kirkwaidell.com!!  The site is growing every day with fresh new content to help you reach your Superhuman potential!

Thursday, July 25, 2013

WOD "Twenty1"

 

 

Upper body strength and endurance is the days focus. 90 seconds of work with 30 seconds break between sets. AMRAP all exercises. Stretch before and after the workout. One round.

Bicycle abs

Pull ups

Chest press

Side plank hip dip

Chin ups

Chest fly

Crab toe touch

Wide pull ups

Overhead Tricep extension

1/2 Turkish get ups

Close grip chin ups

Incline chest press

Weighted roll v hold

Close grip pull up

Incline chest fly

Cyclones

Corn cob pull ups

Alternating chest press

1/2 superman

Pull ups

Close grip chest press

 

ANY QUESTIONS OR COMMENTS, PLEASE POST BELOW!


If you are interested in joining me, I will be putting the Body Beast program to the test to see if I can achieve 10-20lbs of muscle mass, naturally, in 90 days. You can read more about this experiment here.

If you are interested in joining a private accountability group, and are serious about making this program work for you, I'd love to have you join me. You can email me at kwaidell@gmail.com and I will be happy to give you the details.

Have a great day and stay Superhuman!


 

Tuesday, July 23, 2013

WOD "Bane"

 

 

Today we focus on strengthening the legs. We are quickly approaching the Spartan Super in September, and the need to strengthen and condition the legs is a huge necessity. So, without further a do...

 

WOD "BANE"

90 seconds of work followed by 30 seconds of rest between each exercise. AMRAP. Stretch before and after the workout.

 

Jump rope

Push up jacks

Sumo squat

High knees

Dive bombers

Reverse lunges

Cherry pickers

Clap push ups

Side to side squat

Jump rope

Staggered hand push ups

3 way squats

High knees

Pseudo push ups

Squat kneels

Cherry pickers

Push up punch

Lunges

Jump rope

Stability ball push ups

Single leg squats

High knees

Stability ball push ups (decline)

Balance lunges

Cherry pickers

Stability ball planks

Squat holds

 

Any questions or comments please post below!

 

 

 

 

Want to run the Spartan Super with Team Superhuman? We have plenty of space and would love to have you join us! The bigger the team, the more fun. We also hold local team training events to help you keep motivated and accountable.

 

Ready to join? Contact me!

Team Superhuman before the PA Spartan Sprint

 

Thursday, July 18, 2013

WOD "Superhuman 2"

 

 

Today we keep with the theme of 90 seconds of work with 30 seconds break between each exercise. As always AMRAP. Stretch before and after the workout. Complete one round.

Single arm plank

Oblique V ups

V pull ups

Lawnmower

No hands push up

Goal keepers

Switch grip pull up

Back fly

Plank hip dip

Shoulder stand scissor kicks

Corn cob pull ups

Bent over rows

Plank angel

Abernome

Towel pull ups

Elbow out lawn mowers

Inchworms

Sit up reach

Pull ups

Dead lifts

 

If you are interested in joining me, I will be putting the Body Beast program to the test to see if I can achieve 10-20lbs of muscle mass, naturally, in 90 days. You can read more about this experiment here

If you are interested in joining a private accountability group, and are serious about making this program work for you, I'd love to have you join me. You can email me at kwaidell@gmail.com and I will be happy to give you the details.

Have a great day and stay Superhuman!


 

Tuesday, July 16, 2013

WOD "Torched"

It was an amazing weekend for Team Superhuman! We crushed the Spartan Sprint in Saturday. Amazing job by everyone! The course was challenging, and the obstacles were so much fun. Great tests of all we've been working on physically the past several months.

Team Superhuman before the Spartan Sprint

 

Today, it's back to the routine.

We will be doing each exercise AMRAP, for 90 seconds. 20 seconds break between each exercise. Be sure to warm up and stretch before the work out, and stretch afterwards.

 

Mountain climbers

1/2 Turkish get ups

Pull ups

Arnold press

Cherry pickers

Single arm dumb bell swings

Wide pull up

Callahan press

Everest climbers

Wall squats

Close pull ups

Open arm curls

1/2 burpees

Kayaks

Chin ups

Bicep curl to front press

Mt climber twist

L-sit

Pull ups

Upright row to scarecrow

 

 

 

Any questions or comments please ask in the comments section below.


Have a great day and stay Superhuman!

 

Thursday, July 11, 2013

WOD "Deshi Basara"

 

Today's WOD will focus on the double under skill set as well as throwing in some pull-ups. All exercises are AMRAP for 90 seconds.

 

This is our final Team Superhuman work out before the Spartan Sprint this Saturday! You guys are well prepared!!

 

Any questions about today's work out, please post in the comments below.

 

Double unders

X - Hold

Pull ups

Chest press

Double unders

Heel raise with a twist

Chin ups

Chest fly

Double unders

X -plank

Close grip pull ups

Decline press

Double unders

Superman plank

Close grip chin ups

Stability ball Arnold Press

Keep good form and remember to warm up and stretch before your work outs!

 

 

July 15, I will be starting a new experiment with fitness. I have have 2 spots available in my online accountability group. If you are interested in joining me, I will be putting the Body Beast program to the test to see if I can achieve 10-20lbs of muscle mass, naturally, in 90 days. You can read more about this experiment here

If you are interested in joining an accountability group, and are serious about making this program work for you, I'd love to have you join me. You can email me at kwaidell@gmail.com and I will be happy to give you the details.

Have a great day and stay Superhuman!

 

Tuesday, July 9, 2013

WOD "Sweet Sixteen"

Spartan Sprint is upon us here in PA and the Superhuman crew is more than prepared to tackle this challenge. That being said my class tonight will be putting themselves to the test with the Sweet Sixteen. Sixteen exercises, 25 reps each, for time. Stretch before and after the workout, and if you have any questions please don't hesitate to ask in the comments section below.