9-27-12

Workout
Mobility
Warm Up
Strength WOD

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

9-26-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

5    Handstand Push ups
10  Box Jumps
15  Russian KB Swings

9-25-12

Workout
Mobility
Warm Up
Strength WOD

8 Minute AMRAP

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

9-24-12

I want to take time to say thank you to everyone who has been opening the gym the last couple of weeks.  We now have the opportunity to have the gym open more often. 

I will post the telephone numbers of the people who are opening the gym so that you can let them know if you are coming in.  If you plan on coming in to one of the times that I am not opening, make sure that you let that person know.  If know one lets them know that they are coming, they may not open the gym that day.  If you know ahead of time, sign up on the board at the gym.


Workout

Mobility
Warm-up
Strength WOD

10 Minute AMRAP

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

Strength WOD's this week:  Overhead Squats (3-3-3-3), Push Jerk (3-3-3-3), Hip Bridges (3x5), and Power Clean (2-2-2-2-2)

9-20-12

Workout

Mobility
Warm-up
Strength WOD

4 Rounds Not For Time

10  Double Unders
5    4 Position Bent Over Rows
10  Sledgehammer Strikes
10   sArm Bench Press (5/5)


Note:  This workout is not for time in order for you to feel comfortable trying to get 10 Double under attempts.  If you are proficient in Double Unders, feel free to do 30 singles each round.

9-19-12

Workout

Mobility
Warm-up
Strength WOD

10 Minute AMRAP

5       DB Push Press
10     Bulgarian Split Squats (5/5)
120'  Farmer's Carry (dKB)

9-18-12

Workout

Mobility
Warm-up
Strength WOD

5 Cycles of 1 Minute Work / 1 Minute Rest for as many rounds and reps as possible:

5 Box Jumps
5 Renegade Rows

9-17-12

Workout

Mobility
Warm-up
Strength WOD

For Time:
1-2-3-4-5-6-7-8-9-10

sKB Goblet Squats
Russian KB Swings

Strength WOD's This Week:  Front Squat (5-5-5), Shoulder Press (3-3-3-3), sLeg Deadlift (3x5), and Power Snatch (3-2-1-1-1)

9-13-12

Workout

Mobility
Warm-up
Strength WOD

In 10 Minutes,

Run 700 m

Then complete as many rounds and reps as possible of...

10 sKB Clean and Press
10 Lunges

9-12-12

Workout

Mobility
Warm-up
Strength WOD

5 Rounds Not for Time

30 Sec. Plank Holds
2   sDB Overhead Step-ups
1   Rope Climb
5   dDB Thumbs up side raises

9-11-12 "Patriot Day"

As most of the rest of you who read this, I am sure that today I will spend time recalling the tragic events that happened eleven years ago today.

As I reflect on that, I realize how grateful that I am to have been born in this great country.  As Warren Buffet puts it, to have been born in America is like winning the ovarian lottery.  The opportunities we have in this country are endless.  It is our choice whether we will focus on all of the negatives that our news media tries to portray or whether we will focus on the wonderful opportunities that our freedom brings.

The other day I got a chance to visit with a former foreign exchange student from Germany.  He just finished his university studies in Germany and came back to the United States to visit.  He made a comment that reminded me of how great our country really is.  He said something to the effect that both him and another former foreign exchange student from Germany both take every chance they can to come back to America.  I came away from the conversation with the feeling that as bad as things may seem to us here, people from all over the world would love to have our problems.

If you get a chance today, say thank you to a veteran, police officer, fire fighter, or an emergency worker who have fought or who fight daily to keep our country safe and free.


Workout

Mobility
Warm-up
Strength WOD

5 Cycles of 1 minute work / 1 minute rest for as many reps as possible

3 Power Clean (65% of 1 rm)
6 Toes to Bar
9 Push ups

9-10-12

Make sure you check out the schedule.  If your schedule has not matched up with the times that we have offered in the past you may be in luck.

If there is a time that you would like to see offered, please let me know and I will see what I can do.

