Friday, January 30, 2009


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

dumbbell deadlift
dumbbell push press

run 2 laps

Thursday, January 29, 2009

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

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

Wednesday, January 28, 2009


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

turkish get up - 3 each side
kb snatch or hi-pull - 5 each side
jacknife on rings - 12

6 rounds at each station 
30 seconds on:  30 second off
rest 1 min between stations

5 yard shuttle run
rope snaps
2 hand kb swing

Tuesday, January 27, 2009


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:

row 1000 meters
50 thrusters (m-45, f-33)
30 pull-ups

Monday, January 26, 2009

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 (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

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

Sunday, January 25, 2009

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:


double unders
backwards jump rope
rope climbs
pole vaulters
beam ball
anything you can dream up!

Friday, January 23, 2009

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

Thursday, January 22, 2009

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

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

Wednesday, January 21, 2009

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