30,20,10
Friday, January 30, 2009
Thursday was a push press day and everyone did a great job going a little heavier than last week.
Strength was:
5 rounds
3 - push presses
5 - weighted pull-ups
Workout was:
run 2 laps
then
30-20-10
dumbbell deadlift
dumbbell push press
then
run 2 laps
Fantastic 50!
Thursday, January 29, 2009
Well, you may not have thought it was so fantastic while you were doing it, but I bet you felt pretty fantastic when it was all over! Great Work!
Warm Up:
2x kb complex
halos - 4
around the body pass - 4
1 arm swings - 4
clean and press - 4
goblet squat - 8
x-chop - 4
reverse lunge - 4
jump rope - 50
Workout:
row 1000m
50 pushups
50 2-hand swings
50 jumping pull ups
50 sit ups
50 medball cleans
50 hi pulls (each arm)
50 ball slams
50 ring rows
250 jump rope
30:30
Wednesday, January 28, 2009
We tried out a slightly different format for yesterday's workout. 30 seconds of work and 30 seconds of rest for 6 rounds at each station. 30 seconds of rest was just enough time to recover so you could go all out for each round. Nice work everyone!
Warm Up:
2 x
windmills - 5 each side
1 arm overhead squats - 5 each side
jump Rope - 75
Skill:
turkish get up - 3 each side
kb snatch or hi-pull - 5 each side
jacknife on rings - 12
Workout:
6 rounds at each station
30 seconds on: 30 second off
rest 1 min between stations
Stations:
5 yard shuttle run
rope snaps
burpees
2 hand kb swing
Jackie
Tuesday, January 27, 2009
Today was the first time we did a benchmark in the new space. It's been awhile since we had a visit from one of the "girls". We saw a lot of improvement over the last time we did Jackie and had a lot of people do it rx'd for the first time. Congrats to John F for the fastest time of the day at 6:09. Jonas also displayed his amazing hobbit strength with a time of 6:33! Courtney had the fastest female time of the day at 8:09! Great job everyone!
Strength was:
5 rounds of
3 - front squats
5 - spiderman
Workout was:
"Jackie"
row 1000 meters
50 thrusters (m-45, f-33)
30 pull-ups
First Annual “Unofficial” Recreate Snow Day
Monday, January 26, 2009
Hey Everyone! We're trying to organize a group trip to Timberline Lodge on Sunday, February 15th. Skiing, snowboarding, snowshoeing...there's something for everyone. We're looking at possibly renting a "mini bus" to take us up there if there is enough interest. If not, we'll probably just meet at the gym and carpool out there.
- Lift tix are $57 for skiers and riders
- Gear Rental is $35
- Bus (if we did it) is approx. $35
- They don't rent show shoes so you would want to rent them ahead of time if you don't have your own.
Email Devon if you're interested in going at (JavaScript must be enabled to view this email address) (also let her know if you'd be interested in the bus option or if you'd be willing to drive and how many people you can accommodate.) We'll try to finalize a head count by 2/1 so we can plan the final details accordingly.
Hope you can all join us!