We are happy to announce the launch of our new website www.recreatefitness.com where you can see our new blog, register for classes, chat on our new member forum and lots, lots more. Thanks to everyone that has taken the time to visit us here and we hope that you can join us at our new home!
Thursday, May 7, 2009
Friday, May 1, 2009
Row & Run
Yes, the look on Jami Curl's face says it all! That bell is HEAVY! 96.9 lbs to be exact! Jami took the kettlebell challenge and did 8 swings of every size kettlebell we own. She started with the 15lb. and worked her way up, then worked her way back down! Nice job!
The workout consisted of 2 exercises. Seems simple enough.
Warm Up:
halos - 10
goblet squats - 10
hand 2 hand swings - 20
Skill:
push press
2 warm up sets of 5
then
5 rounds
3 push press
5 dead hang pull ups
Workout:
4 rounds
row 250m
run 1 lap
rest 3 min
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, 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
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