Rowing Monday

Group warmed up with pass thrus, overhead squats, spiderman, get-up sit-ups, hand to hand swings, and kettlebell snatches.  Then we worked on barbell and kettlebell overhead squats.  Great job to Sean, Melissa, and Kelly on their first workout!  

Workout was:

3 rounds

row 500 meters

rest 2 minutes

complete 10 ring dips during the rest period

Here is a link to an article in New York Magazine about how we're wrecking our feet with every step we take.  

  You Walk Wrong

New row records

Tonight we started with a hard 500 meter row.  Congratulations to Todd, Tricia, Greta, and Liz who all set new personal records.  Then we did a 5x5 couplet of 1 arm dumbbell snatches and 1 legged squats.  

workout was:

2 rounds

40 sec on / 20 sec off

hand to hand swing

bear crawl

jack knife

jumping dips

russian twist

Here is a link to Mark's Daily Apple that talks about Crossfit and the benefits of injecting variety, anaerobic intensity and weight bearing exercises in a workout.  "Ever heard of it?"

Rowing mania

Tonight in class we did 5 sets of 5 dumbbell thrusters.  We also did one set of heavy kettlebell swings.

Workout was:

4 rounds
row 500 meters

Congratulations to Liz who rowed a personal record of 1:54.4 on her 4th round!

Rowing mania

Unfortunately my camera was out of power last night so I didn't get a chance to take a picture of class. Troy and Chantel did awesome on a 500m row. Troy finished his row in 1:41 and Chantel finished her 500 in 1:45! That's a new gym record for females! Congrats to both of you!

Workout was:

21-15-9
kettlebell swings
push-ups
ball slams

or

4 rounds
5 push-ups
10 kettlebell swings
15 ball slams

Thanks to everyone that came out last night! You all did a great job!

Chipper workout

Tonight we did another chipper workout.

run 400 meters
20 med ball cleans
100 jump rope
20 ring rows
500 meter row
20 ball slams
100 jump rope
20 push ups


warming up with some med ball passes

Personal Records at Everyday Athlete

We had a great day of rowing at Everyday Athlete with three people reaching new pr's


Blake finished his 500m in 1:35.1


Nathan hit his pr doing 500m in 1:28.7



Tina also had a pr finishing 500m in 1:57