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
ball slam fever
Wednesday, July 30, 2008
So, we actually ran a two different WOD's today. Am classes did one workout and the pm class did another. We had our largest group class ever last night with 22 participants. Just a reminder that beginning Monday, August 4th class size will be limited to 12. Don't forget to sign up if you want a guaranteed space in a class! Thanks to everyone that has been registering on a regular basis. You're the best!
Workout was:
AM
3 rounds
10 db or kettlebell snatches (each arm)
20 ball slams
row 250 meters
rest 3 minutes between rounds
PM
partner workout
run 450 meters
then
partner ladder 1-10
dumbbell snatch
ball slam
kettlebell swings
300 jumpropes
6x bear crawl
6x heavy dball carry
Broad jumps, we love to hate them!
Tuesday, July 29, 2008
Just a reminder that we have four new classes starting Monday, August 4th. Monday, Wednesday at 10:00 am and Tuesday, Thursday at 5:30 pm. They are now on the schedule and you can register for them anytime!
Here is a video compilation of workouts from the last few weeks! Enjoy!
Monday in class we started with a set of push presses for strength and then workout was not for time and divided into two sets.
Workout was:
5x5 push press
increase the load each set
Group A
3-5 rounds
double kettlebell clean and front squat
broad jump
Group B
3-5 rounds
8 pull-ups
5 shuttle runs
Hamilton Mountain Hike
Monday, July 28, 2008
Here are photos from the group hike to Hamilton Mountain. Thanks to everyone that came out and joined us on a not so sunny Sunday. Extra thanks to Devon for coordinating and leading the troops! We'll be making this a monthly excursion so watch the blog for the next hike announcement!
Saturday in class before the power wheel races we warmed up with some partner med ball passes and worked on pull-ups, turkish get-ups and jump rope/double unders
workout was:
run 1 lap
then
3 rounds
1 minute at each station with a running clock
row for calories
med ball cleans
side to side jumps
ring push ups
Keep track of your reps and score each round.
going the distance
Saturday, July 26, 2008
Here is a video of Fatty and Courtney conducting the first ever Recreate Fitness power wheel race. I'm sure that there are many more in our future! Enjoy!
Friday we focused on strength with 5 sets of 5 front squats using either two kettlebells or barbells. In between sets we completed 5 knees to elbows or ankles to the bar.
Workout was:
10-1
burpees
and
1-10
kettlebell swings
Travel up and down the ladders alternating between the two exercises.