Kettlebell training seminar with Steve Maxwell

We are excited to announce that on Sunday November the 9th we will be hosting a kettlebell seminar by master instructor Steve Maxwell.  Check out this video to get a better idea of what to expect from this exciting and educational seminar.  

Shirt off Todd: A fitness celebrity spotlight

Todd: shirt off

Todd: shirt on

We would like to give the Todd the recognition he so richly deserves and congratulate him on his first muscle up!  Since joining the gym he has lost 25 pounds and gained the ability to go shirt off at will.  Superstar!!!

Workout was:

3-4 rounds

45 seconds of work / 15 seconds of rest

hand to hand swing

renegade row

shuttle run

box jump

jacknife

rest 90 seconds between rounds

clean it up

Monday we pulled out the big medicine balls and did heavy cleans with them.  Melissa got the 80 lb ball up and over her head!  Great job to Evan, Mark, Evan and Jeff for cleaning and pressing the 100 lb big boy!

Workout was:

5x5 heavy med ball cleans

5-8 ring rows

3 rounds

row 250 meters

20 ball slams

sprint to corner and back

rest 3 minutes between rounds

Heatwave

Thanks to everyone that came out to workout in the sweltering heat on Saturday.  8:30 had a huge turnout with everyone wanting to get their workout out of the way.  

Workout was:

Partner workout

med ball around the block

100 - kb swings

100 - partner med ball sit-ups

200 - jump ropes

8 - bear crawl

100 - lunges

8 - heavy med ball chest carry

200 - jump ropes

100 - ring push ups

Ring play

Friday in class we warmed up with a kettlebell complex and then for strength we did 5 sets of 3 front squats trying to increase the load each set.  

Workout was:

Group A

row 1000 meters

Group B

power wheel crawls or deck squats

Group C

play on rings (ring dips, muscle ups, ring holds, front levers etc.)

How many rounds can you get?

Kudos to Jason whom I forgot to mention yesterday for having a significant improvement on his Helen time!  

Thursday we spent some time on handstand push-ups, pistols, and turkish get-ups.

Workout was:

how many rounds in 15 minutes

10 dumbbell or kb snatches (each arm)

10 box jumps

sprint to corner and back

It's Gonna be a scorcher

FYI, if you are registered for classes Thursday night we will be indoors with the air on.  Don't let the heat prevent you from joining us!  

Wednesday brought us a visit from the benchmark workout "Helen".  We had a ton of new records set today!  Sean T., Todd, Mark, Stephanie, Devon, Jenn L., Tom, Renata, Katje, Nathan S., Sally and Lauren all had improvements from the last time they did "Helen". Jenn H., Cristina, Katie and Jami all did the workout as prescribed with full pull-ups for the first time today!   Congratulations to Mark on the fastest time of the day!  Great job everyone!

Workout was:

"Helen"

3 rounds

run 450 meters

21 kettlebell swings

12 pull-ups or 24 jumping pull-ups

Go for the Gold

In honor of the olympic games nurse Tiff, nurse Katie and nurse Cristina showed their red white and blue colors by coming to workout in uniform (go team Recreate!) complete with matching headbands!  Tiff had a very appropriate olympian inspired music mix for us all to enjoy as well!

A big happy birthday to Katie today!  Enjoy all the cupcakes you can eat!

Warm-up

 

3-4 rounds

band walks

5 windmills 

10 power wheel roll outs

row 250 meters

Workout was:

45 seconds of work/15 seconds of rest

4 rounds

renegade lunge

ball slam

med ball clean

bear crawl

knees to elbows

rest 90 seconds in between rounds