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Wednesday, December 29, 2010

New Year, New You

Today's Warmup
150 Push Ups for time
- Each time you stop and rest w/your chest to the ground, run to Caesar's
- Resting in plank position is OK, but NOT down dog.

2 Rounds of:
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Push Press (75/55)
30 Second Rest
2 Minutes Max Box Jump (24/20)
30 Second Rest

2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Push Ups
Sit Ups weighted
HILL SPRINTS~~~if not too cold, otherwise I will come up with something equally torturous!

"The fiddly thing about practice, whether at programming, exercising, playing the trumpet, drawing, or anything else, is that you rarely notice improvement between one session and the next. Don't let it discourage you. Being consistent over the long haul is what is required. Eventually you'll look back and realize you've climbed a mountain, one day at a time."
- Jamis, 37 Signals Blog

All too often, people carry the weight of the world on their shoulders.  Stress of what should have been, regret, and the path not taken cause sadness and suffering.
thought for the new year
  Let it go.  It's a new beginning..... everything in life happens for a reason, to bring happiness, to cause growth, and to teach lessons.  Rid yourself of the stress of the world you put on yourself and live life today. Rid yourself of toxic people, they strip you of your light
.  Who we are - our very essence - is continually being transformed by the company we keep

can't wait to see what 2011 brings to us all, it's a wonderful journey that I love to share with you.

I'd love to read your comments and thoughts~

Tuesday, December 28, 2010



hey to all, I hope that you have enjoyed the last week of presents, parties, mistletoe and junky food! It's time to step off the chuckwagon! I always try to think of my fitness and nutrition to be one of an effort to maintain balance.  I definitely love to have fun, go to dinner and host parties where I serve some fun and not so healthy food.  But, what makes the difference is that in our home, we try to balance that out with maintaining our workouts and keeping our fridge stocked with real and whole foods.  So, we never really step too far away from what is good for us. SO, what can you do TODAY to stay in balance? Here's where I would start:

MOVE every day! I am a gym rat and love going to group fitness classes, but, you don't have to! WALK, RUN, something today to elevate your heart rate and  keep it there for at least 30 minutes. NO, housework doesn't count.

KEEP a food journal...not all the time, unless accountability is something you really require. I keep a journal when it's time for me to have a reality check with myself. I love the website from       

FIND a fitness buddy! my favorite way to stay focused is to have my fitness friends keep me on track.  We meet at the gym, we talk fitness, we share recipes and we keep it real.  Find someone who you trust, who won't sabotage or derail you.  The more you surround yourself with people who support your goals, the greater your chance of success will be. Fitness loves company, whether it's a running buddy, a spotter in the weight room, or a pal to bolster your courage as you tackle that first yoga class.

Experts say buddying up can make your workout easier to stick with and harder to miss.

EAT real, clean food! stay away from processed, packaged, salted, sugared junk!
"Clean eating"is a way of life, not a diet. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural and unnecessary...and most important they taste good! Your body will learn to appreciate and crave real foods. 
5 Rounds

Each round is two minutes. The athlete will sprint to fence and back and use the remaining time to perform as many push-ups until the round is over. One minute of rest after each round. The athlete is scored by the total number of push-ups.
15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs

5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 20 to 25 pounds

Go heavier if you can. Good strength movement.
here is an awesome description on how to correctly do a manmaker...
.How to do a manmaker....
Man Maker... The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.
Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. We will be adding 2 standing lunges. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

Abdominal strength – Complete 100 knees to elbows after the workout. Each time you have to drop the bar, roll over and do 20 pushups

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates
what did you do today to empower someone else?

Wednesday, December 22, 2010

All I want for Christmas is for you to SWEAT!

Merry Christmas Ya'll!!!
I am so excited to share another awesome workout with you before the holiday festivities get started! I know that our regulars and favorites will be there tomorrow as well as some new friends, either way it will be a bittersweet and fun workout!  What a wonderful year of workouts, breakthroughs and fun this has been.  I have to say that as a fitness professional, I am so proud to work out with the people that I do. I am always challenged to learn more, try harder and be better. Thank you to all of you for always pushing me and for showing UP! I love to see your faces in each and every class I lead!
I love that I can look to my friends for guidance and I can always find that in my 'fit' partner Kerry.  She is SUCH a huge role model and motivator for me and I want to be sure to let you all know how much she has kept me on track and honest. If I can do as much for others as she has done for me, I am doing the right thing! Do you have a fitness friend or accountability partner? It can change everything...I promise! We so often forget what wonderful influences we can be for one another! Thank you Kerry for being that sweet partner for me! 

