Trainer workout
Friday, February 29, 2008
So you're wondering the trainers do when we workout? Well here are some pics from a workout we did earlier this week. We did 5x5 overhead barbell squats then we did the same workout from Tuesday nights class.
Row 500m then
21-15-9
dumbbell deadlift, renegade rows and push-ups,
finish up with 150 jump ropes.
New Class!!
Thursday, February 28, 2008
We are adding a new class to the group schedule! We will now offer a Monday morning at 7:00 am beginning this Monday. You can sign up online or just show up bright and early!
Tonight we started with a kettlebell warm-up. Everyone got a chance to practice their pull-ups, l-sits and 1 legged squats before the workout.
Workout was:
Partner workout
1000 meter row
100 kettlebell swings
100 sit ups
100 kettlebell cleans
400 jump ropes
50 jackknifes
100 partner passes
Divide the reps equally between partners. Only one person can work at a time.
Cindy
Thursday, February 28, 2008
Before workout we warmed up with 3 rounds of push presses, ring holds and hamstring pull-ins.Tonight with our new pull-up bar the group had their first introduction to "Cindy" one of the Crossift benchmark workouts.
Workout was:
how many rounds in 20 minutes?
5 pull-ups
10 push-ups
15 squats
Happiness is a new 16 foot pull-up bar
Wednesday, February 27, 2008
Today the new pull-up bar was installed. We now have plenty of room to do pull-ups, dips and rows. Be prepared to see more of the benchmark workouts now that we have the space!
Tonight we warmed up with partner med ball passes then we practiced the kettlebell clean and press.
Workout was:
start with a 500 meter row
21-15-9
dumbbell thrusters
renegade row
push-ups
finish with 150 jump ropes
New row records
Tuesday, February 26, 2008
Tonight we started with a hard 500 meter row. Congratulations to Todd, Tricia, Greta, and Liz who all set new personal records. Then we did a 5x5 couplet of 1 arm dumbbell snatches and 1 legged squats.
workout was:
2 rounds
40 sec on / 20 sec off
hand to hand swing
bear crawl
jack knife
jumping dips
russian twist
Here is a link to Mark's Daily Apple that talks about Crossfit and the benefits of injecting variety, anaerobic intensity and weight bearing exercises in a workout. "Ever heard of it?"