Pure SpinCamp

“My strength is as the strength of ten because my heart is pure.”

-Lord Tennyson

Today is going to be an awesome day! Friday's always are one of my favorite days to get a strong workout and get ready for a weekend. It has been a long, trying and emotional week, looking forward to wrapping it up and regaining some calm. Join me today and let's work it out!

• burpees
• Clean and press
• Push ups, hand release...
• 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, rest 60 seconds...  Repeat for a total of three rounds.

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl

Hero Workout!

“Does a hero know she’s a hero if no one tells her? Do you know a hero no one else knows? A hero doesn’t have to save a busload of school kids from certain disaster. Or score the winning point in the big game. A hero can be anyone who inspires you, anyone you look up to, anyone who cheers you on, makes you better than you were before – just as they made themselves better than they were before. Do you know a hero? Tell her. Then tell everyone.” – Nike

I have a hero, she is one of the kindest, sincere, loving and generous people I know.  I can call her anytime of the day and she's there for me. She is my fitness superhero! I covet her beautiful arms and laugh at her when she covers them up.   I have another hero, she lives way too far away from me, but, she's my sister from another mother.  She is the best decorator and I know, she taught me how to fluff my house before a party.  Every time I see her it's like we never left.  I have another hero, she's each of my 3 sisters. They teach me, inspire me, love me and make me want to be a better big sister and leader. I have another hero who is also my mom. She is the most beautiful and strong woman I know. She knows every fold in my heart and loves me unconditionally.  She taught me how to be the mother I am and I know that she is proud of how I love my children.  I have another hero, he is my SUPERhero! I can't believe I am lucky enough to be his wife.  He leads my family with integrity, humor and the strongest love I have known. 

I am so lucky to have so many heros.  They keep me real, keep me grounded, inspire me and make me better.

...who are yours...tell them!

I would love to read your comments below.
 Today's Workout!











TUESDAY...
PUSHUPS!!!
10 minutes of Pushups, each time you break the PLANK position, 10 WallBALLS! score is how many pushups you get total in 10 minutes...we did this last summer and it was awesomely tough!

then...10 rounds

10 Tuck Jumps (sub 20 jump squats)
30 x Overhead Dumbbell Walking Lunge (15 alternating steps)
30 x Dumbbell Swings
10 BAR BURPEES
10 PISTOLS ( one legged Squats)
Go “Hard and Fast” for the entire 10 rounds!
hill sprints if time after the 10 rounds~
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after!

Burpee Challenge today!

Choose foods your body uses up. Sugar and bad fat is lazy...it likes to hang out in every spot u don't want it. Heather Frey
Today is the first Tuesday of April! guess what that means!!! 100 burpee challenge!

100 Burpee Challenge

The 100 Burpee Challenge is one of the most excruciating fitness tests in existence. Every single muscle in the body is worked to an extreme degree and you will not only be wearing out every muscle that you have, but you will also hammer your heart and lungs worse than you would have ever thought possible without taking a single step in any direction. You have 10 minutes to complete 100 burpees, if you can't get to 100, do as many as you can, try to reach your goal of 100!
Where Do You Rank In The Burpee Challenge?

check this out!  In 60 seconds you did…

• 15 or less burpees = You are officially pathetic.
• About 25 burpees = You are in Average Joe shape.
• Around 35 burpees = You’re in good shape, above average stamina.
• 45 burpees and beyond = You’re an amazing pro!

 " Leg Day"
4 rounds for time:
1 lamp post Suicide
40 Air Squats
50 Walking Lunges (w/empty bar or dumbells backracked)
then...
Bar Burps
Ten rounds for time of:
10x Barbell Burpee Clean & Jerk
Pushups....50 men, 25 women
20 reverse crunches

♡

Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring.

-- Marilyn Monroe

 
"It's not how you start, it's how you finish. It's not where you're from, it's where you're at. Everybody gets knocked down, how quick are you going to get up?"

Good Morning Darlings

I firmly believe that the only disability in life is a bad attitude.

-Scott Hamilton

Happy Thursday ya'll!

Good Morning Darlings are a new abdominal exercise we will be doing today, see video below!
For Time:
150 x Push-ups
Every minute on the clock you perform 10 x Box Jumps, then continue with your push-ups. The clock keeps running until you are done with 150 push-ups.

Three rounds, for time
•Walking lunges, 50m
•Count # of steps, do that many burpees
•Walking lunges - chest up (no leaning forward), and the back knee kisses (not slams into) the ground. Take big steps, but don't sacrifice quality.

" Leg Day"
4 rounds for time:
1 Suicide
40 Air Squats
50 Walking Lunges (w/empty bar or dumbells backracked)

Bar Burps
Ten rounds for time of:
5x Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches

Abdominal strength: “Tabata”
Alternating between the following exercises:
-Plank hold
-Flutter kicks

We do lots of squats in BootCamp! they are a fundamental movement in everyday life, as well as in the gym, especially in our workouts. Yet, so many have trouble performing the move correctly. Squat below parallel – All of you can, but you dont! Why, because it’s harder and it hurts. Partial squats are no good and they are not a true test of your squat strength. Do you have a hard time squatting to proper depth? Do you spend any time at all working on your range of motion? Get low today and squat deep! Don't even count the partial ones as reps. Want to do it the right way or the easy way just to check it off and say that you did it?
Movement standard:
Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.
Stay off of your toes when squatting. Butt back and weight on the heels.

