Tuesday, March 31, 2009

You are SO fast!

Looking back over all the blurry pictures from yesterday's workout, I realized...you all are so fast!  I couldn't catch a good picture...except these two of Erin and Ryan preparing to do their thrusters.  I'll have to get quicker with the camera!  Nice job to everyone!  

Warm Up:

halos - 5
around the body pass - 5
figure 8 to a hold - 5
good morning - 5
spinal wave - 5
goblet squat - 5
clean and press - 5
pushups - 10


2 warm up sets of 5 
barbell thrusters - 5
dead hang or jumping negative pull ups - 5


How many rounds in 15 min?

medball clean - 7
burpees - 7
run a lap

Monday, March 30, 2009

Friday and Saturday

Friday's workout was short, but oh so painful!  Surprising wasn't it?  

Warm up:

2 x through
medball complex
pushups - 15


hang power clean
2 warm up sets of 10
5 sets of
5 cleans
8 knees to elbows
10 x-chop to halo


partner workout
row 25om
double kb rack hold

Saturday's workout was a super fun partner ladder!  


Warm Up:

ladder drills
medball partner passes


get up sit ups - 5
pistol squats - 5
pull ups - 8-12


row 1000m
then ladder of 10-1
wall ball
ball slam
box jumps
ring rows
8x heavy medball carry

Friday, March 27, 2009

Endurance Conditioning

Yesterday the workout was a longer cardio endurance workout.  It was a doozy!  

Warm Up:

3 rounds

around the body pass - 10
halos - 10
goblet squat - 10
jump rope - 100
row 20 calories


4-5 rounds

burpees - 10
dumbell snatch - 15 each arm
ball slams - 20
kb swigs - 25
bear crawl
run a lap

Thursday, March 26, 2009

Strong and Steady

Yesterday's workout consisted of 3 stations.  The focus was core strength and working steadily for the entire class time.  Everyone did a really great job!  

Station 1:
6 rounds 
pull ups (3-5)
ring dips (5-8)
weighted sit ups (12)

Kim doing pull ups on the beam!  

Katie looking strong on the ring dips!  

John B. smiling through the weighted sit ups.  

Station 2:
3-4 rounds
deadlift (10)
box jumps (10)

Chad with a great deadlift!

Erin and Trevor on the box jump.

Station 3:
3-4 rounds
turkish get up - (3 each side)
power wheel roll out (10)

Joanne doing the turkish get up.

Joe Fury with the power wheel.  

Wednesday, March 25, 2009

Tabata Intervals

Tuesday was a Tabata interval day.  A very challenging workout!  Great job to everyone!

Warm Up:

wall squat - 10
figure 8 to a hold - 20
jump rope - 75


swing/hi-pull/snatch combo - 5 each side
1-leg deadlift - 5 each side
double kb overhead walk


20 seconds of work:10 seconds of rest
6 rounds at each station


jingle jangle
jumping pull ups
rope snaps

Tuesday, March 24, 2009


Stella and Ruben got in a little workout after class,  too!

Warm Up:

2 x through
around the body pass - 10 (each direction)
halos - 5 (each direction)
good mornings - 5
spinal wave - 5
cossack lunge - 5 (each side)
clean and press - 5 (each side)
pumps - 5


2 warm up sets of 5 thrusters
5 sets of 5 thrusters
paired with 8 ring rows


run 2 laps
dumbell deadlift
dumbell pushpress
run 2 laps

Saturday, March 21, 2009

Partner Relay

Saturday's partner workout had a relay format, so you had to tag your partner's hand each round.  Everyone did a great job and had a lot of fun!   

Warm Up:

ladder drills
medball around the block


windmill - 5 each side
pull ups
get up sit ups - 5 each side


Partner Relay
8x - run a lap
8x - mini leg circuit
8x - bear crawl
8x - 250m row

New Saturday schedule

Effective this Saturday, March 28th we will be going to two classes on Saturday at 8:30 am and 10:00 am.  Hope to see you all there!

Aaron hit his goal of 2x bodyweight today with 430!  Time to come up with a new goal!

Cristina thought she couldn't do 200, but she did!

Eva Gage went 205 today!  Wow what a difference a few months makes!

Michael set a new pr of 265.  

Mohammed went 295 today.  

Trevor set a new pr of 275!

Sean pulled 455 today for a new pr! Great job!

Friday was the last day of our 6 week deadlift cycle and almost everyone that went through the cycle set a new pr on Friday!  You have all come a long way with your technique and and making great strength gains.  Keep up the great work everyone.

Congratulations to John F for setting the new gym record with a 460 lb deadlift!  Nadine and Katie both set new female records with 240 lbs.  Congrats to Cristina, Megan M., Eva, Rhiannon, Lacee, and  Elisif for all joining the 200+ club!  You ladies are getting strong!



paired with cross chop to halo


skill work
dot drills
hip slaps
handstand push-ups
alligator crawl