Term 2 & Term 3 9PED; Create a Wod. by Wally Rifle

Push Ups;

wallyrifle — 2020-04-27 02:03:25 UTC

Beginner; Perform on knees or inclined bench or wall while standing.

Sit Ups;

wallyrifle — 2020-04-27 02:04:43 UTC

Beginner; Lying knee tucks or Seated knee tucks. Use a rolled up towel to support the lower back if needed.

Air Squat;

wallyrifle — 2020-04-27 02:07:25 UTC

Beginner; Squat to a chair or restrict depth.

Plank;

wallyrifle — 2020-04-27 02:09:46 UTC

Beginner; Plank on the knees.

Burpee;

wallyrifle — 2020-04-27 02:17:49 UTC

Beginner; Step down & up. Eliminate the jump.

Mountain Climbers;

wallyrifle — 2020-04-27 02:21:18 UTC

Beginner; Restrict the knee lift.

Split Jacks.

wallyrifle — 2020-04-27 02:26:05 UTC

Beginner; Eliminate the jump.

Squat-Step Ups.

wallyrifle — 2020-04-27 02:27:54 UTC

Beginner; Restrict squat depth and knee lift height.

Air Bike Crunches.

wallyrifle — 2020-04-27 02:29:23 UTC

Beginner; Limit reps. Support the lower back.

Baseline

wallyrifle — 2020-04-27 02:55:35 UTC

Max. Burpees in 7min.
-Count your own reps.
-Post your scores below.

Wod#1/16min/TABATA.

wallyrifle — 2020-04-27 02:58:58 UTC

Work 20sec, Rest 10sec x16mins Rotating through each exercise.
1) Push Ups (20s)
2) Sit Ups (20s)
3) Squats (20s)
4) Plank (20s)
Rest 10sec <> exercises.

Wod #2/16min.

wallyrifle — 2020-04-27 03:10:15 UTC

Perform the following exercises every minute for 16mins.
Minute 1; 20x Air Bike Crunches
Minute 2; 10x Burpees
Minute 3; 20x Squat & Step Up
Minute 4; Plank 30sec. Rest 30sec.
Complete x4 rounds.

Learning Intention; Students will learn - about the benefits of exercise for self, and whānau. How to create exercise sessions through the application of the F.I.T.T principles. How to apply a Exercise RPE Scale.

wallyrifle — 2020-04-27 03:24:27 UTC

Students, please ensure you complete the following for each lesson by posting the following -

Heart Rate; Record your heart rate before exercise, then again within 30 sec of finishing exercise, then again 5mins after exercise.

Reflection; Provide a short reflection after each lesson on how you felt before, during, and after each session.
Rate the Session; Provide a rating for each class based on how you felt the class was for you. Use the Star system below each (1-5 Stars)

High Knees.

wallyrifle — 2020-04-27 05:08:57 UTC

Beginner; Limit the reps, height, or the dynamic movement. Step up as an option.

Squat + Front Kick.

wallyrifle — 2020-04-27 05:11:55 UTC

Beginner; Reduce kick height.

The F.I.T.T Principle.

wallyrifle — 2020-04-27 08:11:36 UTC

RPE Scale.

wallyrifle — 2020-04-27 08:16:41 UTC

Burpee with Rotation.

wallyrifle — 2020-04-27 09:05:18 UTC

Beginner; Eliminate the jump. Step down & up.

Hop Heel Kicks.

wallyrifle — 2020-04-28 09:09:27 UTC

Beginner; Eliminate the kick.

Wally Rifle

wallyrifle — 2020-05-01 02:28:31 UTC

Total; 104 Burpees
Pre HR:68bpm
Post HR 129bpm
5min Post HR; 92bpm
Review; Very tough. I need to get fitter.

Ben P

2020-05-01 02:33:03 UTC

total:68
Pre HR:79
5min HR:112
Total workout HR:134
Review: It was really tough. I'm aching with stitches because I thought it was smart to eat before our workout.

Samar Singh

2020-05-01 02:34:52 UTC

Total:59 burpees
pre HR:113
Post HR:168bpm
5 min post HR:136
Review:This was very though and tiring, but I felt good to be going outdoors and doing this exercise. I need to get fitter.

Wesley

2020-05-01 02:35:04 UTC

Total: 59 Burpees
Pre HR: 87 BPM
Post HR: 108 BPM
5min Post: 92 BPM
Review: Very hard because of quarantine, need to do more exercise.

