32k for a 32nd birthday
Thursday, September 2, 2010
Loren started his birthday workout in style by using a 32k for his one rep max turkish get-up! He finished off the day with 18 rounds of Mindy, a new pr! Here’s hoping the rest of his birthday was as successful!
warm-up
flowfit
3 reps of each movement
squat
quad squat
leg swoops
mountain climbers
pumps/hindu push-ups
sumo squat
cossack lunge
deck squat
skill
2,2,1,1,1
heavy turkish get-up work up to a 1 rep max today
paired with
8 - leg lowers on the rings
5 - froggers
workout
Mindy
how many rounds in 15 minutes of:
5 pull-ups or ring rows
10 push-ups
15 squats
Ys,Ts and Ws
Wednesday, September 1, 2010
Suzy looking strong with the Ys and Ts!
That’s a nice L sit!
Grayson’s favorite coach inspiring him to be better than he ever thought he could be!!
Mike, looking strong!
Warm Up:
3x
passthrus -10
overhead squats - 10
spiderman - 5
jumprope -75
Skill:
Ys, Ts, and Ws with rings - 8 each
L-sit - 20 seconds
pike ups in rings -8
Workout:
5x
30 seconds of each exercise
2 minutes rest
1-arm swing - L
1-arm swing - R
1-arm clean and thruster - L
1-arm clean and thruster - R
figure 8 to hold - 1min
mountain climbers
superplank
Congratulations!!!
Tuesday, August 31, 2010
Erica and Yassine had a beautiful baby girl named Farah on Saturday, Aug. 28th! She shares a birthday with her dad! What a wonderful day of celebration!
Yesterday’s workout was a favorite! Balls and Snatches! We also introduced a few new movements in skill!
The surprisingly hard hip press!
Warm Up:
band walks
band squats
monster walk
sun salutation/cossack lunge
little skips
big skips
bear crawl
frog hops
inchworm
Skill:
4-5x
split squat - 8 each side
1 leg hip press - 5 each side
plank row - 5 each side
Workout:
30-24-20-16-12-8-4-2
ball slam
db snatch
Reminder and Announcement
Monday, August 30, 2010
REMINDER:
With the weather changing and school about to start up, we are expecting classes to start to fill up. Please remember to sign up online!
ANNOUNCEMENT:
Labor Day is Monday September 6th. We will have class at 9:00am and 10:00am only.
WELCOME BACK and CONGRATULATIONS to Anne and Michael who just got married!
We had a busy weekend here in the gym. A big thanks to Steve Maxwell and all who came out for his workshop. We spent a lot of time working through mobility series, honing kettlebell skills, and turkish get up variations.
Remember gym class?
Friday, August 27, 2010
Whether you have fond memories of gym class or you hated it it’s an awesome thing to climb ropes and stand on your hands - even better than you did as a kid!
Welcome back, Christen! We missed you this summer!
Welcome to Pete! It was his first class with us and he WOWed us all with an amazing L-sit rope climb!
Warm Up:
3x
sun salutation/cossack lunge
in place inchworm
half dot drill
crosswalk carry
Station 1)
rope climb
handstand hip slaps - 20
L-sit - 20 seconds
Station 2)
4x
heavy medball squat and carry - 6
sprint to end of parking lot
side plank - 30 or 45 seconds
Finisher)
5x
burpees - 5
squat hops -5