Tuesday Night in The Cave!

Tuesday, August 31, 2010

"If your not first, your last!!! -Ricky Bobby

Christie doing her thing!

We did this workout on Thursday morning, I loved it so much, we are doing it again tonight, I made a few changes so that we would be able to get through the workout in one hour!


Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
10 runs to Little Caesars (there and back counts as 1) rest between as needed...not too much...

9 ninety wall balls

8 sets of 10 walking lunges (80 steps)

7 sets of 10 shoulder presses (70 presses)

6 repetitions of lampost suicides

5 total minutes of handstand hold

4 fourty pushups

30 burpee broad jumps

2 ( AMRAP) as many air squats as possible in 2 minutes

1 set of 50 Toes to Bar

 
 

"I came here to chew bubblegum and kick ***, and I'm all out of bubblegum."

-Roddy Piper

Thursday will Rock!

Thursday 10 AM...

my girls!

bring water and a towel....this one is going to be amazing!

We have banished the phrase “I cannot” from our vocabulary; in its place lies “I will try.”

GO GET EM!!
WARM UP
30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24 inch box
Toes to bar
 
THEN...
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:


10 runs to Little Caesars (there and back counts as 1) rest between as needed...not too much...
9 ninety wall balls
8 sets of 10 walking lunges (80 steps)
7 sets of 10 shoulder presses (70 presses)
6 repetitions of lampost suicides
5 total minutes of handstand hold
4 fourty pushups
3 minutes of V-sit
2 ( AMRAP) as many air squats as possible in 2 minutes
1 set of 10 Turkish Get ups (5 each side)
if time...otherwise we will do this next Thursday....
100 meter sprints every minute on the top of the minute for 10 minutes.

Tisha rocking out some deadlifts....

We will find a way, or we will make one.

-Hannibal

Pilates Training for the Young Athlete

REGISTER NOW!!!  Fall Sports are starting

PILATES TRAINING FOR THE YOUNG ATHLETE

Take your young athlete to the next level in their fitness with pilates.

*Develop greater strength *Enhance agility

*Improve balance *Increase flexibility

*Challenge core muscles

We offer mat-based pilates classes and machine-based classes for your young athlete. Reformer machines use spring resistance to achieve your fitness goals.

Class meets every Saturday at 11:30a.m. beginning SEPT. 11TH

Cost: $110.00 for 8 sessions ($13.75/class)

Space is limited to 5 participants! Reserve your spot today.

Each one (1) hour session will consist of ½ hour of mat training and ½ hour of reformer training with certified personal trainers through Balanced Body, Amy Cawthon, and Nicole Manriquez, BFA in Dance and Choreography.

Contact Suzanne Fernandez, Director of Reformer Program at Pivotal Fitness at sfernandez@pivotalfitness.com to register or 320-3806. Pivotal Fitness Center, 5000 Old Spartanburg Rd. Taylors, S.C. www.pivotalfitness.com, click on Pilates for more information.

Tuesday Night BootCamp!

Tuesday, August 24, 2010
warm up...

Run the club
Tabata Pushups

Anna Marie

then....

“Death by 10 meters..."

Michelle

We will have two lines spaced 10 meters apart (about 33 feet). We will be doing “suicide-style” runs, increasing the distance run by 10 meters per minute. You will progress until you cannot complete the run in the minute. In minute 1, you will run 10 meters and rest the remainder of the minute. In minute two you will run to the line, touch and run back, resting for the remainder of the minute.

Complete 5 cycles of AMRAP in 3 minutes:


3 Thrusters (95, 65)
6 Box Jumps (24, 20)
9 KB Swings (53, 35)

Rest 1 minute between rounds.
 
core and stretch! GO GET EM!
 

“Nobody can make you feel inferior without your consent.”

-Eleanor Roosevelt

My Favorite Breakfast! EGGS!

Serves 2
2 egg whites or 1/2 cup All Whites

2 whole eggs or 1/2 cup Egg Beaters
pinch salt n pepper
Olive oil spray
2 cups baby spinach – sautéed for 1 minute until wilted with 1 tbsp olive oil on medium heat.
cherry tomatoes – sautéed for 3-4 minutes with 1 tbsp olive oil on medium heat to soften.
1 wedge Laughing Cow Light Cheese
DIRECTIONS:

Preheat non stick omelette pan on medium low for 30 seconds.
Whisk the eggs together and season.Spray the preheated pan with the olive oil. Add Eggs.  Cook for 1 minute. Place warm sautéed spinach and sautéed cherry tomatoes and wedge of cheese in the center.Cook until done, serve, enjoy!

Circuit Time!

Today's BootCamp! Thursday, August 19, 2010

10 AM

We are doing a giant circuit....4 stations, 12 minutes per station....

Station 1 Deadlifts X20
               Box Jumps X 20
              Pullups X 20

Station 2 Clapping Pushups X20
              Weighted Situps X20
              Air Squats X 20

Station 3 Sumo Dead Lift High Pull X 10
               Jumping Squats X 15 (lots of power and lift!)
              Bicep Curls X 20

Station 4 Lamp Post Suicide X1
              Wall Ball X 20

We will finish up with Core work and stretches....

My tomato garden is going crazy, esp with the wonderful little cherry tomatoes and my kids adore! I found this super recipe to use these summer delights in....give it a try.  My favorite part is the SHORT list of ingredients and I have all the fresh ingredients in my garden. YUMMY!!

Chickpea and Cherry Tomato Salad with Cilantro Dressing Recipe

found this delight on Snackgirl.com

2 pounds cherry tomatoes (mix varieties when possible)
3 cups cooked chickpeas
4-5 scallions, chopped

DRESSING

1 garlic clove
1 large bunch cilantro (about 1 cup)
1/2 cup extra virgin olive oil
2 tablespoons lemon juice
Sea salt and freshly ground black pepper

Cut tomatoes in half and place in large bowl of chickpeas and scallions.

With food processor running, drop in whole garlic clove and mince. Turn off processor, scrape down sides, add cilantro, olive oil, lemon juice, salt and pepper. Pulse to combine. Drizzle dressing over salad, toss to coat and serve.

“This is not a trick mirror. You look THAT awesome!”

BootCamp fun!!

Check out the fun we had in bootcamp last night, it was hot in the cave, so, there was lots of sweat! I have to say that one of the best things about working out with this group is the amazing camarderie and support from the participants! They work so hard and it shows!

Christy doing Lateral jumps!

Check out Sharon smiling as she does her pushups!

check out that six pack!!!

Anna Marie hitting the burpees!

What did YOU do today to work on your fitness?!!

Bootcamp this week!

Tuesday, August 17, 2010
Having just returned from a super wonderful vacation, I am ready for a challenging workout.  I hope this one will do the trick, its warm outside, so, bring a towel and water!

Warm Up
Tabata Mash Up

Dumbell Swings and Situps
and
Lateral Jumps and Pushups

Race to 100 Thrusters
On the minute:


Complete 5 burpees and perform max rep thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

10 Rounds...

30 Overhead walking lunges (15 alternating steps)
30 Dumbell swings
10 Bar Burpees
10 Pistols
side shuffle down the building and back holding weight

CORE

‎"If you judge people, you have no time to love them." - Mother Teresa