Oliver scott

2020-05-01 02:35:06 UTC

Total 116
Pre HR, 71
Just after workout HR, 128
5 min after HR, 81

Review, I think me doing a lot of fitness over this lockdown on the bike and doing kings rides and waterpolo work outs often made this a lot easier for me but I still found it very challenging, got harder around seventy and the almost became impossible around 110 maybe the workout could have been in chunks eg do 10 push up then 3 minutes of burpees and something like 20 push ups then 3 minutes of burpees overall fun to do with the class thanks mr rifle

Milan

2020-05-01 02:35:21 UTC

I did 104
My resting was 88bpm
Right after was 180bpm
5 minutes after was 91bpm
The first 30 was easy but after that from 30 to 80 were very hard and then the rest was unmanageable.

Mufi

2020-05-01 02:38:06 UTC

71 burpees
pre HR: 60
Post HR: 130
5 min post HR: 78
Review: Quite hard, started getting tired after the 25 mark but taking breaks and doing another set individually helped. When finished my heart rate was very high and was a nice exercise

Leo bamfield

2020-05-01 02:39:14 UTC

109
Pre HR: 69
Post HR:140
5 min post HR: 93
I found it easy to hard very quickly
I did not as well because of my arms they got very sore but in future I should practice more of that. And after the 90 to 100 mark it became very hard to come up.

Dhanveer

2020-05-01 02:39:29 UTC

I did 112 burpees
End bpm124
Resting bpm77
5 minutes after bpm 95
Until 70 was easier and then when i went above that it started hurting a lot

Robbie

2020-05-01 02:40:45 UTC

I did 109 burpees
Pre HR: 81
Post HR: 138
5 minutes after it was: 97

This was a challenging exercise and after 30 reps I started feeling it then at the 90 mark it was getting very difficult.
Out of 10 it was 7/10

Ben McGann

2020-05-01 02:42:23 UTC

Total; 69 burpees
PreHR;74bpm
PostHR;174Bpm
5 min postHR;74bpm
Review; It was very tough, I need to get fitter

Finn

2020-05-01 02:52:56 UTC

Burpees - 102
Pre HR - 79
Post HR - 148
5 mins later HR - 99
This was a very hard 7 minutes,
I went hard at the start until 30-40 burpees then I got quite tired and had a couple of breaks. Towards the end it got physically and mentally harder but I pushed through it. And somehow ended up getting 102 burpees.
Rate - 8/10

Denis

2020-05-01 02:54:46 UTC

Total 108 pre bpm 82 Post 159 5 min bpm 146
It was very tiring and I need to get stronger and fitter

Solomon Moss

2020-05-01 03:44:26 UTC

Total: 65 Burpees
Pre HR: 70Bpm
Post HR: 120Bpm
5 min HR: 70Bpm
Review: it was hard and I had to have a break after a few minutes so I think that I should do more exercise.

James

2020-05-01 05:55:07 UTC

90 burpees
Pre 90BPM
Post 170BPM
5 mins after 109
Review- the first 40 were easy but after that it started to get more difficult. At the end I was out of breath and was finding very hard. I enjoyed the work out. Thanks sir

Charlie

2020-05-01 08:03:25 UTC

82 burpees
Pre= 72BPM
Post= 169BPM
5mins post= 112BPM
Review- the first 20 were easy but as I started to get to the 40s it was challenging. At the end I could hardly breath or talk.

Oscar Neville - White

2020-05-04 20:44:16 UTC

Pre Heart Rate: 70BPM
Post Heart Rate: 134BPM
5 Mins Post: 88BPM
Total Burpies: 61
Review: I feel I need to improve a lot better and also figure out a good counting system as I got messed up a couple of times.

Finn

2020-05-04 22:30:34 UTC

Push ups - 75
Sit ups - 72
Squats - 112
Total - 259

Pre HR - 83
Post HR - 142
5 mins later HR - 92

I found this workout Challenging. The hardest part for me was the push ups and the easiest thing squats. Next time i would like to improve on my squats and my push ups, and try to get them into the high 80s ad above.
Rate - 8/10

Solomon Moss

2020-05-04 22:31:17 UTC

Total 415
Pre HR: 62
Post HR: 100
5min post: 75
Review: the push ups and sit ups were hard but the squats and planks were easier for me I think that I need to do more exercises when I workout.

