Upcoming Fitness Challenge???

I need your help.  I have had some requests for another fitness challenge.  I would like some suggestions from those of you who have participated in the past.  We have had multiple challenges in the past and some have worked better than others.

Please comment below if you have any suggestions as to what you have liked or not liked about past challenges.


Workout
Mobility
Warm Up
Strength WOD

3 Rounds for Time

350 m Run
5     DB Thruster
10   Sit ups

6-27-12 Schedule Update!!!

Updated Schedule for Next Week

I want to let everyone know that we will be closing the gym for a couple of days next week.  We will be closed from July 4- July 8.  We are going to take a little time to enjoy with our family.  If you are looking for a workout check out the workouts for the road section of our blog.

Also next week on Monday and Tuesday the programming will not include a strength WOD.  

If you missed our post on Monday, check it out for the announcement of our new T-Shirts that are for sale.



Workout
Mobility
Warm Up
Strength WOD

5 Rounds of 1 Minute Work / 1 Minute Rest for As Many Rounds and Reps as Possible

10 sDB Ground to Overhead
10 Russian Lunges
20 Double Unders

6-26-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5     Renegade Rows
10    KTE
120' sArm Waiter's Carry

6-25-12 "Good is the Enemy of Great"

"Good is the Enemy of Great"

That is a line from Jim Collin's book "Good to Great: Why Some Companies Make the Leap... and Others Don't".

The author's premise is that often times being good at something prevents us from becoming great.  He explores this theme as it relates to business and businesses that become great companies.

As I read the book however, I came to the realization that it also applies to our personal lives.  So often, we get comfortable with our lives and think, "That's good enough." My challenge for you this summer is to find an aspect of your life that you have gotten comfortable with and step outside your comfort zone.  Many of you have done that already with your health by changing the way that you eat or by becoming a part of our gym.

As many of you have already found out, the only way to add significant change to any area of your life, is to step outside of your comfort zone.  I ask the question, how many of you would have ever included 4 Rounds of Zercher Squats and Burpees into your day on your own?  Now, not many of us think of that as great fun, but after we finish we realize that we accomplished something that made us better.

So, to remind us of this, I decided that I would use "Good is the enemy of great" as the quote on our new T-Shirts.

These T-Shirts will be priced at $15.  We have sizes ranging from S to XXL.  We also have limited quantities of last summer's shirts that will be on sale for $10.  The Blue and Maroon shirts are the soft style shirts.

Workout
Mobility
Warm Up
Strength WOD
4 Rounds for Time

10 Sandbag Zercher Squats
10 Burpees

Strength WOD's For Week:  Front Squat (3-3-3-3), Push Jerk (3-3-3-3), sLeg Hip Bridges (3x5), and Power Clean (2-2-2-2-2)

Important Announcement

I interrupt this program with an important announcement.  Normally I do not post on Sunday's unless I get started a little early for Monday.

But...

Today marks a very important day for me.  Today marks the 17th anniversary of the day that Alicia and I got married.  Time sure flies, it sure doesn't seem like 17 years.

Happy Anniversary Alicia!

I have another important announcement.  We have a new order of T-Shirts in.  That means that last year's T-Shirts are now on sale!  Check in tomorrow for the details.

6-21-12

Workout
Mobility
Warm Up
Strength WOD  (Power Snatch 2-2-2-2-2)

8 Minute AMRAP

10    Lunges
10    Sandbag Cleans
120' sKB Farmer's Carry

6-20-12

Workout
Mobility
Warm Up
Strength WOD (sLeg Deadlift 3x5 each leg)

4 Rounds for Time

5    Handstand Push ups
10  Box Jumps
15  Russian KB Swings

6-19-12

Workout
Mobility
Warm Up
Strength WOD (Shoulder Press 3-2-1-1-1)

4 cycles of 2 minutes work/1 minute rest for as many rounds as possible of...
5   Pull ups
10 Push ups
15 Squats

6-18-12

Workout
Mobility
Warm Up
Strength WOD (dKB Goblet Squats 3-3-3-3)

10 Minute AMRAP

10 dKB Ground to Overhead
10 Toes to Bar
10  Ring Dips

6-14-12

Workout
Mobility
Warm-up
Strength WOD

4 Rounds Not For Time

2      sDB  Overhead Step up complex
5      sDB 4 Position Bent over Row
10    Lateral Bar Jumps
120' dKB Farmer's Carry

6-13-12

Workout
Mobility
Warm-up
Strength WOD

5 Cycles for As Many Rounds and Reps As Possible
1 minute work/1 minute rest

10 Sandbag Cleans
10 Sandbag Zercher Squats
10 Push ups

6-12-12

Workout
Mobility
Warm-up
Strength WOD

3 Rounds For Time
350 m Run
10 Pull ups
15 KB Swings

6-10-12

New Programming Available

Starting this week you will see some different programming on the boards in addition to our regular programming.  That is for our group of high school athletes preparing for their upcoming school year.  If you wish, feel free to partake in the fun.  If you would like to change things up a little and use this programming, let me know and I will make any adjustments that are necessary. 

Here are a few tidbits that you should know before you decide. 

• There will be three workouts programmed per week.  (If you come more than the 3 days, we will pick one of the other workouts and work at it not for time and do some skill work/mobility work.)
• The workouts will look a little different than you may be used to, but will have familiar movements.
• The workouts will repeat for 2-4 weeks.  We will be looking to improve some aspect of the workout from week to week.
• The first part of the summer the workouts will be focused primarily on developing strength.

Workout
Mobility
Warm-up
Strength WOD

10 Minute AMRAP

10     sDB Ground to Overhead
10     Bulgarian Split Squats
120'  Waiter's Carry (Weight Plate)

Strength WOD's This Week:  Back Squat 3-3-3-3, Push Press 5-5-5, TGU 2x20, and Deadlift 4-4-4.

6-7-12

Workout
Mobility
Warm-up
Strength WOD (Power Clean 3-2-1-1-1)

5 Rounds for Time

8   Renegade Rows
12 Weighted Lunges

6-6-12

Today begins our first day of our Summer Strength and Conditioning Program for our Teens and Pre-Teens.  You may see one of them join one of our workout times.  If you know of any kid who hasn't signed up that would be interested, let me know, it is not too late.

Workout
Mobility
Warm-up
Strength WOD (Weighted Pull-ups 3-3-3-3 @ 2111)

4 Cycles of 2 minutes of work with a 30 Second rest for as many reps as possible of the following:

10 sKB Clean and Press (5/5)
10 sKB Goblet Squat
10 Russian KB Swings

6-5-12

Workout
Mobility
Warm-up
Strength WOD  (Bench Press 3-3-3-3 @3111)

10 Min AMRAP

5      HSPU
5      Box Jumps
10    sDB Bent over Rows
120' sArm Waiter's Carry

6-4-12

Today begins our new summer schedule.  Adult classes will be at 6:00 am and 7:00 am as well as 5:00 pm.  I am asking that you start signing up for when you plan on coming again.  This will help me with my schedule.




Workout
Mobility
Warm-up
Strength WOD  (Front Squat 5-5-5 @3011)

3 Rounds for Time

350 m Run
10 TTB
10 Ring Dips