Go overhead
Monday, August 4, 2008
Here is a video of Saturday's workout! Enjoy!
Saturday was the first time that Deb was on the pull-up bar since she broke her wrist. She has been slowly adding exercises back into her routine and is looking strong!
We warmed up with some ladder drills and then did some med ball partner power passes. For skill we worked on turkish get-ups and pull-ups.
Workout was:
row 1500 meters
8x - bear crawl
run a lap
8x - overhead med ball carry
100 - one arm push press
100 - box jumps
100 - ring rows
New Class reminders!
Sunday, August 3, 2008
Don't forget that we are adding 4 new classes effective Monday, August 4th.
Monday, Wednesday at 10:00 am
Tuesday, Thursday at 5:30 pm
Also, don't forget to register for classes! We are limiting class size to 12 participants max and Saturday classes to 16. We would hate to have to turn anyone away but we will if class is full and you haven't signed up.
Click on the sign up online link in the sidebar and it will take you directly to the registration screen!
Thanks!
A little squat therapy
Saturday, August 2, 2008
Great job to Bill who finished his last set of front squats with two 20k kettlebells and a 30 lb weight vest! He has made so much progress with his squat since he started!
Friday in class we did 5 sets of 5 front squats either with a kettlebell or a barbell and worked on ring holds. We added a challenge with a 20-40 lb weight vest to the kettlebell squats and ring holds.
Workout was:
run a lap
then
21-15-9
med ball cleans
push-ups
then
run a lap
l-sits for time
Friday, August 1, 2008
Tiffany and Ben playing a little post workout soccer.
Today in class we did a nice 45/15 workout. It was a great way for those that worked out on Wednesday to work at a pace that was comfortable after Fran. The nice thing about these workouts are that you can work as hard as you want, or if you're not feeling it, you can take it a little easier and get a sweat in and some good movement.
Workout was:
4 rounds
45 seconds of work/15 seconds of rest
hand to hand swings
renegade row
jump rope
line drills
l-sits
A visit from Fran
Thursday, July 31, 2008
Wednesday we did "Fran" for workout. Great job to everyone that did this one for the first time! Congratulations to Mark, Orion, Todd, John F., Evan, Jason, Shannon, Courtney, David, Tiffany, Devon and Cristina all for improving their times or going up in weight! That's a lot of new benchmarks for me to record!
Workout was:
"Fran"
21-15-9
thrusters (men 95 lb barbell, women 65 lb barbell)
pull-ups
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