Wesley

2020-05-04 22:32:38 UTC

Push ups-54
Sit ups-61
Squats-71
Pre HR: 84 BPM
Post HR: 130 BPM
Post 5min HR: 108 BPM

I found the plank and push-ups the hardest, need to do more exercise on the upper body.

Leo bamfield

2020-05-04 22:34:18 UTC

Total : 424
Pre HR: 67
Post HR:130
After 5 minutes HR: 92

It felt hard for the push ups so I went on my knees but the planks and the squats got my total up so u have something to practice.

Ben P

2020-05-04 22:35:20 UTC

Pre HR: 72
Post HR: 138
5 min: 171
Total: 201
Review:
It was really tiring and after we finished I tried getting up but my legs were really weak.

Denis

2020-05-04 22:35:53 UTC

Total 225
Pre bpm 81
After 163 bpm
5 min bpm 135
The lesson was difficult but was easier than the last lesson because of the breaks

Milan

2020-05-04 22:38:45 UTC

Pre HR was 78
Post HR was 152
5 min was 109
Total was 376
It was very hard I definitely would like to work on my technique and do it faster.

Robbie

2020-05-04 22:48:16 UTC

Total : 341
Pre HR: 74
Post HR: 118
5 minutes after HR: 94

I found that my sit ups and push ups got a little bit lazy towards the end but overall this was challenging but fun.

Mufi

2020-05-04 22:56:47 UTC

72 HR before

Total= 193

112 HR after

89 HR 5 mins later

It was a pretty hard/good workout. It’s challenging on how you have to transition quick after every exercise, but overall the hardest for me were the sit-ups. I could’ve got a higher score with my pushups but I want to stand strict with my form. Overall it was a pretty hard workout and I recommend it.

Oscar Neville - White

2020-05-05 00:20:49 UTC

Post HR: 76BPM
After Post HR: 106BPM
After 5 Minutes: 88BPM
Total:202
Review: I feel I did well in my workout but there is room for improvement. I had a better scoring system than the last one so I improved in that aspect.

Samar Singh

2020-05-05 02:01:55 UTC

Total 307
Pre HR:101bpm
Post HR:173bpm
5 mins Post HR:115bpm
Review: I found this exiting and very tough, at the start It wasn’t too bad but near the end it was very hard but I managed to get through it, and I also managed to sweat the most I have in my entire life.

James

2020-05-05 20:34:28 UTC

Total amount of reps 303
before 64BPM
Straight after 178BPM
5 mins after 104BPM

Review
I found that the sit-ups were easy at first but then got a bit harder as well as the pushups. I really pushed myself this for this WOD. Overall felt good to get active and I found the work out hard

Please listen..

wallyrifle — 2020-05-05 22:36:18 UTC

DOMS;

wallyrifle — 2020-05-06 01:18:46 UTC

Please read:)

Charlie

2020-05-06 01:22:44 UTC

Pre=68
Post =189
5 min=112
The first couple were the easiest and then they started getting challenging

Alexandre

2020-05-06 01:27:23 UTC

Pré heart rate 65after 85felt ok not too hard I have muscle soreness in legs5 mins after 62

Ben McGann

2020-05-06 01:27:31 UTC

Total:250
Pre HR:68
Post HR:168
5min:114

The first one were easy then it got much tougher.

Finn

2020-05-06 01:58:00 UTC

Pre HR - 82
Post HR - 132
5 mins after - 89

Found this activity quite easy expect for the burpees. Way better than the other exercises.
Rate 3/10

Had my dog to help out.

Solomon Moss

2020-05-06 01:58:36 UTC

pre HR: 65
Post HR: 100
Post 5mins: 85

It wasn’t to hard because I had lots of brakes but did start to get tiring after the second round.

Samar Singh

2020-05-06 01:59:51 UTC

pre HR:92bpm
Post HR:157bpm
5 mins post:106bpm
Review:This was a tough but enjoyable exercise, it was good to see siblings join in with the class. After yesterday’s exercise I have had really bad muscle pain in my Thais. But I still felt that yesterday’s exercise was way harder than this.

Ben P

2020-05-06 02:00:48 UTC

Pre HR: 75
Post HR: 117
5 min HR: 91
Review:
More tough than it was yesterday and this time my legs are really sore. (Specifically in my thighs)

Wesley

2020-05-06 02:01:39 UTC

Pre HR: 83 BPM
Post HR: 113 BPM
5 min after HR: 98
Found this quite easier for me because the other activities included the upper body exercises, and my strength is mostly my legs so the squats and knee up was not hard but not easy.

