Saturday, August 30, 2008

Dream big

Sara's T offered some great inspiration to Saturday's group class. 
No matter how bizarre, stupid, misguided or insane our dreams are,
 use them to dream big and keep reaching for the stars!

Just a reminder that there will be two classes offered Monday, September 1st.  
9:00 am and 10:00 am only.  
Enjoy the break from all your labors!

Workout was:

Partner workout

medicine ball passes around the block
100 - ring push-ups
100 - ball slams
8x - bear crawl
8x - heavy overhead med ball carry
100 - jumping pull-ups
row 1000 meters

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

Friday, August 29, 2008

Get some air

Thursday in class we focused on skills and didn't do anything for time.  Once a week we like to slow it down, work on technique and get a good amount of volume and strength in without the frenzied pace of a timed workout.  

4-5 rounds of each set

Set A
5 kb high pulls or snatches
5 get up sit ups
broad jump
rest 1 minute between sets

Set B
15 double kb swings
10 knees to elbows or ankles to bar
2 line drills
rest 1 minute between sets

Thursday, August 28, 2008

O Jackie

Wednesday in class we did the benchmark workout "Jackie".  We did this one last on July 18 and we had a lot of people make huge improvements in their times as well as stepping up and doing the workout as prescribed. 

 Congratulations to:

rhiannon  10:41, to 9:32
Sean  12:38 to 9:20
Joe  11:50 to 9:46
Devon  10:44 to 9:41
Orion  8:38 to 7:42
Mark 9:34 to 8:17
Evan 11:15 to 8:23
Cristina 12:46 to 12:10 
Kate 14:21 to 10:00

Workout was:


row 1000 meters
50 barbell thrusters (45 lbs male, 33 lbs female)
30 pull-ups

Wednesday, August 27, 2008

Labor day schedule

Just a reminder that this Monday, September 1st there will only be two classes.
9:00 am and 10:00

 See you all then!

Tuesday in class we warmed up with a kettlebell complex and then worked a little skill with 3 rounds of a 250 meter row, 5 dumbbell snatches and some ring pull-ins.

Workout was:

3 rounds

45 seconds of work/ 15 seconds of rest

half moons
weighted jump rope
shuttle run
double kettlebell rack walk
jumping pull-ups
bear crawl

Tuesday, August 26, 2008

Tabata this

Monday night in class we warmed up with pass thrus, overhead squats and spidermans then we partnered up for med ball passes around the block.  

For strength

heavy med ball cleans

5-8 challenging ring rows

Workout was:

8 rounds of each
 20 seconds of work/10 seconds of rest

tabata squats
tabata push-ups

keep track of the total number of squats and push-ups

Monday, August 25, 2008

Where's Todd?

Todd getting ready for his shot at the olympics!

Saturday morning we warmed up with some in place mobility drills and did medicine ball partner throws around the block.  For skill we worked on pistol squats and farmer's walks.

Workout was:
4 rounds

1 minute at each station with a running clock

2 hand swing
dumbbell thrusters
ball slams
box jump

rest 3 minutes in between rounds

Saturday, August 23, 2008

Max pull-ups

Friday in class we warmed up with some ladder drills and med ball partner power throws.  For skill we worked on heavy med ball chest carries, l-sits and 1 arm kettlebell swings.  

Workout was:

how many rounds in 20 minutes

run a lap
max pull-ups 
(one attempt at the bar each time you run a lap)

Keep track of your laps and total number of pull-ups.  

Friday, August 22, 2008

Battling the rope

We unveiled a new exercise in group class today, the battling rope.  The idea is to swing the ropes up and down creating waves in the rope.  Everyone has been having a great time flinging them around.  The ropes can help develop grip strength, improve the ability to create and sustain power and increase aerobic and anaerobic capacity.  

Thursday in class we didn't do any workout for time but worked on skill and technique.

Workout was:
3-5 rounds of each set

Set A
 10 - double kettlebell clean and press
row 250 meters
rest 1 minute

Set B
15 ring push-ups
3 turkish get-ups (each side)
rest 1 minute

Set C
10 half moons
7 power wheel pikes
rest 1 minute