Chipping away
Thursday, November 6, 2008
Wednesday we did a power endurance workout which was a little longer than our normal metcon. Everyone did a great job with this one, you'll see it again.
Workout was:
row 1000 meters
50 - push-ups
50 - jumping pull-ups
50 - 2 hand swings
50 - sit-ups
50 - med ball cleans
50 - hi-pulls (each arm)
50 - ball slams
50 - ring rows
Here is a post from Mark's Daily Apple to check out, The Sandbag Workout. It comes in a very timely manner since Melissa spent yesterday morning filling our new sandbags for today's workout!
A New Day
Wednesday, November 5, 2008
Workout was:
45 seconds of work/ 15 seconds of rest
double kettlebell clean and press
figure 8 to a hold
superplank
kb h2h sdhp c3po
jacknife
Congratulations to Ben Farver on winning best in show at the Rocky Mountain Bicycle Show over the weekend! Oh so pretty...
Find your 1 rep max
Tuesday, November 4, 2008
Monday in class we finished up our front squat strength cycle by finding our one rep max. Great job to everyone that hit a new pr today!
strength was:
2 warm-up sets of 5 then
3-3-2-2-1 front squat
paired with
8 - cross chop to halo
workout was:
30 kettlebell swings
20 push ups
leg circuit
30 kettlebell swings
20 push ups
leg circut
30 kettlebell swings
20 push-ups
leg circuit =
20 air squats
10 lunges (each leg)
10 jumping lunges (each leg)
10 jump squats
Post Halloween workout
Monday, November 3, 2008
Congratulations to Renata on getting her first kipping pull up in class Saturday!
Thanks to all of you that got out of bed the morning after Halloween to join us for a workout!
Workout was:
4 rounds
1 minute at each station with a running clock
row
sumo deadlift hi-pull
box jump
ring row
rest 3 minutes between rounds