A visit from Fran

Wednesday we did "Fran" for workout.  Great job to everyone that did this one for the first time!  Congratulations to Mark, Orion, Todd, John F., Evan, Jason, Shannon, Courtney, David, Tiffany, Devon and Cristina all for improving their times or going up in weight!  That's a lot of new benchmarks for me to record!

Workout was:

"Fran"

21-15-9

thrusters (men 95 lb barbell, women 65 lb barbell)

pull-ups

ball slam fever

So, we actually ran a two different WOD's today.  Am classes did one workout and the pm class did another.  We had our largest group class ever last night with 22 participants.  Just a reminder that beginning Monday, August 4th class size will be limited to 12.  Don't forget to sign up if you want a guaranteed space in a class!  Thanks to everyone that has been registering on a regular basis.  You're the best!

Workout was:

AM

3 rounds

10 db or kettlebell snatches (each arm)

20 ball slams 

row 250 meters

rest 3 minutes between rounds

PM

partner workout

run 450 meters

then

partner ladder 1-10

dumbbell snatch

ball slam

kettlebell swings

300 jumpropes

6x bear crawl

6x heavy dball carry

Broad jumps, we love to hate them!

Just a reminder that we have four new classes starting Monday, August 4th.  Monday, Wednesday at 10:00 am and Tuesday, Thursday at 5:30 pm.  They are now on the schedule and you can register for them anytime!

Here is a video compilation of workouts from the last few weeks!  Enjoy!

Monday in class we started with a set of push presses for strength and then workout was not for time and divided into two sets.

Workout was:

5x5 push press

increase the load each set

Group A

3-5 rounds

double kettlebell clean and front squat

broad jump

Group B

3-5 rounds

8 pull-ups

5 shuttle runs

Hamilton Mountain Hike

Here are photos from the group hike to Hamilton Mountain.  Thanks to everyone that came out and joined us on a not so sunny Sunday.  Extra thanks to Devon for coordinating and leading the troops!  We'll be making this a monthly excursion so watch the blog for the next hike announcement!

Saturday in class before the power wheel races we warmed up with some partner med ball passes and worked on pull-ups, turkish get-ups and jump rope/double unders

workout was:

run 1 lap

then

3 rounds

1 minute at each station with a running clock

row for calories

med ball cleans

side to side jumps

ring push ups

Keep track of your reps and score each round.  

going the distance

Here is a video of Fatty and Courtney conducting the first ever Recreate Fitness power wheel race.  I'm sure that there are many more in our future!  Enjoy!

Friday we focused on strength with 5 sets of 5 front squats using either two kettlebells or barbells.  In between sets we completed 5 knees to elbows or ankles to the bar.

Workout was:

10-1

burpees

and

1-10

kettlebell swings

Travel up and down the ladders alternating between the two exercises.

how heavy is it?

Here our resident funnyman Nick Childs attempts a 3 ounce med ball clean.  

Thumbs up for the effort!

workout was:

skill work

pull-ups

hand stand push ups

l-sits

3 rounds

row 500 meters

run 450 meters

rest 3 minutes between sets

check out this post: smart fuel: sweet peppers.  

It's easy to get 5 a day if you get a little creatvie!  Yum!

It's a Grind

Wednesday was a strength and skill day.  We broke into groups and did sets of three different exercises.  The idea is to move through the exercises quickly but nothing is done for time.  Take the opportunity to work on technique and build strength.

Workout was:

ladder drills

med ball partner power throws

triset A

5 rounds

5 - double kettlebell clean and press

kettlebell crosswalk carry

row 250 meters

rest 1 minute between rounds

triset B

4-5 rounds

10 - goblet squat

5 - get-up sit up (each side)

1 minute of kettlebell swings

rest one minute between rounds

Tired of the same old salad?  Here are some great do-it-yourself salad dressings compliments of Marks Daily Apple.  Try one out today!