Go heavy!

Thursday in class we had several different workouts during the course of the day.  Some days we just feel like mixing it up!

We did do some heavy swings and kettlebell push presses and had some great new pr's set! It's amazing to see how much stronger and fitter everyone is getting.  Keep up the great work!

Workout was:

5 rounds

8 - heavy kettlebell swings

5 - kettlebell push presses

then

4 rounds

45 seconds of work/15 seconds of rest

cross chop to halo

cossack

jump rope

sprint

superplank

multi purpose water bottles

Cristina managed to stay ahead of Tiff and Melissa and was declared the victor in the inaugural water bottle challenge.

So everyone seems to be developing water bottle fever this week.  Jami started by taking one for a walk around the block and Wednesday everyone decided to race around the block with them.  Who will be the next to find a creative use for them?

warm-up:

5 - in place inchworm

15 -  squats

10 - push-ups

20 - sit-ups

 1 - 500 meter row

workout was:

run a lap

then

workout was:

5 rounds

6 - double kettlebell hi-pulls

6 - double kettlebell clean and press

6 - double kettlebell squats

6 - double kettlebell row

6 - double kettlebell thrusters

10 - around the body passes

Ladder down

Jami decided to try her own workout variation today by grabbing one of the 40 lb water bottles and going for a walk.  Who knows, she might just be starting a new trend?

Workout was:

partner ladder

row 1000 meters

then 

ladder 10-1

box jumps

heavy kettlebell swings

ring rows

finish with

med ball around the block

how low can you go?

Great job to Melissa for front squatting 180 pounds yesterday!  Yikes!!!

strength was:

2 warm-up sets of 5 

then

5 rounds

of

3-front squats

5 spiderman

workout was:

run a lap

then

21-15-9

dumbbell hang squat clean

push jerk

push-ups

Here is an article that was featured on the front page of MSN yesterday about Crossfit and the way it is changing the way people look at fitness.  Crossfit: the fast, furious workout craze

Keep Movin

Julia was on vacation last week and she sent us these great photos of her first skydiving attempt! She's a brave one!

We had a lot of fun in class Saturday working on kipping pull-ups and the workout had a lot of our favorite exercises as well as a few new ones.  The hand to hand sumo deadlift was a big hit!  Thanks to Katie and Keli for joining us for their first class!  

Workout was:

Skill:

pull-ups

single leg deadlifts

45 seconds of work/ 15 seconds of rest

rope snaps

broad jumps

med ball cleans

hand to hand sumo deadlift

bear crawl

ring hold

grudge match 08

Trevor and Joe Fury prepare for their pre-UFC fight night showdown.  Keep it clean gentlemen!

So yesterday at 6:30 am there was discussion of 70's tv shows and the brilliance of "Good Times" and Sean did a great job of documenting the experience here, be sure to check it out.

This video is for you Stephen! 

 

Congratulations to Erika on her first kipping pull-up today!

Workout was:

2 warm up sets

then 

5 rounds of

5 - thrusters

8 - ring rows

8 - cross chop to halo

then

play/work on 

power wheel crawls

handstand push-ups

kipping pull-ups

double unders