Dhanveer

2020-05-06 02:01:47 UTC

Resting heart rate 77

After heart rate :93

5 mins after :83

Really found this one the hardest because of how hot it was outside. I was really sweating by the end.

Robbie

2020-05-06 02:07:34 UTC

pre Hr: 72
Post hr: 109
5 mins after: 87

This was a good expertise but burpees got harder towards the end.

Mufi

2020-05-06 02:08:01 UTC

Pre HR: 68
Post HR: 105
5 min HR: 92

This workout was pretty easy, except for the crunches. This exercise was a moderate exercise but still has a lot of effect on the body. Overall I like this exercise.

Ben McGann

2020-05-06 02:09:56 UTC

PreHR:50
PostHR:149
5min:87
It was easier than the other ones we have one but still quite challenging to do I need to work on my squats and burpees.

Milan

2020-05-06 02:55:11 UTC

Pre HR was 53bpm
After was 100bpm
5 min after was 62bpm
It was not as hard as the others but my legs were sore so that made it harder.

James Downing

2020-05-06 05:25:19 UTC

Pre 88BPM
Post 129BPM
5 minutes 90 BPM
Review I really enjoyed this workout because I felt that my technique had Improved particularly in my burpees. Thanks sir for the awesome class.

Leo Bamfield

2020-05-06 21:00:04 UTC

Pre HR 60
Post HR 120
After 5 min 89

This lesson I found it a little bit more easy but still challenging from being sore from the other challengers. I also added my brother in and he was happy the hole time and trying to do his best.

Milan

2020-05-08 02:30:27 UTC

this is what to do for next lesson
Do exercises one for one minute
then have a 30 second break
Do exercise two for one minute
then have another 30 second break
repeat this for all the exercises for 8 minutes.
You can count them if you like.

Oscar

2020-05-11 04:32:39 UTC

Pre HR:74BPP
After Post HR:103BPM
Post HR:83BPM
Review: I found this a lot more easier than the rest of the workouts I feel like I did really well personally not as tired but still a bit tired at the end of it.

Next exercise

2020-05-11 22:58:53 UTC

Finn Priddy

1. For the first minute you have to do as many burpees as you can do for 45 seconds then rest 15sec.

2. For the second minute you have to do as many Squats as you can do for 45 seconds then rest 15sec.

3. For the third minute you have to do as many mountain climbers as you can do for 30 seconds then rest 30sec.

4. For the froth minute you have to do as many push-ups as you can do for 30 seconds then rest 30sec.

Then repeat

Make sure to post a photo too :)

Charlie

2020-05-11 23:51:48 UTC

Pre=76bpm
Post 138
5mins=112

I found this one the easiest so far that we have done so far. I still ran out of breath by the end

Solomon Moss

2020-05-12 00:24:52 UTC

Pre HR: 60
Post HE: 95
5min post HR: 75
Review: it wasn’t to hard because I knew we had a good amount of breaks and I knew how to do everything.

Ben P

2020-05-12 00:26:30 UTC

Total both exercises: 217
Post HR:74
5 min HR:92
total HR: 132
Review:
It was more easier than the last exercises but as it got close to the end of Finn's exercise it started to get hard.

Finn Priddy

2020-05-12 00:26:56 UTC

Pre HR - 83
Post HR - 132
5 mins after HR - 91

For Milans work out some of it was hard and some of it was quite easy.
For my workout it was mostly hard E.G. the burpees. I ended up getting somewhere in the 200.

6 or 7/10

Robbie

2020-05-12 00:29:40 UTC

pre hr: 76
Post hr: 108
5 mins after: 95
Overall these were very good workouts although Finns workout was getting tiring towards the end.

Wesley

2020-05-12 00:30:09 UTC

Pre HR-87 BPM
Post HR-122 BPM
5min after post HR-97

It got hard when i had to do burpees and push-ups but overall a pretty good exercise.

Denis

2020-05-12 00:41:17 UTC

Post BPM-81

BPM-112

5 min BPM-92

Milans exsersize was sort of easy.

Finns exercise was quite hard but wasn’t impossible

Samar Singh

2020-05-12 02:15:37 UTC

pre hr-93
Post hr-136
5 min post-112
Both exercises were tough and enjoyable especially with the mountain climbers from Finns exercise.

