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Tuesday, September 14, 2010

Welcome to NO Excuses Tuesday!

You can’t build a reputation on what you are going to do.
Amy taking off!
- Henry Ford

In preparing for our workouts this week, I ran across this quote, and found it to really hit home for me! I personally have been SO busy and not focusing on my own personal goals, but, also have become slightly frustrated with those around me that have so many times said, "I am going to...." and never do! What are your fitness goals? what stands in your way from DOING them? What are your nutrition goals? What are you doing EVERY DAY to make that happen? Are you staying at home and skipping your workout because you are too busy? Are you eating processed junk because you haven't taken the time to go to the grocery store or cook your lean protein? 
 "I am going to......."  How would you fill in this blank? and what are you doing TODAY to make that happen?

You can’t build a reputation on what you are going to do.

Todd, Lesley and Big Pimpin hangin out!
OUR WORKOUT! we wait for all our friends to get to class, you must complete this 'Benchmark'...we will revisit this again, so remember your result...

Max Pull ups
Complete as many pull ups as possible without coming off the bar.

100 Push-ups, release hands from floor at the bottom...guys, get a partner, put a plate on your back OR do 200 Push-ups! Girls, DO THESE ON YOUR TOES~ if you can't do ALL on your toes, do as MANY as you can before you wimp out! reps for time of:

Power Cleans (1/2 bodyweight) Scale as needed.

Sprint to shopping center and jog back....then
21 Overhead Squats (95 / 65)
18 Overhead Squats
Sprint 100
15 Overhead Squats
12 Overhead Squats
Sprint 100
9 Overhead Squats
6 Overhead Squats
3 Overhead Squats


last week we did the following exercises, I want to share with you the movement standards:

Crystal, Angie and Emily showing how to get that bar up!

Ground to Overhead – you have to get the weight from the ground to locked overhead any way you want/are able. (clean and jerk, snatch, clean and push press, power clean and push press, etc) Elbows must be fully locked out with weight overhead. Just get it up there!
Box Jumps – Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

Michelle getting UP!

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