Wednesday April 4, 2012
Overhead Squat (Sub overhead barbell lunges each leg if you lack flexibility)
2-2-2-2-2
21-15-9
Overhead Squat (95/63), sub overhead lunges
Toes to Bar
Calories on the Rower
Finisher: If time, 5-5-5-5 Glute Ham Developers
Couple notifications:
I will be out of town for Easter, Beth and Jeannie will lead Saturday morning class.
I have the Russian Kettlebell Certification next week from Thursday through Sunday. Amy, Angela, Beth and Jeannie will take over from the 12th – 15th. Please email me if you have any special needs, so I can relay that to them. Thanks!
Put your vote in for the 30 Day Challenge finishers! Photos on the bulletin board. Vote for one female and one male! Congrats to Melaina, Vineta, Brita, Mike D., Bryce and Jesse as our top 6!
MovNat Instructor, Kellen, going over balancing…..
Tuesday April 3, 2012
10 x 100m Sprint
Alternate between the two exercises:
One Leg KB Deadlift – (A great version I learned at MovNat this weekend)
5-5-5-5-5/Each
Windmills – We’ll hit these today, since we didn’t get to them Monday
5-5-5-5-5/Each (bottom hand)
60 Minutes – Is Sugar Toxic? (video)
A bit of MovNat this weekend…..
Monday April 2, 2012
Every minute on the minute, perform 2 back squats at about 75-80% of your 1RM for 12 Minutes.
6 Rounds: Compare to October 3rd or November 22nd
100 Single Unders
5 Renegade Man-makers
Finisher: Windmills
10-10-10 Each with kettlebell in bottom hand only
Thursday Egg Deliveries: Email Tracy at Paradise Pines Farm if you’d like eggs delivered each Thursday
paradisepines@rocketmail.com
I left my camera at the gym, so before/after shots of our 30 Day Challenge will get organized by Tuesday!
read moreFriday March 30, 2012
5 Rounds: Not timed, move your weight up to a challenging load.
7 Deadlifts
5 Hang Power Cleans
3 Hang Cleans
AMRAP: 20 minutes
10 Pistols
10 Push-ups
10 KB Sumo High Pulls
I can stop in for Friday night classes if you need your after photos taken. Email me if you need me to be there!
Reminder: No class this Saturday due to hosting MovNat. Thanks for your understanding.
Dynamic Mobility Workshop scheduled for May 12th that will be lead by Ryan McDowell of Maxmead Fitness. I have taken his mobility workshop before and it is extremely organized and full of information that you can take with you into classes, knowing what to do for your particular needs.
Running Clinic lead by CrossFit Endurance coach, Darcy, from CrossFit Tangletown is scheduled for June 3rd. More details and registration to come.
read moreThursday March 29, 2012
Push Press
3-3-3-3-3
5 Rounds:
1 Strict Press
1 Strict Pull Up
3 Strict Press
3 Strict Pull Up
5 Strict Press
5 Strict Pull Up
Finisher: 40 Swing to Squat
This has been a very successful 30 Day Challenge for many of you. We are nearing the last day (Friday), so here are some great links for those that need some perspective after your 30 days are up. Do you think you’ve created some long lasting habits? Is it worth going back to crappy food and feeling like total dog poo? What new perspectives do YOU have?
I totally forgot about this AWESOME resource in northern MN that I learned about a couple years ago: Wilderness Family Naturals
Just ordered a case of coconut milk, a few cartons of coconut cream and wanted to try a jar of mayo for the fun of it. Support your Minnesotans! Stock up on some good stuff at a super reasonable price.
read more
Wednesday March 28, 2012
Front Squat
5-5-5-5-5
50 Ring Pulls in as few sets as possible. Standard is feet positioned directly under rings, lie back.
Then:
10 x 20 second sprints, go hard. There is a 40 second rest between efforts.
read more
Tuesday March 27, 2012
Warm up “heavy” deadlifts
2 Rounds, resting 5 minutes in between: Log each time.
1000m Row
15 Deadlifts (185/255)
Finisher:
9-6-3
Ring Inversions (slow descent)
T-stabilizers (x2, lift top leg toward ceiling)
Kettlebell Cross Chops/each
Eggs delivered every Thursday from Paradise Pines Farm!
Put your order in to Tracy via email: paradisepines@rocketmail.com
Get half off at MovNat this weekend, 5 spots left – Email me for the 1/2 off discount code. Runs Saturday and Sunday 9-4pm.
REMINDER: No 8am class this Saturday due to MovNat workshop.
read more
Monday March 26, 2012
7 Rounds: Un-timed, practice
2 Snatch Pulls
1 Snatch (split or overhead)
7 Rounds: With Dumbbells (30/40)
3 Burpee to Stand
3 Hang Cleans
3 Push Press
3 Lunges Each Leg
Correcting Issues With the Snatch – Video
Natalie Burgener (Coach Burgener’s daughter-in-law) – 200lb Snatch
Sunday night dinner: Grilled Jamaican Jerk Pork Chops (Six Arrows Farm delivery) and field greens/micro-greens and beet salad ~
Home stretch folks on our 30 Day Challenge! You can do it. Getting all the way through Friday will be the official end. After photos taken toward the end of this week. Let me know when you’d like to get yours done!
read more
Friday March 23, 2012
8 x 200m Row Sprint at 32 s/m
15-12-9
Front Squat (105/145)
Strict Pull-up
1 minute plank in between each set. End with a plank.
read moreThursday March 22, 2012
Jerk
3-3-3-3-3
“Nancy” – 5 Rounds
15 Overhead Squats (Overhead Barbell Lunges for those still working on flexibility) (63/95)
400m Run
Wow. Week 3 of our Challenge. There’s some serious body composition changes going on. I can’t wait for the “after” pictures, you all have been doing so well!
What new habits are you going to KEEP even after your 30 days are up? Post to Facebook.
Don’t get in Leslie’s way.
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