Hold it!
Friday, March 14, 2008
Todd has his game face on!
Tonight we started with a kettlebell warm up and then tried to hold l-sits, ring holds and handstands for 1 minute each.
Workout was
how many rounds in 20 minutes
5 one hand swings (each arm)
5 one hand snatches (each arm)
10 push-ups
Jack LaLanne king of the push-up!
Thursday, March 13, 2008
Tonight in group class we started with 5x5 dumbbell push-presses and 5x5 dumbbell lunges. Everyone also got a chance to do one set of max pull-ups! Mark, Meg, Lynn and Jeff all hit new personal records! Congratulations!
Workout was a mini tabata:
20 seconds on/ 10 seconds off
8 rounds at one station then move on to next exercise
row
squat
Here is a little clip of the king of fitness doing his famous version of the push up. It's an enduring symbol of physical strength in our culture. Based on national averages a male should be able to complete 27 push-ups and females 16. Where do you stand? The NY Times also printed an article about the push-up. Be sure to check out the video attached to the article. Have you ever seen push-ups like that before?
Katje aka everybody loves wall ball
Wednesday, March 12, 2008
Thanks Katje! This workout is for you!
Now you no longer have to wonder about wall ball
Todd plate squating during his break from blogging
Liz and Greta doing a great job of hitting those targets
We took the rowers outside tonight to take
advantage of the great weather we've been having
So we created a new workout after Katje requested wall ball on Saturday. The group agreed that this one is a keeper.
Workout was:
"Katje"
row 1000 meters
then
21-15-9
wall ball
ball slams
kettlebell swings
Since you all had a chance to do Helen last week I thought that you would like to see Helen done sub 7:00 minutes. Enjoy!
Great way to start the day!
Tuesday, March 11, 2008
We started group today with a kettlebell warm-up then did some medicine ball power throws. Skill work focused on the med ball clean. We started the workout working for 30 seconds and resting for 30 seconds, but that proved to be too easy, so we changed the timing to 45 seconds of work, followed by 15 seconds of rest. It got everyone breathing fast and working hard!
Great job to Hadley, Lisa and Debrah!
Workout was:
4 rounds
45 seconds on/ 15 seconds off
hand to hand swings
box jumps
superplank
medicine ball cleans
jackknife
Check out this article from Mark's Daily Apple.
Get outside!
Monday, March 10, 2008
We had two classes this Saturday for the first time. The 8:30 am and 10:00 am class both did Helen a CrossFit benchmark workout. Everyone had fun with this one and it was a beautiful day to run outside. Congratulations to Sara on her second workout, she did a great job!
Helen
3 rounds
run 450 meters
21 kettlebell swings
12 pull-ups or 24 jumping pull-ups
Here is a little something from Mark's Daily Apple. It's sort of a stretch, but the bottom line is that eating a variety of fruits and vegetables are the best way to keep our bodies healthy and performing at their best.
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