What people will do for a free t-shirt
Sunday, August 30, 2009
Saturday we celebrated Fight Gone Bad with our first barbecue and cupcake eating relay. Thanks to everyone that came out! It was a lot of fun.
The cupcake relay:
Run a lap, consume 5 cupcakes each, you eat one your partner eats one, finish with a lap. Manage to keep it down and you win!
Sean is getting his cupcakes ready before the relay begins.
Jeff and Sean getting their game faces on. Come on, you can do better than that!
Brian waits for Jeff to finish
Chris is taking the challenge seriously
It’s starting to look a little ugly here!
Sean is just trying to keep up with Kara.
And the victory goes to…...... Sean and Kara! They both won a gift certificate for a dozen cupcakes. It might be awhile before they redeem those!
Thanks to Jami and Saint Cupcake for sponsoring the event!
Here is a little slideshow I put together from the day. Enjoy!
Here are some pics from the workout. Great job to everyone that did it prescribed for the first time!
Workout
Fight Gone Bad
3 rounds
one minute at each station with a running clock
wall ball
sumo deadlift high pull
box jump
push press
row
rest 1 minute between rounds
Row - Slam Ball
Friday, August 28, 2009
Warm Up:
3x
goblet squat - 10
windmills - 5 each side
pumps - 12
Skill:
push press - 1 rep max
10, 5, 3, 3, 2, 1, 1, 1
partnered with x-chop to halo - 10
Workout:
Partner
5 rounds
1 min of each exercise
row for calories
ball slam
count your ball slams and add to calories
If a picture is worth a thousand words…this blog post is a novel.
Thursday, August 27, 2009
I couldn’t help myself…I love taking pictures of people running up the stairs. Yesterday’s workout was one of those that looks pretty simple on the board…but I heard lots of words I can’t repeat here - talk about a leg burner!
Warm up:
medball partner passes
500m row
Skill:
(A)
12 pull ups or 1 rope climb
20 ring pendulums
(B)
12 sdhp
5 get up situps (each side)
Workout:
partner
7 rounds
7 db hang squat clean
7 box jumps
7 burpees
then
end with 1 lap around the building including all the stairs you can find
Partner Up!
Wednesday, August 26, 2009
We asked Liz to relive her moment on the podium after Sunday’s Portland Triathlon. She kicked that kettlebell and that medball’s butt! Seriously, congrats again, Liz!
Yesterday we partnered up for a challenging 30:30 workout.
Warm Up:
passthrus - 10
overhead squats - 10
jump rope - 75
Skill:
kb snatch - 10
advanced: double kb snatch - 10
leg curls - 12
heavy kb rack walk
Workout:
30 seconds on, 30 seconds off
6 rounds at each station with
90 second rest between stations
Stations:
wall ball
ball slam
swing/plank hold in rings
mountain climbers
squats, squats, squats
Tuesday, August 25, 2009
Warm Up:
3x
10 goblet squats
15 kb swings
row 250m
Strength:
2 warm up sets of 5 front squats
then
5 rounds
5 front squats
5 deadhang pull ups/jumping negatives
5 spiderman
Workout:
run a lap
***********
10-1 ladder
goblet squats
kb swings
pushups
************
run a lap