Write it down

Tuesday we focused on pull-ups/muscle ups, handstand push-ups and rack walks for skill.  

Workout was:

how many rounds in 20 minutes

5 one arm swings (each arm)

5 one arm snatches (each arm)

10 push-ups

Here is a link to a yahoo post; Study shows value of food diary in losing weight.  We all know the benefits of keeping a journal to track what we eat.  Most of us don't like to do it because writing down what we eat makes us accountable and points out right away what we are doing right and where we are falling short.  

Partner Power

Tuesday in class we tried out a new partner workout. Kipping pull-ups were on the menu and great job to Cristina and Melissa on making some great progress!  We also introduced the gladiator which is a variation on the turkish get up. Great job to everyone on l-sits and ring holds for time!  

Workout was:

2 minute combined l-sit

100 wall ball

100 ball slams

100 kettlebell swings

2 minute combined ring hold

Divide the reps equally and only one person works at a time!

Here's a photo journal that chronicles a sample menu of 1,600 calorie a day vs. a 2,900 calorie intake.  Notice that the volume and amount of food is just as big or even bigger but lower in calories and fat.  Remember that small changes and carefully selecting your food can make a big difference!  Weight loss: The thin line between 1,600 and 3,000 calorie day

partner ladder

Thursday in class we warmed up with some kettlebell drills and then worked on handstands/ handstand push-ups, pistols and ring dips.

Workout was:

partner you go I go

med ball cleans 1-10

push-ups 1-10

pull-ups 1-10

Each partner does 1 rep then 2 reps then 3 up to 10.  Only one person works at a time.

Here are some great recipe ideas from our friends at Mark's Daily Apple.  Enjoy!  

Healthy Tastes Great - Time to Grill!

Jump!

Tuesday we warmed up with some dynamic flexibility movements and for skill we worked on pistols, handstand push-ups, double kettlebell clean and squat and pull-ups/muscle ups.

Workout was:

how many rounds in 20 minutes?

10 medicine ball cleans

run 120 yards

10 box jumps

Here is a great article about the benefits of plyometric exercise.  Enjoy!

10 primal plyos to make you fitter, faster, stronger

How do you measure up?

Remember the presidential fitness test we had to take as a kid?  I have nightmares where I try and try to get my chin over that bar and I just flop there helplessly like a dying fish, kicking my feet and flaying about.  Anyway it's time to experience the fun all over again, the President's council has developed an adult version of the test and offers a website where you can determine how you stack up against the masses.  Are you up to the challenge?   The presidential fitness test grows up 

Do you want to build more muscle and lose some fat?  Well here is a nice primer, Building Muscle 101 that will get you started.  Remember that it's not just lifting weights that will get you stronger but you're diet plays a crucial role as well.  Enjoy!

A little kettlebell action

Tonight we worked on a lot a different skills before the workout of the day.  At your own pace everyone had a chance to do turkish get-ups, pistol squats, kettlebell hi-pulls and snatches, l-sits, ring dips and 1 legged deadlifts.  

Workout was:

how many rounds in 8 minutes?

5 one arm swings each side

5 one arm hi-pulls or snatches each side

5 burpees/squat thrusts

Here is a great article from ESPN on the history of the medicine ball.  Enjoy!

The ball that just won't die

Train smarter

Here is an article that recently ran in the LA Times about how high velocity weight training is gaining favor among people to develop power and prevent injury.  As we age muscle strength is only one component to consider, power development is just as important.  A power move for strength training

This is a great article about how women have spent so much of our fitness lives, focusing on cardio based fitness and ignoring strength development.  Enjoy!

Push-ups giving women a bad rep

once around the block

We started class today with a kettlebell warm-up that included, halos, figure 8's and swings.  Then we all partnered up and did running med ball passes around the block.  We spent some time working on pull-ups/l-pull-ups, ring dips and 1 leg squats.

Workout was:

40 seconds of work/ 20 seconds of rest

3 rounds

thruster

row

jackknife

hand to hand swings

figure 8 to a hold

We all crave dessert sometimes (or in my case all the time)  but there are better choices that we can make that still satisfy our sweet tooth.  Marks Daily Apple has once again come up with some fantastic suggestions for healthier after dinner treats!  

Eat this today feel better tomorrow: Dessert Edition!

The weather outside is frightful

We had to stay inside today due to the snow falling outside.  

It is March 29th right?

Workout was:

with a running clock

1 minute at each station 

rest 3 minutes between rounds

row for calories

wall ball

kettlebell swings

slam ball

Can you say March 29th!  Do you know how much our your diet is derived from corn?  Here is a preview of a documentary airing on PBS called King Corn.  It is an entertaining and fascinating look at the American food system and how corn has come to dominate almost every facet of the modern food chain.  It starts with two college students planting a single acre of corn and following its path from seed to dinner plate.  Take the time to see it if you dare!  

It's an eye opener!

King Corn - coming to PBS

Here is another link to an article by author Michael Pollan about corn and it's prevalence in our food system.

We are what we eat

Fractured Helen

Today in class we warmed up with windmills, 1 leg deadlifts, and turkish get-ups.  For workout we did fractured Helen.  Rest is programmed in so you can put out a max effort on each round.

Workout was:

Fractured Helen

3 rounds

run 450 meters

21 kettlebell swings

12 pull-ups

 Looking to breath a little new life into your diet?  Here are 10 foods that mark the arrival of spring and just may lead you to discover a new favorite.  Remember variety is the spice of life.

Top 10 spring vegetables

What's your score?

Pets can have an impact on your activity level

We are so fortunate to live in Portland where we have access to parks, trails and endless choices for outdoor activities. (when the weather cooperates)  Here are two links worth checking out.  The first is a commentary on the importance of neighborhoods on fitness.  

It's My Neighbors Fault I'm Fat

The ability to walk to services, schools, shopping and restaurants as well as access to good public transportation has unmeasurable value to the quality of life.  Walkable neighborhoods support the local economy, encourages interaction between neighbors and is truly the best way to acheive the greener lifestyle that is so currently in fashion.  Portland is full of compact neighborhoods that supports all these ideals.   Walkscore.com is a website that takes your address and calculates a score from 1-100 that gauges the walkability of your neighborhood.

Jack LaLanne king of the push-up!

Tonight in group class we started with 5x5 dumbbell push-presses and 5x5 dumbbell lunges.  Everyone also got a chance to do one set of max pull-ups!  Mark, Meg, Lynn and Jeff all hit new personal records!  Congratulations!  

Workout was a mini tabata:

20 seconds on/ 10 seconds off 

8 rounds at one station then move on to next exercise

row 

squat

Here is a little clip of the king of fitness doing his famous version of the push up. It's an enduring symbol of physical strength in our culture.  Based on national averages a male should be able to complete 27 push-ups and females 16.  Where do you stand?  The NY Times also printed an article about the push-up.  Be sure to check out the video attached to the article.  Have you ever seen push-ups like that before?  

The simple push-up