Workout

Mobility
Warm-up
Strength WOD

For Time:
10-9-8-7-6-5-4-3-2-1
Pull ups
Sandbag Zercher Squats

Strength WODs this week:  dKB Goblet Squat (5-5-5), Push Press (3-2-1-1-1), TGU (2x20), and Deadlift (4-4-4-4)

Too Busy to Work Out? Or...To Busy NOT to Work Out?

Life is hectic.  If you have kids or have a job that is at all related to a school you know exactly how busy it can get this time of year.  How do you handle it?

Recently I discovered a book called The Hour A Day Entrepreneur: Escape the Rat Race and Achieve Entrepreneurial Freedom With Only One Focused Hour A Day by Henry Evans.  By ordering his book I got some free videos and discounts on other products.  In one of those videos he talked about Sir Richard Branson and his productivity level.

Henry Evans referred to an interview where Sir Richard Branson was asked the question, "Richard, how can I be more productive?"

The answer he gave was brief, "Work out."

What?  The founder of the Virgin Group a multi-billion dollar business conglomerate says that working out is the secret to being more productive?

How can this be?  There are many possible reasons for this, but I will list three that come to mind immediately.  (By the way, I don't claim that any of these are my original ideas.)

1.  Working out improves your fitness level.

It stands to reason that the more fit you are the better your energy level will be throughout the day.  This increased energy level alone will make you more productive.

2.  Exercise releases endorphins.

Endorphins are the "feel good chemicals" of your body to put it simply.  Have you ever heard of a runner's high?  That is the result of the release of these endorphins.

3.  Working out leads to a sense of accomplishment.

How many of you are list makers?  Those of us who are list makers know the power of crossing off activities on that list as we finish.  (Has anyone else ever done a task and then wrote it down just so you can cross it off?)  I think the power of crossing off activities on your list is in the momentum that it creates.  For me, the sense of accomplishment that I get from completing a workout also gets that momentum in my life going.

4.  The lessons learned from working out carry over into the rest of your life.

Lessons???? What kind of Lessons can be learned from working out?  Here are a few that come to mind.

• Hard work leads to success.
• Setting and reaching goals are powerful motivators.
• Focusing on self improvement allows for more energy to serve others.
• If you work out with a partner or a group, you learn the power of accountability. 

So, the choice is yours.  The next time you feel like you don't have enough time to fit in exercise, ask yourself, "Do I have the time to Not exercise?"

Please take a minute to answer the following question in the comments section below.  How has working out helped you be more productive?

9-7-12

Workout

Mobility
Warm-up
Strength WOD

12 Minute AMRAP

10 dDB Push Press
10 Lateral Bar Jumps
10 Sit ups
10 sDB Bent over Rows (5/5)

9-6-12

Workout

Mobility
Warm-up
Strength WOD

10 Rounds For Time

5   sKB Goblet Squat
5   Russian KB Swing
120' sArm Farmer's Carry (60' R/60' L)

9-5-12

Workout

Mobility
Warm-up
Strength WOD

For Time:

Run 350 m

Then...
5 Rounds
5   KTE
10 sDB Ground to Overhead
5   Ring Dips

9-3-12

Fitness Challange Results are in!!  We Paid to 4 places.  10 points separated 1st through 4th place.  Our first place finisher with 514 points was Rachel.  Results will be posted at the gym.  Congratulations to everyone who participated and made a choice to improve your health.

The schedule this week will be posted at the gym and I will update the calender on this website as class times get added.  You can find that by clicking schedule on the left side of this page.  If you have not received your letter yet about the changes at the gym please get a hold of me.

Workout

Mobility
Warm-up
Strength WOD

10 Minute AMRAP

5 Pull ups
10 Weighted Lunges (5/5) (Dumbbells by side)
10 sKB Clean and Press (5/5)

Strength WOD's This Week:  Back Squat 5-5-5, Bench Press 3-3-3-3, Weighted Pull ups 3-3-3-3, and Power Cleans 3-3-3-3.