Saturday, November 29, 2008

Civil War showdown

Saturday marks a big day for Oregon College football and we have our share of rivalries in the gym.  Katie showed her Beaver spirit by coming to class in true fan fashion, face paint and all.  In all honesty she did it on a dare that Nathan threw down and he now owes her a week of free classes.  The duck contingency showed a little more restraint but showed strength in numbers by handing out hats and recruiting support on the spot.  Good luck to both teams. 
Go Beavers!  Go Ducks!

Unfortunately I forgot my camera yesterday so pardon the blurry iphoto shots.  

Workout was:

5 rounds of
5 - heavy med ball cleans
8 - ring rows

then a 

tabata circuit

20 seconds/10 seconds off
6 rounds of

jumping pull-up
ring leg curls

Friday, November 28, 2008

Gobble, Gobble

I did manage a group photo of the 9:30 class but forgot to get the 8:30 gang together for a shot.  Thanks to everyone that came out for our holiday partner workout!  Hope you all had a great holiday with your friends and family!
8:30 group post workout

partner ladder ball slams

Katie and Dave getting some height on wall ball

warming up with partner med ball passes

walking swings

Workout was:

row 1000 meters
200 jump ropes
ladder 10-1
wall ball
10x - walking swings
ladder 10-1
ball slam
200 backward jump ropes

Thursday, November 27, 2008


Congratulations to Christen for getting her first kipping pull-up today!  Superstar!!

Wednesday we warmed up with a kettlebell complex and then worked on kipping pull-ups and ring dips.

Workout was:

4 rounds

one minute row for calories
one minute of thrusters
rest 3 minutes

add up calories rowed and thrusters for each round

Wednesday, November 26, 2008

All in good fun

Cristina and Katie found a new use for the foam rollers after class.  Thanks to both of them for giving me a preview of what to expect from our upcoming kids classes!

Workout was:

Set A

6 minute kettlebell or dumbbell snatch test

Set B
3-4 rounds
15 ring push-ups
1 minute of side to side jumps
2 driveway sprints
rest 1 minute

Set C
3-4 rounds
6 sandbag half moons
10 power wheel roll-outs
rest 1 minute

Here are some great recipe ideas for Thanksgiving from Marks Daily Apple.  Have a great Thanksgiving everyone and don't forget that we have two classes tomorrow!  

Tuesday, November 25, 2008

power of the press

Here's a photo of Melissa push pressing 125lbs!  Great job!

For strength:

2 warm-up sets of 5


5 rounds

3 push presses
8 ring rows

workout was:

3 rounds

leg circuit
15 double kettlebell clean and press
10 knees to elbows

Monday, November 24, 2008

Let's do this together

Here it is, months in the making.  It's so exciting for me to see the progress that everyone has made with their pull-ups.  The determination that you all show to reach the next level and improve is so impressive.  Those of you working toward your first pull-up keep in mind that everyone has to start somewhere and that every try takes you one step closer.
So what do you think is most important, perseverance or stick-to-it-iveness? 
Happy birthday Susan. 
Thanks for starting off your special day with us!  Hope you had a great one!

Partner workout:

row 1000 meters
med ball around the block
100- med ball sit-ups
100 - dumbbell thrusters
100 - hand to hand swings
8x - farmers walk
100 - jump squats
2  minute ring hold