Thursday, April 30, 2009

Flip, Catch, Squat

We had some serious fun with the booster box yesterday!  Lot's of great jumping!  
A parade of cross walks!  
And a single kettlebell workout!  



Congratulations to Liz and Katje who mastered the kettlebell snatch in last night's workout!  Great job!  

Warm Up:
band walks
skips
monster walk
lunge walk
frog hop
inch worm
wall squats - 15



Skill:
3-4 rounds
kettlebell cross walk
box jumps -10
knees to elbows - 10


Workout:
4-5 rounds 
45 seconds of each exercise
flip, catch, squat
left arm kettlbell snatch
right arm kettlebell snatch
figure 8 to a hold
super plank
rest 90 seconds between rounds


Wednesday, April 29, 2009

Jump around!






Tuesday was a partner 30/30 workout and we pulled out the hurdles for some side to side jumps!  

Warm Up:
pass thrus - 10
overhead squat - 10
jump rope - 75


Skill:
double kb snatch or hi pull - 8
ring push ups - 10
row 250m


Workout was:
30 seconds on 30 seconds off
6 rounds at each station
Stations:
sprint/wall ball
bear crawl
2 hand kettlebell swings
side to side jumps


 

Tuesday, April 28, 2009

Torrential Downpour

You've got to love Portland's springtime weather.  We had to modify the workout last night due to a sudden torrential downpour.  But not even flooding rains could stop us from a great workout. Some people even decided to brave the rain and came back in a little soggy.  





Warm Up:
halos - 10
goblet squat - 10
good morning - 10
spinal wave - 10
clean and press - 10
cossack lunge - 10


Strength:
Front Squats
2 warm up sets of 5
then
5 rounds of 
3 front squats
8 ring row


Workout:
run 2 laps
then
30-20-10
dumbell deadlift
dumbell push press
mountain climbers (each leg)
then
run 2 laps


Rainy Day Workout:
row 500m
then
30-20-10
dumbell deadlift
dumbell push press
mountain climbers (each leg)
then
250 jump rope

Monday, April 27, 2009

Catch some air




Sunday we warmed up with some partner med ball power passes and then spent some time working on skill.

Skill was:

3 - turkish get-ups
double kettlebell walk
dot drills
10 - leg curls on the rings

Workout was:

40 seconds on/20 seconds off

sprint
figure 8 to a hold
heavy jump rope
ball slam
burpees

Sunday, April 26, 2009

with a running clock

We warmed up with a little med ball around the building and you all did a great job of navigating around each other.


Great job to Beth on her first workout with us.  She's making the move from Ann Arbor to Portland.  Let's all make her feel welcome in her new hometown!


Wow!  The 8:30 am workout brought us the largest class we've ever had at Recreate.  Thanks to all 31 of you that came to the workout!

We departed from our normal Saturday partner workout to do a station workout with a running clock.  Spend one minute at each station then rest 3 minutes between rounds.

Stations were:

dumbbell thrusters
kettlebell swings
row
box jump

Friday, April 24, 2009

Happy anniversary Team Sparkle!


Yesterday marked Jami and Christen's one year anniversary with us.  They have both made a lot of changes in the last year and  here's to hoping we can celebrate next year as well!  Keep up the great work you two!




HELEN was here.  







Who says you can't have fun while doing a benchmark workout?  




Warm Up:
band walks
monster walk
lunge walk
bear crawl
frog hop
lateral hand walk
inch worm



Strength:
push press
2 warm up sets of 5
then
5 sets of 3 push press 
with 
5 spiderman



Workout:
"HELEN"
3 rounds
run 2 laps
21 kettlebell swings
12 pull ups (or ring rows)

Thursday, April 23, 2009

Core Grind







Warm Up:
halos - 10
around the body pass - 10
goblet squat - 10
windmills - 5


Workout:

Work briskly and steadily for 4-5 rounds at each station.

Station 1:
deadlift - 10
row 250m
rest 1 min


Station 2:
heavy medball squat and carry (6 squats + walk to cone and back)
knees to elbows - 10
rest 1 min

Station 3:
sandbag get up - 3 each side
power wheel roll out - 10
x-chop 10 each side
rest 1 min


Wednesday, April 22, 2009

play ball!

The weather outside was beautiful today so we took advantage and did some partner med ball passes in the parking lot!








Warm Up:
power medball passes
run 2 laps



Skill:
ring leg curls - 10
jack knife - 10
kettlebell cross walk carry 
pull ups - 5


Workout was:
6 rounds at each station
30 seconds on/30 seconds off
partner

Stations:
sprint
mountain climbers
wall ball
rope snaps