Samar Singh-Workout

2020-05-12 02:29:48 UTC

plank 30s
30 rest
Jump squats 30s
30s rest
Lunges 30s
30s rest
Running on the spot 30s
30s rest

Jump squat example:

Milan Gibson

2020-05-12 02:57:22 UTC

pre HR was 76bpm
Right after was 122bpm
5 min after was 84bpm
It was really good and I think that the first exercise was the best one ever made.

Oscar Neville-White-Workout

2020-05-12 04:28:18 UTC

Sit ups - do as many as you can - 30 seconds
Rest- 30sec
Lunges - 30sec
Rest - 30sec
Plank - 30sec
Rest - 30sec
Cross your leg squat - 30sec
Rest- 30

Repeat

James

2020-05-12 20:55:39 UTC

Pre 70BPM
Post 150BPM
5 mins 80BPM

Review it was a good workout and I enjoyed the new exercises that where introduced. This work out was definitely less challenging then the others. Thanks Milan.

Leo Bamfield

2020-05-12 21:03:21 UTC

pre HR : 62
Post HR : 120
After 5 minutes HR : 87

I thought that both of the exercises where good they where different tho. Fins was much harder because of how fast and quick we did it. Milan’s was more for the legs and more calm like stretchers.

Oscar

2020-05-12 21:08:48 UTC

Pre HR:78
Post HR:97
5 Min Post:86
Review: The workout wasn’t to hard I got mostly tired towards the end. I also got my Brother involved.

Leo Bamfield

2020-05-12 21:39:09 UTC

Pre HR : 69
Post HR: 132
After 5 m HR: 82

This lesson was good there was some hard parts and lots of easy parts like how we had the 30s rest
I think that I did well but I think I need to work on the squats.

Finn Priddy

2020-05-12 21:39:15 UTC

Pre HR - 72
Post HR - 127
5 mins after HR -

Sumar’s workout was the hardest out of the 2 but Oscar’s was still hard the hardest thing today was the plank our the jump squats.

5/10

Wesley

2020-05-12 21:39:24 UTC

Pre HR-78
Post HR-112
5min after-95

Review- exercise was easier than our previous ones but was still a fun activity.

wallyrifle — 2020-05-12 21:40:10 UTC

Solomon MOSS

2020-05-12 21:40:12 UTC

Pre HR: 65
Post HR: 100
5mins post HR: 75

Review: it wasn’t to hard because we had long breaks and the workouts were simple so it was a good workout.

Samar Singh

2020-05-12 21:40:22 UTC

Pre hr-89bpm
Post hr-128bpm
5 mins post-104bpm

Both exercises were tough and enjoyable.

Robbie

2020-05-12 21:40:29 UTC

pre hr: 69
Post hr: 113
5 minutes after: 81
Overall these two exercises were very similar which made it easier and fun, planks got difficult towards the end.

wallyrifle — 2020-05-12 21:40:32 UTC

Ben McGann

2020-05-12 21:42:05 UTC

Pre HR:104
Post HR:181
5 min post HR:72
The were the easiest ones so far but were still quite difficult I got quite tired toward the end.

Denis

2020-05-12 21:42:35 UTC

Pre bpm 81
Bpm after 101
5 min bpm 93
Both exercises were easy so I didn’t find them very hard

Denis

2020-05-12 21:43:58 UTC

Pre bpm 79
BPM 121
5min bpm 96
This exsersise was very hard because of the burrpiees

Ben McGann

2020-05-12 21:47:21 UTC

Pre HR:111
Post HR:129
5min post. HR:97
Was a little harder than yesterday I need to work on my fitness and my strength in my legs.

2020-05-12 21:54:11 UTC

Alexandre
Pre bpm:70
After bpm: 97
5 mins after bpm:77
Didn’t feel to hard felt ok

2020-05-12 21:55:17 UTC

Pre bpm:80
After bpm:92
5 mins after:79
Was an ok work out

CHARLIE

2020-05-13 02:58:13 UTC

PRE= 79 BPM
Post=115 BPM
5mins= 87 BPM
Reveiw= I found the first couple of exercises easy but got tired at the end although I wasn’t that tired as normal

Milan Gibson

2020-05-13 02:58:54 UTC

pre HR was 82bpm
Straight after was 106bpm
5 minutes after was 73bpm
It was good and I think that I would like to get better at cross legged squats.

