Maggie’s birthday workout
Tuesday, January 20, 2009
Monday was my Magpie's 11th birthday so she played mascot to celebrate her special day! Thanks for making her feel so welcome!
Strength was:
5 rounds
5 - front squats
10 - ring push-ups
Workout was:
7 rounds
7 - med ball cleans
7 - burpees
7 - ring rows
With a running clock
Monday, January 19, 2009
Saturday we started class off with some ladder drills.
A little partner med ball around the building.
Evan stepped up and took Nathan's dare to do his final round of thrusters with 50 lb dumbbells.
Great job!
Just watching the workout made Chaco need to take a nap.
Warm-up was:
ladder drills
med ball around the building
skill was:
3 rounds
5 - pull-ups
5 - windmills
workout was:
4 rounds
1 minute at each station with a running clock
row
box jump
thruster
ball slam
Beam ball: the next big thing
Saturday, January 17, 2009
Some of you have asked what goes on during trainer workout. Friday, Nathan decided to try to find a way to utilize the 12 foot beams we have in the new space and presto:
beam ball is born!
Take a dynamax ball....
throw it over the beam....
....race to the other side of the beam and catch it for a point. Person with the most consecutive catches without dropping the ball is the victor!
Nathan and Blake teamed up and challenged Nurse Tiff and Melissa to a game.
Jeff attempts a double rope climb
Everyone loves beam ball!!
Cristina did a great job on her first ever rope climb!
Beam ball teams are forming now! Tournament to follow!
Workout was:
6 rounds
5 - dumbbell hang squat cleans
5 - ring dips
then
1 - 500 meter row for time
work on:
double unders
pole vaulters
pull-ups
handstand push-ups
ring holds
push it
Friday, January 16, 2009
Thursday we started a new strength cycle of push presses. It's been awhile so we focused on technique and form.
Skill was:
5 rounds
5 - push press
5 - cross chop to halo
Workout was:
3 rounds
run 2 laps
12 - push presses
8 - burpees
10 - knees to elbow
40 seconds of work
Wednesday, January 14, 2009
Tuesday we did a 40/20 interval workout. It was great being able to rope snap, sprint and jump rope all indoors and with 15 people too!
Skill was:
3 - turkish get-ups (each side)
10 - heavy swings
12 - jacknife
farmers walk
Workout was:
40 seconds of work/ 20 seconds of rest
4 rounds
sprint
rope snap
jump rope
double kettlebell clean and press
superplank