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Friday, January 27, 2012

RockStar SpinCamp!

‎"My dear, I have kicked more ass than you have sat on".

~~Zotoh Zhaan 

(character from Farscape)

45 minutes of cycle intervals and hills and then we will do the following BootCamp style weight training 
“Deadlift and Push-ups”
 -1 Deadlift, 1 Push-up
 -2 Deadlift, 2 Push-ups
 -3 Deadlift, 3 Push-ups
continue repeating this set for 10 minutes, try to fit in as many reps as you can, keeping good form.

4 sets!
25 Kettlebell Swings (24kg./16kg.)
10 Lateral Hops burpees (over and back = 1 on this workout)
25 AbMat Sit-ups (unanchored)

Awesome Feeling #394: Feeling the tightness of your muscles and remembering back to the 

time when you didn't know what that was.

Never lose sight of the fact that the most important yardstick of your success will be how you treat other people – your family, friends, and coworkers, and even strangers you meet along the way.
-Barbara Bush 

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