Oliver

2020-05-13 04:18:01 UTC

Great fun timekeeping for the lads nice to see you all having fun with the workouts and happy to finally be going back to school

Charlie

2020-05-13 06:44:50 UTC

Pre bpm 78
Post bpm 138
5mins bpm 83
Review: I found this one quite easy for the first exercise but once it got to the second exercise I found that one quite challenging

3km Run or Walk or both.

wallyrifle — 2020-05-13 21:59:31 UTC

Use Run Keeper or Map My Run to collect evidence of your data. Submit a screenshot of your data below.

wallyrifle — 2020-05-13 21:59:39 UTC

Samar Singh

2020-05-14 05:38:22 UTC

Mufi

2020-05-14 23:11:35 UTC

Pre HR: 67

Post HR: 121

5 min HR: 82

This workout was Fairly easy but also slightly challenging at the same time. Milan’s workout was doing a lot on the legs so that was the most challenging in my opinion.

2020-05-14 23:14:10 UTC

Mufi

Pre HR: 64

Post HR: 133

5 min HR: 88

These exercise were quite challenged , especially Samar’s. Overall nice exercise I like it.

Robbie

2020-05-15 02:52:07 UTC

Oscar

2020-05-17 19:40:38 UTC

Pre HR: 74
Post HR: 96
After 5mins: 87
Review: I didn’t find the workout to hard. But I can see my improvement coming through which is good.

Oscar

2020-05-17 19:42:42 UTC

I couldn’t find how to translate it into km but I definitely walked 3km

Milan

2020-05-20 02:43:32 UTC

my time was 17:03

Wesley

2020-05-20 02:51:54 UTC

Review
It was fun to do and i felt a lot better when I went for the walk/run, would do it again but not with continuous running, overall a good way to keep in shape

Finn Priddy

2020-05-20 04:55:07 UTC

20:24sec

This run was really Tiring and it showed me how unfit i was. Wasn’t that keen for the run this afternoon but it was all good.

Charlie Spittal

2020-05-20 05:22:02 UTC

20:22
The run was easy to start of with but it got tiring as I started doing the 5th and 6th lap. I do believe That part of the reason I found it easy to start with was because Finn, Ben and I thought of an idea to walk the curves and run the straight lines which was good.

James

2020-05-20 06:24:09 UTC

My time was 19:20
Overall I enjoyed the run and didn’t Find it to hard. I enjoyed running with Leo and overall a solid pe lesson

James

2020-05-20 06:25:48 UTC

Pre 80
Post 104
5 mins 86
I didn’t find the workout to hard and I can see my self improving. Thanks eta for the awesome effort you put into these online classes .

Leo

2020-05-20 06:49:45 UTC

Overall I loved it.
It was got me tired because I was try to finish at a good pace but then I realised and I had fun at the end
Cheering people talking with friends James, fin, Logan ect
At the end of the day we finished the race
Time : 16:08

By Alexandre

2020-05-20 08:34:37 UTC

Walked most of the so I wasn’t tired but it was hot.19.25

Denis

2020-05-22 02:44:41 UTC

17:35
I found the run quite hard. I will need to do more running and become more fit

3km Run or Walk or both.

wallyrifle — 2020-08-12 23:48:36 UTC

Use Run Keeper or Map My Run to collect evidence of your data. Submit a screenshot of your data below.

Robbie

2020-08-13 02:00:25 UTC

My run
My dog went for a cheeky swim in the lake but I can’t get the video in.

Milan

mg383310 — 2020-08-13 04:39:55 UTC

This is my run

Denis

2020-08-13 05:20:15 UTC

Oscar

on383776 — 2020-08-13 05:34:53 UTC

My walk please ignore the time because when we got to the park I put my phone away and played with my bubble down there.

Oscar

on383776 — 2020-08-13 05:36:08 UTC

Photo on my walk (won’t let me put 2 pictures on one post)

Om & Wesley’s evidence.

wallyrifle — 2020-08-13 06:19:57 UTC

Ran 8x 400m sprints on the track this evening, every 4min with Mr Rifle and other Staff members. Well done fellas, tau ke!

Finn Priddy

2020-08-13 06:51:48 UTC

The Run keeper app was not working for me so I just used my watch. It was a nice run for me my dog and some cows.

