30,20,10

Thursday was a push press day and everyone did a great job going a little heavier than last week. 

Strength was:

5 rounds

3 - push presses

5 - weighted pull-ups

Workout was:

run 2 laps

then

30-20-10

dumbbell deadlift

dumbbell push press

then

run 2 laps

Fantastic 50!

Well, you may not have thought it was so fantastic while you were doing it, but I bet you felt pretty fantastic when it was all over!  Great Work!

Warm Up:

2x kb complex

halos - 4 

around the body pass - 4

1 arm swings - 4 

clean and press - 4

goblet squat - 8

x-chop - 4

reverse lunge - 4

jump rope - 50

Workout:

row 1000m

50 pushups

50 2-hand swings

50 jumping pull ups

50 sit ups

50 medball cleans

50 hi pulls (each arm)

50 ball slams

50 ring rows

250 jump rope

30:30

We tried out a slightly different format for yesterday's workout.  30 seconds of work and 30 seconds of rest for 6 rounds at each station.  30 seconds of rest was just enough time to recover so you could go all out for each round.  Nice work everyone!  

Warm Up:

2 x

windmills - 5 each side

1 arm overhead  squats - 5 each side

jump Rope - 75

Skill:

turkish get up - 3 each side

kb snatch or hi-pull - 5 each side

jacknife on rings - 12

Workout:

6 rounds at each station 

30 seconds on:  30 second off

rest 1 min between stations

Stations:

5 yard shuttle run

rope snaps

burpees

2 hand kb swing

Jackie

Today was the first time we did a benchmark in the new space.  It's been awhile since we had a visit from one of the "girls".  We saw a lot of improvement over the last time we did Jackie and had a lot of people do it rx'd for the first time.  Congrats to John F for the fastest time of the day at 6:09.  Jonas also displayed his amazing hobbit strength with a time of 6:33!  Courtney had the fastest female time of the day at 8:09!  Great job everyone!

Strength was:

5 rounds of

3 - front squats

5 - spiderman

Workout was:

"Jackie"

row 1000 meters

50 thrusters (m-45, f-33)

30 pull-ups

First Annual "Unofficial" Recreate Snow Day

Hey Everyone!  We're trying to organize a group trip to Timberline Lodge on Sunday, February 15th.  Skiing, snowboarding, snowshoeing...there's something for everyone.  We're looking at possibly renting a "mini bus" to take us up there if there is enough interest.  If not, we'll probably just meet at the gym and carpool out there.

• Lift tix are $57 for skiers and riders
• Gear Rental is $35 
• Bus (if we did it) is approx. $35
• They don't rent show shoes so you would want to rent them ahead of time if you don't have your own.

Email Devon if you're interested in going at devonneves@gmail.com (also let her know if you'd be interested in the bus option or if you'd be willing to drive and how many people you can accommodate.)  We'll try to finalize a head count by 2/1 so we can plan the final details accordingly. 

Hope you can all join us!  

Partner Up!

Saturday was another great partner workout!  Thanks to everyone who came to class!

Warm Up:  

Ladder Drills

Medball partner passes

Skill:

Pull ups

Pistol Squats

Partner Workout:

row 1000m

100 ring rows

100 box jumps

walking swings - 8 trips

100 medball sit up passes

run around the building - 2 trips

Just hanging around

Ben found a use for the new beam above the pull-up bars

Kim perfects her pole vaulter

Tim and Caroline try their first rope climbs!

Everyone loves beam ball!

Erin doing double unders with a smile!

Friday we did a strength circuit of dumbbell squat cleans paired with get-up sit-ups.  Workout was a play day and everyone got a chance to work on things they wanted to practice.

Workout was:

practice

double unders

backwards jump rope

pull-ups

rope climbs

pole vaulters

beam ball

anything you can dream up!

One kettlebell

Great job with the push press today Erin!  

  

Lindsay has really improved her form on the push press since we started this new cycle.  Nice work!

For warm-up we worked on the 1 arm overhead squat.  It's much more difficult lift than it looks.  Nice squat Aaron!

Skill was:

5 sets of

5 - push presses

10 - cross chop to halo

Workout was:

how many rounds in 15 minutes

5 - one arm kb swings (each arm)

5 - one arm kb snatch or high-pull

10 - push-ups

Core Grind

Warming Up...

Station 1)  Deadlift with 250m Row

Station 2) Wall Ball with Knees to Elbows

Station 3)  Power Wheel Crawl with Leg Curls

Warm Up:  

Halos - 10

Around the Body - 10

Goblet Squat - 10

h2h swing - 10

Workout:

4-5 rounds at each station 

Station 1

Deadlift - 12

Row 250m

rest 1 min & repeat

Station 2

Wall Ball - 10

Knees to Elbows

rest 1 min & repeat

Station 3

Power Wheel Crawl 

Power Wheel Leg Curls

rest 1 min & repeat

20 seconds of work

For skill:

3-4 rounds

5 - dead hang, weighted or jumping negative pull-ups

5 - ring dips

5 - kettlebell hi-pull or snatch

Workout was:

tabata style

6 rounds

20 seconds on/10 seconds off

jumping pull-up

bear crawl or frog hop

battling rope

kb sdhp