“Jackie”
Sunday, July 20, 2008
Friday in class we did warmed up with some heavy med ball cleans and knees to elbows.
Nice job to Melissa, Jenn H and Cristina for their kipping pull-ups!
Congrats to Orion and Courtney with the fastest times of the day!
Workout was:
"Jackie"
1 round
row 1000 meters
50 barbell thrusters (male 45 lb, female 33 lb)
30 pull-ups
Alert: another crackpot sighting
Friday, July 18, 2008
Nathan bet Nick double or nothing that he couldn't balance a 30 pound d-ball on his head the length of the driveway.
Guess who won that bet.
Congratulations to Macala on her first pull-up!
Today was a deadlift day followed by a quick partner workout.
Workout was:
2 warm-up sets
then
5 sets of 3 deadlifts
Partner workout
med ball around the block
4 farmers walks
1000 meter row
2 minute ring hold
divide the reps equally between partners
Kettlebell Fever
Thursday, July 17, 2008
Wednesday was skill night so we warmed up with ladder drills and med ball partner sit-ups
Workout was:
Set A
5 rounds
double kettlebell clean & squat
15 - ring push ups
row 250 meters
Set B
3-5 rounds
3 - turkish get-ups
rack walk to gate and back
5 - shuttle runs
Happy birthday Nurse Tiff!
Wednesday, July 16, 2008
Join us in wishing Nurse Tiff and happy and fun filled 24th birthday!
Workout was:
5x5
kettlebell or dumbbell snatch
weighted pull-ups, pull-up, harder band pull-ups
dips
45 seconds of work / 15 seconds of rest
hand to hand swings
jump rope
shuttle run
frog hop
jacknife
Extra Extra
Tuesday, July 15, 2008
local crackpot wins bet by balancing d-ball on head
We started with some strength moves with 5x5 dumbbell or barbell thrusters
Congratulations to Melissa on her 95 lb barbell thruster!
workout was:
how many rounds in 15 minutes
10 med ball cleans
sprint to corner and back
10 box jumps
Here are some breakfast selections for people on the go from Mark's Daily Apple. Enjoy!