Finns lap

2020-08-13 06:57:15 UTC

Walk

os370140 — 2020-08-13 06:58:53 UTC

Fun walk with buddy (dog) then saw Ben M on my training ride after walk

Ben McGann

2020-08-13 07:01:53 UTC

My proof of my walk
(I forgot to stop the timer)

Ben McGann

2020-08-13 07:05:36 UTC

I saw Oliver during the walk

Leo

2020-08-13 07:22:48 UTC

I went for a run with my Brother
And it was great.

2020-08-13 07:29:04 UTC

Samar Singh

2020-08-13 10:02:18 UTC

Sorry couldn’t post my run before 8 because my internet was down.

2235hrs. Po Marie.

wallyrifle — 2020-08-13 10:36:23 UTC

No Homework

wallyrifle — 2020-08-13 20:47:48 UTC

By Alexandre

2020-08-13 21:22:56 UTC

My run

Samar Singh

2020-08-13 21:24:12 UTC

My Evidence:

Complete 5 rounds of the following;

wallyrifle — 2020-08-18 00:26:58 UTC

15 Push Ups 15 Sit Ups 15 Squats 30sec Plank 30 sec 'Jog on the spot' -Post your time below -Pre Heart Rate -Post Heart Rate -Feedback on how hard/easy it was for you. Also, provide feedback for 2 others in your class as well.

Charlie Spittal

cs384745 — 2020-08-18 02:08:18 UTC

I went for a run around waiatarua reserve
My heart rate was 136 straight after
5mins later it was 98 bpm
I ran 3.6km from my house around the reserve and then back to my house.

Finn Priddy

2020-08-18 02:37:21 UTC

Pre HR - 72
Post HR - 104
Time - 9:15

This workout was on the easier side of things. For me the hardest part was the push ups.

In the video below i was in the top left hand corner, tanking out those pushups. :)

Robbie

2020-08-18 02:38:14 UTC

Pre hr: 76
Post hr: 113
Time - 8:47
This was fun but got more challenging the more we did it and the more fatigued we were.

Oscar

on383776 — 2020-08-18 02:39:34 UTC

Pre HR:76
Post:90
I found it okay I found it difficult getting through the pushups towards the end but overall pretty good.

Denis

2020-08-18 02:41:37 UTC

Pre BPM- 82
After BPM-125

This activity was relatively easy at the beginning apart from the pushups, but by the end I was quite tired.

Time 14:01

Samar Singh

2020-08-18 02:42:02 UTC

Pre HR-83
Post HR-123
I thought that the exercises were good and challenging at the same time. I got pretty tough towards the end.

Milan

mg383310 — 2020-08-18 03:25:19 UTC

Pre 82
Post 124
It was hard because I have not be exercising lately but it got a lot easier as I went on

Leo

2020-08-18 04:13:05 UTC

Pre HR: 71
Post HR: 119
I think that it was a bit harder because it has been some time since I have done these exercises.

After time I think that I will be stronger when I put more time into it.

In the last couple of rounds it got a bit harder so more improvements.

Wesley

2020-08-18 07:17:18 UTC

Pre HR: 83 BPM
Post HR: 103 BPM
5 min after: 91 BPM

It was hard because I hadn’t done a proper exercise in a while and because it included upper body muscles the exercise that included this was the plank and push-ups. However the squats and sit-ups were quite easy for me to do.

Charlie

cs384745 — 2020-08-19 21:15:02 UTC

Pre- 87
Post-117
5mins-95
The hardest part for me was the push ups after the first two rounds but everything else I found pretty easy. I believe the more activities I do I will get more used to doing them.

Mufi *Reupload

ml385449 — 2020-08-19 21:17:59 UTC

Pre HR - 84
Post HR - 119
5 mins - 89

This workout was pretty hard especially the push ups and squats but everything else was alright. Also doing this for 5 rounds was pretty tough but do able, overall a really fun and good workout.

James

2020-08-20 04:26:08 UTC

I had internet issues so i made my on wod

Heart rate
Pre- 74
Post 109
It was pretty good but some of the exercises i found quitte challenging

Finn priddy

2020-08-20 04:47:51 UTC

I came a bit late and i had some tech issues but got there in the end.

Pre HR - 67
Post HR - 119

The thing i found the hardest was the burpees at the end.

Robbie

2020-08-20 04:49:58 UTC

Pre hr: 74
Post hr: 124
This was fun but really challenging

Zwift kings ride

os370140 — 2020-08-20 05:18:41 UTC

Hard effort on the virtual world almost ba k to my normal fitness

I did the workout from Tuesday as I was unable to attend this today.

