Dream big
Saturday, August 30, 2008
Sara's T offered some great inspiration to Saturday's group class.
No matter how bizarre, stupid, misguided or insane our dreams are,
use them to dream big and keep reaching for the stars!
Just a reminder that there will be two classes offered Monday, September 1st.
9:00 am and 10:00 am only.
Enjoy the break from all your labors!
Workout was:
Partner workout
medicine ball passes around the block
100 - ring push-ups
100 - ball slams
8x - bear crawl
8x - heavy overhead med ball carry
100 - jumping pull-ups
row 1000 meters
Divide the work equally between partners. Only one person can work at a time.
Get some air
Friday, August 29, 2008
Thursday in class we focused on skills and didn't do anything for time. Once a week we like to slow it down, work on technique and get a good amount of volume and strength in without the frenzied pace of a timed workout.
4-5 rounds of each set
Set A
5 kb high pulls or snatches
5 get up sit ups
broad jump
rest 1 minute between sets
Set B
15 double kb swings
10 knees to elbows or ankles to bar
2 line drills
rest 1 minute between sets
O Jackie
Thursday, August 28, 2008
Wednesday in class we did the benchmark workout "Jackie". We did this one last on July 18 and we had a lot of people make huge improvements in their times as well as stepping up and doing the workout as prescribed.
Congratulations to:
rhiannon 10:41, to 9:32
Sean 12:38 to 9:20
Joe 11:50 to 9:46
Devon 10:44 to 9:41
Orion 8:38 to 7:42
Mark 9:34 to 8:17
Evan 11:15 to 8:23
Cristina 12:46 to 12:10
Kate 14:21 to 10:00
Workout was:
"Jackie"
row 1000 meters
50 barbell thrusters (45 lbs male, 33 lbs female)
30 pull-ups
Labor day schedule
Wednesday, August 27, 2008
Just a reminder that this Monday, September 1st there will only be two classes.
9:00 am and 10:00
See you all then!
Tuesday in class we warmed up with a kettlebell complex and then worked a little skill with 3 rounds of a 250 meter row, 5 dumbbell snatches and some ring pull-ins.
Workout was:
3 rounds
45 seconds of work/ 15 seconds of rest
half moons
weighted jump rope
shuttle run
double kettlebell rack walk
jumping pull-ups
bear crawl
Tabata this
Tuesday, August 26, 2008
Monday night in class we warmed up with pass thrus, overhead squats and spidermans then we partnered up for med ball passes around the block.
For strength
5x5
heavy med ball cleans
5-8 challenging ring rows
Workout was:
8 rounds of each
20 seconds of work/10 seconds of rest
tabata squats
tabata push-ups
keep track of the total number of squats and push-ups