Trainer workout

So you're wondering the trainers do when we workout?  Well here are some pics from a workout we did earlier this week.  We did 5x5 overhead barbell squats then we did the same workout from Tuesday nights class.  

Row 500m then 

21-15-9

 dumbbell deadlift, renegade rows and push-ups,

 finish up with 150 jump ropes.

Here's an article that ran in the NY Times "Does Weight Lifting Make a Better Athlete"  Enjoy!

New Class!!

We are adding a new class to the group schedule!  We will now offer a Monday morning at 7:00 am beginning this Monday.  You can sign up online or just show up bright and early!

Tonight we started with a kettlebell warm-up.  Everyone got a chance to practice their pull-ups, l-sits and 1 legged squats before the workout.

Workout was:

Partner workout

1000 meter row

100 kettlebell swings

100 sit ups

100 kettlebell cleans

400 jump ropes

50 jackknifes

100 partner passes

Divide the reps equally between partners.  Only one person can work at a time.

Cindy

Before workout we warmed up with 3 rounds of push presses, ring holds and hamstring pull-ins.Tonight with our new pull-up bar the group had their first introduction to "Cindy" one of the Crossift  benchmark workouts.  

Workout was:

how many rounds in 20 minutes?

5 pull-ups

10 push-ups

15 squats

Happiness is a new 16 foot pull-up bar

Today the new pull-up bar was installed.  We now have plenty of room to do pull-ups, dips and rows.  Be prepared to see more of the benchmark workouts now that we have the space!  

Tonight we warmed up with partner med ball passes then we practiced the kettlebell clean and press.  

Workout was:

start with a 500 meter row

21-15-9

dumbbell thrusters

renegade row

push-ups

finish with 150 jump ropes

New row records

Tonight we started with a hard 500 meter row.  Congratulations to Todd, Tricia, Greta, and Liz who all set new personal records.  Then we did a 5x5 couplet of 1 arm dumbbell snatches and 1 legged squats.  

workout was:

2 rounds

40 sec on / 20 sec off

hand to hand swing

bear crawl

jack knife

jumping dips

russian twist

Here is a link to Mark's Daily Apple that talks about Crossfit and the benefits of injecting variety, anaerobic intensity and weight bearing exercises in a workout.  "Ever heard of it?"

Perfect the push-up

The push-up: so simple, yet often done incorrectly.  Here is a great primer from Crossfit on proper push-up form.  Check it out!

Here's a link to a story that ran in the LA Times about the effectiveness of homeopathic aids in warding off colds.  "Strong Dose of Belief helps, too"

Take it outside

Today was another beautiful day so we warmed up with some kettlebell drills then we hit the streets.  Everyone grabbed a partner then did  med ball passes around the block.  Everyone got a chance to work on kipping pull-ups and muscle-ups before we started the workout of the day 

Workout was:

5 rounds

Each round is 3 minutes long with a continuously running clock.  Spend one minute at each station then rest 3 minutes between rounds

1 minute of kettlebell swings

1 minutes of dumbbell thrusters

1 minute of slam ball

Cooking Light Magazine has voted Portland, Oregon as the number 2 city that best personifies what the magazine stands for.   To read more click on the link.  Cooking Light healthiest cities 

Why exercise?

Tonight we had some time to play before the workout.  Everyone did a few sets of pull-ups, l-sits, muscle-ups and ring pull-ins.  

workout was:

5 one arm swings

5 one arm snatches

10 push-ups

On another note here is a great post from Mark's Daily Apple to remind us why we need to stay healthy.  The next time you ask yourself why you exercise or watch what you eat remember these top 10 reasons. 

First Pull-Up!

Congratulations to Susan on her first pull up!  It was a dead hang pull-up, 

once she masters her kip there's no stopping her!

Todd and Mark deadlifting.

Jeff hit a new personal record with 265

Mark also hit a new pr with 275.  He made it look easy!

Great burpee push-ups from Jeff and Todd

Meg and Devon powering through wall ball

Tonight everyone started with 7 sets of 3 deadlifts trying to increase the load with each set.  Then we did a mini met con.

Workout was:

4 rounds

5 burpees

10 wall ball

Interval workout

Tonight everyone rowed one hard 500 meter row to get a baseline for the record board.  Then we did 2 sets of turkish get-ups, wall walks, push-ups and dips.  Great job to Katje on her first group class.  

Workout was:

40 sec on/ 20 sec off

3 rounds

renegade lunges

med ball clean

pull-ups/ band pull-ups

superplank

overhead med ball walk

figure 8 to a hold 

2 minute workout

After we warmed up we worked on the dumbbell snatch then did   5 sets of 5 dumbbell thrusters.  

Workout was:

2 minutes at each station to do max

pushups

pull-ups

kettlebell swings

distance row

Try to get as many repetitions as possible in the 2 minute time period.

Personal Records

So you may have been wondering what the new big board is all about.  We have put up everyone's name on the board and will be recording max efforts for the deadlift, row, push up, pull-up and a few of the benchmark workouts.  We will revisit these skills every four weeks or so to measure progress.  

Speaking of personal records:  Jeff and Devon both hit new pr's with Jeff's 22 pull-ups and Devon's 17 pull-ups on Saturday!  Great job to both of them!  And it finally happened.  After all this time Tina finally got her first pull-up today!  

Happy Birthday Jenn!

Thanks to everyone for joining us on such a beautiful Saturday!  

Ladder drills

Little bit of everything!

Lisa, Julie and Todd Box jumping and step ups

 Hadley swinging

Todd and Jeff making 20 lb wall ball look easy

Today is Jenn's 30th birthday so in her honor we created a "30" workout to honor this special event.  The weather was beautiful so we took it outside today.  We warmed up with some ladder drills and med ball passes then did a max set of push ups and pull ups.   Special recognition to Todd who came to 5 group classes this week and a to Tricia who made it 4 times this week for the first time!  Great job everyone!

Workout:

"Jenn"

1 lap around the block (450 meters)

30 kettlebell swings

30 sumo deadlift high pulls

30 sit-ups

30 wall ball

30 lunges

30 push ups

30 box jumps

30 ring rows

1 lap around the block (450 meters)