2020-08-20 05:19:15 UTC

Pre HR:73
PostHR132
The exercises were easy and hard and it got tough for me towards the last couple of rounds

Wesley

2020-08-20 07:24:48 UTC

My WOD was fun and a lot of people joined in, the WOD was rugby with Om and some other boys here at school

Leo Bamfield

2020-08-21 01:15:21 UTC

It was fun I saw Charlie doing well with the lunges and also saw Milan.
HR pre: 68
HR post: 108
I felt that it was hard doing each thing for 4 minutes but what I felt the hardest was when we were strengthening our core.
Over all I thought that lots of people did it and was good fitness at the end.

Kahoot Feedback.

wallyrifle — 2020-08-21 01:19:52 UTC

What I already knew? What I learn't about? What I would like to know?

Oscar

on383776 — 2020-08-21 01:25:22 UTC

Pre HR:78
Post:96
This was good exercise and I enjoyed it. Towards the burpies and the push ups it got a lot harder but overall pretty good!

Leo Bamfield

2020-08-21 01:52:14 UTC

I know the extension and flexion of the muscle such as your biceps it is in flexion if it is bent and extension is when you fully extend. I learned the lots of the bones and I learnt about the agonist I new it before but this helped me get a better understanding of it and also the antagonist. I would like to know the other bones such as tibia ulna and more and make shore I now where they are.

Finn Priddy the winner #1

2020-08-21 01:52:44 UTC

This Kahoot was not only a easy win but also a learning experience because it showed me how much i need to go over to get myself fluent again.

Wesley

2020-08-21 01:53:16 UTC

12217 Points
15 out of 23
What I knew: the upper body bones, lower body muscles and types of joint.
What I learnt: agonist and antagonist since I kind of forgot about the functions.
What I would like to know: the foot bones and muscles

Ben McGann

2020-08-21 01:53:18 UTC

I already knew flexion, extension, all the muscles and joints except for the vertebrae which I learnt about and I would like to learn about the antagonist and the agonist.

James downing

2020-08-21 01:53:51 UTC

I knew most of the stuff like agonist and antagonist, joint types and names. I learnt some more bone names. What I want to improve on is my memory and knowledge on bone names.

Samar Singh

2020-08-21 01:54:01 UTC

I already knew flexion and extension and also most of the joints and bones located around the body. I learnt that I shouldn’t rush through the answers instead focus and go for accuracy. I also learnt about some of the Bones and joints I got wrong. I wouldn’t specifically want to know any thing else, I think I have enough knowledge already.

Denis

2020-08-21 01:54:16 UTC

I already knew the basic muscles.
I need to improve on agonist, antagonist and flexion/extension.
I want to know what the weirdest muscle name is.

Oscar

on383776 — 2020-08-21 01:54:16 UTC

I learnt tons of new bones in this Kahoot! There was some stuff I already knew like the ball and sockets joints and flexion and extension and other stuff. Some of the stuff we could go over in class so I have a better understanding. I enjoyed this Kahoot even though I didn’t get the best place.

Charlie

cs384745 — 2020-08-21 01:55:42 UTC

I found it fun, the hardest part was the burpees,
I also saw Leo, Robbie and Milan doing it.
My post heart rate was 72
My pre heart rate was 106
And 5mins later was 98,

Robbie

2020-08-21 01:55:55 UTC

I knew the majority of everything it’s just I got the tibia and fibula confused so I’m going to revise that a bit but I was happy with 83% it’s just my internet was bad so I was slow to the questions.

Kahoot! Feed back

os370140 — 2020-08-21 01:57:09 UTC

I knew most of the stuff lies bones flexsions and exstensions agonists and antagonist most the mistakes i made were just me rushing the Kahoot! and I need to know more bones and muscles around the back and torso came 4th pretty good

Mufi

ml385449 — 2020-08-21 01:57:38 UTC

I already knew the flexion and extension movements easily, but the only questions that confused me a bit were the bones in the leg. I didn’t really learn much but it was a very good refresher for me.

Milan

mg383310 — 2020-08-21 01:58:53 UTC

I knew most of the material but I just did not have much time to think about it I got 54%

Om

ob385611 — 2020-08-21 02:00:57 UTC

I was playing rugby with Wesley ands I win 4:3 Bradley carrying me

Om

ob385611 — 2020-08-21 02:03:50 UTC

I know flexion, extension
I not really know about the muscles and bones
I learn about the bones and muscles