I am busy working and thinking about our Group Fitness schedule for next year. We will have lots of changes and I am ever mindful of the need for excellence and creating amazing programming!

Merry Christmas to all of you that keep up with this blog! I hope that 2011 brings much in the way of health, motivation, energy and love! in health! Lisl
Warm Up:
1 minute of Box Jumps
1 Minute of Burpees
1 minute of air squats
3 rounds~

  • burpees
  • Clean and press
  • Push ups
  • Jumping Lunges (aka, Alternating Split Squats)
  • Dumbbell Thruster (35/25 lbs.)
You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, you will rest for 60 seconds.  Repeat for a total of three rounds. 
 50 Push Press (w:45/55 m:65/75)
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.

Burpee/Push Up Ladder

Burpee Push Up Ladder
The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.

Tuesday, December 21, 2010

Christmas Week Work Out!

WARMUP....tabata pushups and tabata squats...I will be looking for perfect form....pushups..chest TO THE GROUND, squats...deep, hips deep, knees behind toes....

For time: 5 rounds...

50 Wallball shots
40 Double unders or 100 singles or 20 tuck jumps
30 Kettlebell swings
20 Walking lunges
20 Knees to elbows

Thursday, December 16, 2010

Icy Day.....we're working out!!!

Life is a shipwreck but we must not forget to sing in the lifeboats.  ~Voltaire

Meet on the Treadmills at 10 am
we are doing some speedwork and intervals

Seven rounds for time of:
clean and press x 7
 Box Jumps x 7

5 Rounds for time:
15 Deadlifts
15 Bar-Burpee-Jumps Over the Barbell
(Each bar-burpee will be completed by jumping over your bar)
15 anterior loaded barbell stepups
check out this little video!

"Be content to act, and leave the talking to others."
- Baltasar Gracian

Tuesday, December 14, 2010

just a great workout!

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
- Zig Ziglar

One Gross Warm up!!
dynamic Push Up - hands leave the ground
DB Clean and Press (50/30)
Jump Squat - GET HIGH
KB Swing
15, 12 and 9, 9, 12, 15 reps for time
Big Daddy knows how to work it!

5 burpees
Over head Squat  10 reps
DEAD LIFT 20 reps
Knees to Elbows 30 reps
30 seconds rest
as many rounds as possible in 20 minutes.

Part 2.
5 rev flies
10 Push Ups
15 jumping lunges
EMOTM 15 Minutes (Every minute on the minute)

Core....abs blaster!

It is not what happens that determines the major part of your future. What happens, happens to us all. It is what you do about what happens that counts. 
~Jim Rohn

Thursday, December 9, 2010

Holiday Madness!!!

The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.
- William James

Don't Forget Kerry and I are hosting a little Christmas Love Get together in the JUICE BAR next Thursday

Kerry and Lisl's Dirrrrty Santa Gift Swap for our favorite morning crew!

16 December · 11:00 - 12:00

We KNOW you love to open presents, so how about joining your favorite fitness buddies for a fun gift exchange? Bring a wrapped gift under $15 and anonymously place it under the tree. After bootcamp, we'll meet up to have some goodies and play the game of swap. Please pass this along to your friends from our classes for whom we might not have contact info. You just may walk out with a fabulous prize!We will bring a yummy snack, you can too if you'd like!
heres some of what we are TODAY!

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are shoulder presses, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Three rounds for time of:
50 Knees to elbows
 Kettlebell/dumbell swing, 50 reps
50 Push-ups
sprint to fence and back
20 inch Box jump, 50 reps
50 Back extension
50 Walking lunge

end of class.... AMRAP
10 Burpees
10 Deadlifts

Tuesday, December 7, 2010

On the First BootCamp in December....

Without a struggle, there can be no progress. 
Warm Up
As many rounds as possible in 12 minutes of:
15 Kettlebell Swings
15 Burpee Broad Jumps over the step
30 Box Jumps

Workout of the Day:
Rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings 
Weighted Sit-Ups

For time:
  • 100 Squats
  • 90 Double Unders (or 300 singles)or 90 Tuck Jumps
  • 80 Push ups
  • 70 Sit ups
  • 60 Jumping Pull ups ---or bent rows----or rev flies
  • 50 Kettlebell swing
  • 40 Back Extensions
  • 30 Box Jumps 
  • 20 Wallball shots
  • 10 Burpees 

But I don't want to go among mad people, Alice remarked.
Oh, you can't help that, said the Cat. Were all mad here. Im mad. Youre mad.
How do you know I'm mad? said Alice.
You must be,said the Cat.  Or you wouldnt have come here.
- Lewis Carroll


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