Go heavy!
Friday, October 31, 2008
Thursday in class we had several different workouts during the course of the day. Some days we just feel like mixing it up!
We did do some heavy swings and kettlebell push presses and had some great new pr's set! It's amazing to see how much stronger and fitter everyone is getting. Keep up the great work!
Workout was:
5 rounds
8 - heavy kettlebell swings
5 - kettlebell push presses
then
4 rounds
45 seconds of work/15 seconds of rest
cross chop to halo
cossack
jump rope
sprint
superplank
multi purpose water bottles
Thursday, October 30, 2008
Cristina managed to stay ahead of Tiff and Melissa and was declared the victor in the inaugural water bottle challenge.
So everyone seems to be developing water bottle fever this week. Jami started by taking one for a walk around the block and Wednesday everyone decided to race around the block with them. Who will be the next to find a creative use for them?
warm-up:
5 - in place inchworm
15 - squats
10 - push-ups
20 - sit-ups
1 - 500 meter row
workout was:
run a lap
then
workout was:
5 rounds
6 - double kettlebell hi-pulls
6 - double kettlebell clean and press
6 - double kettlebell squats
6 - double kettlebell row
6 - double kettlebell thrusters
10 - around the body passes
Ladder down
Wednesday, October 29, 2008
Jami decided to try her own workout variation today by grabbing one of the 40 lb water bottles and going for a walk. Who knows, she might just be starting a new trend?
Workout was:
partner ladder
row 1000 meters
then
ladder 10-1
box jumps
heavy kettlebell swings
ring rows
finish with
med ball around the block
how low can you go?
Tuesday, October 28, 2008
Great job to Melissa for front squatting 180 pounds yesterday! Yikes!!!
strength was:
2 warm-up sets of 5
then
5 rounds
of
3-front squats
5 spiderman
workout was:
run a lap
then
21-15-9
dumbbell hang squat clean
push jerk
push-ups
Here is an article that was featured on the front page of MSN yesterday about Crossfit and the way it is changing the way people look at fitness. Crossfit: the fast, furious workout craze
Keep Movin
Sunday, October 26, 2008
Julia was on vacation last week and she sent us these great photos of her first skydiving attempt! She's a brave one!
We had a lot of fun in class Saturday working on kipping pull-ups and the workout had a lot of our favorite exercises as well as a few new ones. The hand to hand sumo deadlift was a big hit! Thanks to Katie and Keli for joining us for their first class!
Workout was:
Skill:
pull-ups
single leg deadlifts
45 seconds of work/ 15 seconds of rest
rope snaps
broad jumps
med ball cleans
hand to hand sumo deadlift
bear crawl
ring hold