Wednesday January 19, 2011
Find your max.
Kettlebell Cross Chops 3 x 15 each side
WOD: 10 minute running clock, equal reps each exercise. Perform equal reps between each exercise in whichever combination you choose for max reps.
Get Ups with Med Ball (14/20)
Substitutions for get-ups include: regular sit-ups, sit ups with a medicine ball, v-ups, v-ups with a medicine ball. Make it challenging for yourself whichever level you are at.
Be sure to introduce yourself to the first group of new folks coming into classes!
Sign up for the COED gymnastics progression class on the 29th! It’s time for some of you to start walking on your hands. You won’t get to that unless you take yourself away from the wall! Register on the Events/Workshops Tab. The workshop runs from 9-11am that Saturday!
Be sure to put your name down sooner rather than later for our Vertical Endeavors Group Climb on February 12th, 3-5pm.. We are planning on meeting up at Washington Square Grill in WBL afterward. They don’t take reservations, but I’m going to give them a head’s up anyway that masses of people are going to come in at once! Meet some new friends and have FUN!!!!
Folks just doin’ what they do best. Sledge-hammering, jumping, swinging…..nice air time on your burpee Andy!
Tuesday January 18, 2010
Find one rep max.
21 Shuttle Runs
15 Shuttle Runs
9 Shuttle Runs
Pick a skill that you need help with and work on it for 5-10 minutes.
Excellent job everyone on your pull-up progress! Keep at it. Attack that skill!read more
Monday January 17, 2011
Overhead Rack Lunges
2-2-2-2-2 Each Leg
In between each set:
Advanced: 4 weighted pull-ups
Intermediate: 4 negatives or practice kipping pull-ups
Beginner: 4 ring pulls as parallel to the floor as possible
7 Power Cleans (115/155)
20 Squat Jumps (hit below parallel every one)
2 Rope Climbs
Either Pam is concentrating on her floor presses, or she’s focusing on her levitating forearm! A woman of many skillsread more
Friday January 14, 2010
Back Squat 3-3-3-3-3-3
Find your 3 rep max.
20 Minutes for highest round: Increasing reps each round 2, 4, 6, 8…..
Overhead Lunges (35/45)
Lateral Ball Slams to wall (2 each side, 4 each side….)
Thursday January 13, 2011
Push Press 2-2-2-2-2-2 @ 80%
Couplet #1: As many rounds in 7 minutes.
5 Weighted Box Jumps (20in, 20/35#)
5 Dips (or 2 muscle ups)
Rest 3 minutes.
Couplet #2: As many rounds in 7 minutes.
Farmer Carry down and back (1 rep)
10 Sit-ups with a plate (35/45#)
Score is total reps.
Robb Wolf’s Paleo Solution has a fantastic podcast directed specifically at families/kids and eating paleo at home….when you have picky, whiny kids who don’t take to “change” very well. The best line of the whole podcast is, “Well, when you starve them long enough, they end up eating.” Buck up little campers. Everyday Paleo is a great resource for families eating paleo.
Don’t forget to check out Mark’s Daily Apple and today’s posting on: “Why Some People Can Eat Anything They Want and Not Gain a Pound.”read more
Tillman: Pat Tillman Foundation
7 Rounds, rest 45 seconds in between rounds.
7 Deadlift 315# (scale as needed)
15 Pull-ups (trust me, ring pulls are plenty hard)
Patrick Daniel Tillman (5.6.76–4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.
A fantastic avocado mash I’ve been making is below. I’ve been rolling up deli turkey with it or mashing it with wild-caught salmon for a YUMMY meal. Heck, use it as a veggie dip or something too.
A few ripe avocados
Braggs 24 Seasoning (I use it in my morning eggs too along with dill, or roast veggies with it)
Mash it all together like a mayonnaise. Tasty!read more
Tuesday January 11, 2011
3-3-2-2-2-2 each Leg
In between each set, do a set of max dead-hang pull-ups or work 4 solid negatives.
WOD: 5 Rounds
30 Weighted steps with a barbell (85/115, 14 inch box)
5 Wall Climbs (walk your hands up as close to the wall in a handstand as you can)
2 Skin the Cats (slow down and control it, only as far as you can manage shoulder stability)
Don’t forget to sign up for Rx-Star’s Gymnastics Tactics Workshop! 9-11am on Saturday, the 29th! Looking for some motivation and fun? This is the workshop for you! All levels, CO-ED. $45
Get your EARLY BIRD DISCOUNT on the Whole 9 Seminar coming on March 19th! $100 for 8 hours of information!! Are you kidding? Register at the link above folks. Don’t miss it. Get all your confusion about food “un-confused”.
Vertical Endeavors Group Climb: Saturday, Feb. 12th from 3-5pm. We’ll meet up for dinner afterward! Sign up at the gym. Cost is roughly $18 for 2 hours! FUN!!
The Mindful Warrior: A Movement, Meditation and Motivation Workshop held by Andy Paulson, Ph.D. and Dawn Paulson, OTR/RYT Saturday, Feb. 19th from 11-1pm. $15 donation goes to The Wounded Warrior Project!
One of these things is not like the other…..read more
Monday January 10th, 2011
Front Squat 2-2-2-2 @ 85%
Windmills 3-3-3-3 Each side
Compare to September 23.read more
Friday January 7, 2010
Mid-line Strength Work:
4 x 10 Virtual Shovels
4 x 10 Hollow Rocks
4 x 10 Single-arm extensions on the rings
20 Lateral ball slams each side
20 KB Cross-chops each side
3 x 500m Row
Kim, back in gear from a month off due to new baby duties! Aargh, sandbag bear crawls…..
Don’t forget we have a new time slot in the morning on Tuesdays! 7:15am
Oly class started this week with great success! Give it a try and learn something new! Fawn’s doing a great job instructing and she has some great programming in store for you!read more
Thursday January 6, 2010
5 rounds, each round consists of 7 “complexes”. No time component. The point is to increase your weight each round. Can you beat your last score from October 26th?