11-30-11

Every once in awhile I have to get a promotional piece in on why I feel Physical Education is so important.  Here is a TED talk on the relationship between movement and the brain.



Workout

Warm-up x 1

Strength WOD

For Time:
500 m Row
Then...
3 rounds of
20 Weighted Step-ups
10 Toes to Bar

11-29-11

Now that we are a couple of weeks past our Fall Fitness Challenge, how are you eating?  If you went back to some of your old ways, did you notice feeling, well a little less than stellar?  I know some of you feel like my answer to almost all of your possible ills is either "Ice it" or "Stop eating grains and sugar."  Well there is a reason that I start with those solutions.  Here is an article written by Mike O'Donnell that talks about leaky gut syndrome and why I ask you to try ridding yourselves of grains and sugars.  If you look around his website, you can also find some information on Intermittent Fasting that some of you have been talking about.

Workout

Warm-up x 1

Strength WOD

Every Minute on the Minute for 10 minutes
3 Pull ups or 6 Body Weight Rows
9 Goblet squats

11-28-11

We are going back to putting our strength workouts in at the beginning of the workout.  We may go back to the format we used last week again during some of the holiday weeks ahead.

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
5 Ring Dips
10 Box Jumps
20 sDB Ground to Overhead (10/10)  40/20

Strength WOD's For Week:  OHS, Push Press, Power Clean, DB Lateral Raise, and Single Leg Hip Bridges.

11-25-11

Workout

Warm-up x 1
Skill: 
Hip Bridges x 25
Single Leg Deadlifts x 20 each leg in alternating fashion

5 Rounds for Time:
10 Handstand Push ups
15 Squats
20 Russian KB Swings

11-23-11

We have officially been in our current location for one year now! As Thanksgiving approaches, I would like to take time to thank all of you who have made this first year more successful than I hoped for. I am continually looking for ways to make your experience better. So please feel free to share any suggestions that you have for me. (Just don't try with "No more burpees.")

Workout

Warm-up x 1

Skill Work: Burgener Warm-up with PVC and then empty bar.

10 Min AMRAP

10 Power Snatch
20 Double Unders
10 Burpees

11-22-11

On Sunday night I took a quick video of what we did at our house this weekend to prepare ourselves for our week ahead as far as our eating goes.  Our family has a busy week, and if we don't do some solid planning we would probably end up at a fast food joint at one point or another.  With the holidays coming up, there is no sense in making the matter any worse by eating poorly early in the week.  Let me know what you think.



Workout

Skill Work: 10 Turkish Get-ups per side.

WOD

5 rounds for MAX Reps
Body weight Bench Press
Pull ups

Pull ups should be immediately followed by the Bench Press. You may rest between sets. This is a bench mark workout listed in the front of your workout folders under "Lynne"

11-21-11

This week I entered into the world of You Tube. Check out this video below that updates what is going on at the gym this week.





Workout

Skill Work: Practice Front squat technique.

WOD

3 Rounds for Time
10 Front Squats
15 Knees to Elbows (Even if you can do Toes to Bar)
20 Push-ups

11-17-11

Workout

Warm-up x 1

Strength WOD

For Time
10 Box Jumps
2 Russian KB Swings
9 Box Jumps
4 Russian KB Swings

Continue this pattern until you reach

1 Box Jump
20 Russian KB Swings

11-16-11

Workout

Warm-up x 1

Strength WOD

Complete four rounds for as many repetitions as possible.  Each round will be 2 minutes with a one minute rest between rounds.

10 Dumbbell (2) Ground to Overhead
20 Double Unders

Pick up each round where you leave off on the previous round.

11-15-11

Workout

Warm-up x 1

Strength WOD

3 Rounds for Time
30 Lunges holding Dumbbell in Goblet position
20 Push ups
10 Toes to Bar

11-14-11

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
5 Handstand Push-ups
10 DB Bent over Rows (5/5)
120' Farmer's Carry Right
120' Farmer's Carry Left

11-10-11

Workout

Warm-up x 1

Strength WOD

5 Rounds for Time
5 Hang Power Clean
10 Ring Dips
15 Ring Rows

11-9-11

Workout

Warm-up x 1

Strength WOD

12 min AMRAP
10 KB Clean and Press (5/5)
10 Toes to Bar
15 Squats

11-8-11

Workout

Warm-up x 1

Strength WOD

3 min AMRAP
5 Push Press 115/65
10 KB Swings

Rest 4 minutes

3 min AMRAP
5 Burpees
10 Pull ups

11-7-11

Workout

Warm-up x 1

Strength WOD

5 Rounds, Each for Time

10 Renegade Rows
10 Box Jumps  20"/24"


Strength WODS this Week:  Overhead Squat, Shoulder Press, Power Clean, and Single Leg Deadlifts

11-3-11

Workout
Warm-up x 1

Strength WOD

21-15-9
Overhead Squats
Pull-ups

11-2-11

Workout

Warm-up x 1

Strength WOD

4 Rounds of 2 min work/1 min rest.  Start each round where you left off the previous round.

5 Handstand Push ups
10 Ring Dips
15 Russian KB Swings

11-1-11

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
10 DB 1 Arm Snatch (5/5)
10 DB 1 Arm Push Press (5/5)
20 Squats