Maxed out

Tonight we warmed up with 3 sets of 1 leg squats, dips, jackknife, and 2 hand kettlebell swings.  We tried something a little different for the WOD

Workout was:

5 rounds

perform a set of max pull-ups

perform a set of max push-ups

rest 3 minutes between rounds.

The Wall Street Journal has discovered kettlebells!  The article expresses concerns about the safety of lifting with bells but most of the criticism seems to be from someone that has never used a kettlebell!  By using proper form, and increasing the load gradually there is little risk of injury with a kettlebell.  There is an inherent danger in any kind of strength training if safety, common sense and poor instruction are at play.  So keep swinging your bells and remember it's all in the hips!

Getting a handle on weight training

lions and tigers and bear crawls oh my!

Group class started with 5 sets of 5 dumbbell thrusters increasing the load each time.  Congratulations to Greta who got a new record of 5 30 lb thrusters!  

Workout was

40seconds on/ 20 seconds off

burpee

bear crawl

overhead walk

kettlebell sumo deadlift high pull

jackknife

Here is an article from a paper in Greensboro North Carolina about the authors first introduction to a Crossfit class. Everyone's first class should be a friendly, non-intimidating experience.  I'm not so sure if you could describe hers that way.

Fatigued in 15

Recreate Fitness in action

As trainers we are constantly amazed and pleased at how fun and pleasurable you make our jobs.  Our clients work so hard, putting their best effort forward everyday.  Here is a little tribute to the energy you guys put out there!  Keep up the great work!

Be sure to check out Modern Forager, a website that offers tips on eating, food and health. Here is a post that points out that food that is good for you doesn't have to be bland, tasteless and boring.

Four ways to add some excitement to your diet

Good luck Chantel!

We'd like to wish Chantel all the best on her move to San Diego.  She was one of the first clients we had at the gym and the progress she has made is truly amazing.  She is so much stronger and fitter than when she started. You'll be missed!  

Great job to everyone that had their first group workout today.  Marlene, Dan and Amanda all did a fantastic job with the workout!

Today's workout was a chipper

500 meter row

25 one arm swings (each arm)

25 lunges (each leg)

50 push-ups

25 wall ball

50 sit-ups

row 500 meters

25 ring rows

25 1 arm push press (each arm)

Hold it!

Todd has his game face on!

Tonight we started with a kettlebell warm up and then tried to hold l-sits, ring holds and handstands for 1 minute each.  

Workout was

how many rounds in 20 minutes

5 one hand swings (each arm)

5 one hand snatches (each arm)

10 push-ups

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

Katje aka everybody loves wall ball

Thanks Katje!  This workout is for you!  

Now you no longer have to wonder about wall ball

Todd plate squating during his break from blogging

Liz and Greta doing a great job of hitting those targets

We took the rowers outside tonight to take 

advantage of the great weather we've been having

So we created a new workout after Katje requested wall ball on Saturday.  The group agreed that this one is a keeper.  

Workout was:

"Katje"

row 1000 meters

then

21-15-9

wall ball 

ball slams

kettlebell swings

Since you all had a chance to do Helen last week I thought that you would like to see Helen done sub 7:00 minutes.  Enjoy!

Great way to start the day!

We started group today with a kettlebell warm-up then did some medicine ball power throws. Skill work focused on the med ball clean.  We started the workout working for 30 seconds and resting for 30 seconds, but that proved to be too easy, so we changed the timing to 45 seconds of work, followed by 15 seconds of rest.  It got everyone breathing fast and working hard! 

 Great job to Hadley, Lisa and Debrah!

Workout was:

4 rounds

45 seconds on/ 15 seconds off

hand to hand swings

box jumps

superplank

medicine ball cleans

jackknife

Check out this article from Mark's Daily Apple. 

Dear Mark: hardgainer

Get outside!

We had two classes this Saturday for the first time.  The 8:30 am and 10:00 am class both did Helen a CrossFit benchmark workout.  Everyone had fun with this one and it was a beautiful day to run outside.  Congratulations to Sara on her second workout, she did a great job!

Helen

3 rounds

run 450 meters

21 kettlebell swings

12 pull-ups or 24 jumping pull-ups

Here is a little something from Mark's Daily Apple.  It's sort of a stretch, but the bottom line is that eating a variety of  fruits and vegetables are the best way to keep our bodies healthy and performing at their best.

You are what you eat...kinda

Crossfit Certification Day 1

The cert has been a whirlwind of squats, deadlifts, push presses and med ball cleans.  Before our big final workout of the day we all got to run around the block stopping at every corner to do 2:00 tabata drills of squats, push-ups and burpees.  Yee-hah!  After all that, the 50 of us ended the day with Fran.  I used a 45 lb barbell and did jumping pull-ups.  You should all be pleased to know that I had someone standing over me the whole time correcting my form and pushing me to finish without stopping.  I finished in 4:46 and boy did that suck!  I can't wait to see what tomorrow brings!  

Fran

21-15-9

thrusters

pull-ups