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Tuesday, April 20, 2010

BootCamp this week...

Join us this week! Tuesday night 6 pm or Thursday morning 9:30 am

"The problem in life is not knowing what to do, but the absence of doing it."

don't forget Hip Hop Hustle for kids tonight at 6:15 in the KidZone!


" Leg Day"

4 rounds for time:
1 Suicide
40 Air Squats
50 Walking Lunges (w/ bar backracked)
Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
Pushups....50 men, 25 women

"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.
The last time I did this workout, I got 29 rounds + 23 swings. And I vaguely recall swearing I would never, ever do this one again. But I do loooove to swing, and my short term memory isn't what it used to be, so here we are...
Race to 100 Thrusters with 5 Burpees at the top of every minute.
Race to 100 Pistols with a Partner...break it up with 5 pushups at the top of every minute~
WOD: Sit Ups and Swings …

For time:
10 Abmat situps
1 Heavy Kb Swing
9 Abmat situps
2 Heavy Kb Swing
8 Abmat situps
3 Heavy Kb Swing
7 Abmat situps
4 Heavy Kb Swing
6 Abmat situps
5 Heavy Kb Swing
5 Abmat situps
6 Heavy Kb Swing
4 Abmat situps
7 Heavy Kb Swing
3 Abmat situps
8 Heavy Kb Swing
2 Abmat situps
9 Heavy Kb Swing
1 Abmat situps
10 Heavy Kb Swing

WOD - --- AMRAP in 30 Minutes....
50 Box Jumps
50 Kettlebell Swings on the deck
50 Squats - go HEAVY
50 Pushups on your TOES
50 OVERHEAD walking lunges outside
50 tuck jumps....... finish with 50 ab ball throws against wall
Portable Pancake
Whether you're flying to work or on the road all day long, the last thing you want to do is juggle containers or be tempted by processed treats. Instead, try these travel friendly, portable oatmeal pancake:

Mix seven to eight egg whites, a cup of dry oatmeal and a touch of water in a nonstick skillet. You can also add a chopped banana or one-third cup of raisins. When the pancake starts to firm up, flip it over and cook it through. Put the pancake in the fridge to let it harden, then toss it in a ziplock bag so that it's ready for any trip. If you're on extensive travel, eat half the pancake for meal one and the other half for meal two.
Once you have your quick and easy meals ready to go, you can concentrate on other things – like your workouts. Now get out there and win it!

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