Greetings from Dog Mountain
Monday, June 30, 2008
Finally, the summit!
10 of us from the gym hiked up to the top of Dog Mountain on Sunday. It was a very challenging hike due to the elevation gain and of course the heat. We were well rewarded with some beautiful views of 3 different mountain ranges and the Columbia River. We are going to try to make this a monthly ritual so keep checking back for the next hike announcement! Thanks to everyone that joined us, hope you got a great workout in and had a good time!
John F. just returned from a weekend seminar at Mountain Athlete. He came back with lots of info to share with us all. Be sure to check out the pic of John, he is "shirt off John" everywhere he goes!
Beat the Heat
Sunday, June 29, 2008
Saturday was a scorcher so of course we took it outside for a partner workout. Thanks to Kate, Liz and Rebecca for joining us for their first group class! Hope you all had a great time and for all of you doing the Dog Mountain hike I have one word for you: HYDRATION!
Workout was:
partner workout
row 1000 meters
50-med ball partner sit-ups
overhead kettlebell carry - 4 trips
100 - dumbbell snatch
250 - jump rope
50 - jacknife
walking swings - 4 trips
run a lap
Just a quick reminder to please sign up for class online. If you need help setting up your login information just talk to Tina! Thanks!
We share your pain
Friday, June 27, 2008
Today it was the trainers turn to take on Fight Gone Bad. Here is the aftermath picture and our final scores. Looking forward to next time!
Blake 287
Nathan 310
Tina 274
Fight Gone Bad
Thursday, June 26, 2008
Wednesday marked the first time we have done Fight Gone Bad for a group class workout. We ran it in heats with one person working and the other counting reps. Thanks to everyone for counting for your partner as well as offering encouragement and support! You all did a great job with a very hard workout! We'll see this one again in 8-10 weeks, plenty of time to work on getting those numbers higher!
Congratulations to Aaron with 361 and Katie with 317 for turning in the highest male and female scores of the day!
Workout was:
"Fight Gone Bad"
3 rounds
1 minute at each station with a running clock
wall ball
20 lb male 12 lb female
sumo deadlift high -pull
75 lb male 55 lb female
box jump
20" box
push press
75 lb male 55 lb female
row for calories
Here is a video of the workout! Thanks for watching!
Skill night
Wednesday, June 25, 2008
Forgot the camera last night so here is a little video recap. We focused on skill development working on turkish get-ups, weighted pull-ups/muscle-ups, overhead med ball carrys, pistols, kettlebell hi-pulls and snatches and heavy kb swings. For workout we kept it short and simple.
Workout was:
run 1 lap for time
then
1 set of max pull-ups
1 set of max push-ups
Congratulations to Lauren for setting a new gym record for female pull-ups with 26! Jeff had a new pr of 30 pull-ups, Jenn H had a new pr with 7 pull-ups and Meg did 12 full push-ups! Great job everybody!