Here are a couple reasons why squatting below parallel is so good. Taken from an article on BodyBuilding.com
It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.
Also, in case anyone hasn’t noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world – do we come out with bad knees?
We should strive to train in full ROM for each and every exercise. The squat is no exception
Every exercise produces stress around a joint – the body then adapts to this stress
Contraction of the quadriceps, the hamstrings, and the gastrocnemius maintains integrity around the knee joint
Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM
Partial squats performed on a regular basis will decrease flexibility
There is a low incidence of lower back and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.

I like for things to happen and if they don't happen I like to make them happen.

 -Winston Churchill

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

then: 

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

then.... 

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

Thursday Love!

What mankind wants is not talent; it is purpose.


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

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

Bootcamp this Week and a Quinoa Recipe...

Hey to all you Pivotal Fitness Athletes!!!

Join us Tuesday night at 6 pm in the cave or Thursday morning at 9:45 am Ladies area

We hope that you had a wonderful Father's Day!

 

The father of a righteous man has great joy; he who has a wise son delights in him.

-Proverbs 23:24

TUESDAY...

PUSHUPS!!!

10 minutes of Pushups, each time you break the PLANK position, 10 WallBALLS! score is how many pushups you get total in 10 minutes...we did this last Thursday, it was awesomely tough!

10 rounds


30 x Overhead Dumbbell Walking Lunge (15 alternating steps)

30 x Dumbbell Swings

10 BAR BURPEES

10 PISTOLS ( one legged Squats)

1 minute of JUMP ROPE or Box JUMPS or 30 Tuck Jumps in between each round
Go “Hard and Fast” for the entire 10 rounds!
hill sprints if time after the 1 rounds~
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after! 

THURSDAY MORNING!
if you don't have a jump rope yet, this workout requires one, so, take the time to get yourself a good jump rope and keep it in your gym bag!
jump rope – 250

then
21-15-9 reps of:
Burpee Broad Jump
Kettlebell Swing (53/35)
then

jump rope – 250

then...
-Run 1 mile
50 Thrusters (45 pounds)
100 Push-ups
-Run 1 mile
50 Kettlebell Swings (53/35)
100 Abmat Sit-ups

suicide runs if time!

Push yourself today! Are you able to carry on a normal conversation during an intense BOOTCAMP workout? If so then it’s time to work harder!

If you are going through hell, keep going.

-Winston Churchill

 Quinoa & Lentil Salad

Pronounced KEENWA, this is an ancient “grain” native to South America. It is high in protein and has light, fluffy texture when cooked. Its mild, slightly nutty flavour makes it an excellent alternative to rice or couscous.  I have just discovered this wonderful treat and I am obsessed with trying to find as many ways as possible to make it! Enjoy..
Why Eat it??
Quinoa is a good source of protein, has a nutty flavor and pleasing texture similar to rice. Quinoa is also full of vitamins and minerals - iron, magnesium, Vit E, potassium, amino acids - and fiber. Unlike wheat or rice, quinoa is a good source of lysine. Quinoa is adaptable and gluten free. Because of its high protein and (good) fat content, quinoa is a satisfying meal with a few nuts or beans, and veggies added. It's a wonderful addition to soups and stews, transforming them into one dish meals.


Ingredients
1 cup quinoa
1 tsp olive oil
1 shallot or ½ onion, finely chopped
2 tbsp tarragon , roughly chopped
1 cup lentils rinsed and drained
¼ cucumber, lightly peeled and diced
 feta cheese, crumbled use just a little for flavor!
6 spring onions, thinly sliced
zest and juice 1 orange
1 tbsp red or white wine vinegar


1.Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.  Place the lentils in a medium-size pan, cover with at least an inch of water, and boil until tender, 30 to 40 minutes



2.Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.

3.Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.

Bootcamp this week and Top 10 Muscle Building Foods~

A hero is one who knows how to hang on one minute longer.

- Novalis

join us Tuesday night in the Cave (behind Kids Zone) at 6 pm
or Thursday morning at 9:45 am Ladies area~
all members are welcome, options are always shown for beginners or those who are more advanced!
TUESDAY NIGHT...
For max reps:
2 minutes burpees.
Rest 1 minute.
2 minutes dumbbell plank row (w:30's m:45's)
Rest 1 minute.
2 minutes goblet squat (w:35 m:45)
Rest 1 minute.
2 minutes knees to elbow using bar.
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (weighted!)
50 KettleBell swings
Bar Burps
AMRAP in 15 minutes
5 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
30 floor wipers
THURSDAY!
For time:
4-Cone Suicide
50 Walking Lunge Steps
4-Cone Suicide
40 Pullups/dead rows
4-Cone Suicide
30 Pushups
4-Cone Suicide
20 Wall Ball Shots (w:14 m:20)
4-Cone Suicide
Painstorm...(don't you love that!!!)
Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats
Met-Con:
21-18-15-12-9-6-3
Overhead Squat (45lbs./65lbs./25% or 50%)
Push-Ups
Sit-Ups with Medicine Ball Toss

Top 10 Muscle Foods

1. Beef
How: Grass-fed, hormone-free, basically as natural as possible.
2. Eggs
How: Free-range and eat everything but the shell. Do not fear the yolk, there are quality nutrients in there.
3. Salmon
How: Ocean-grown (not farm raised) as I like to call them.
4. Broccoli
How: Straight up, in a meal, raw, take them any way you can get them just as long as they aren't smothered in unhealthy processed cheese.
5. Spinach
How: Same as broccoli, Spinach now rivals lettuce as the base of any healthy salad.
6. Berries
How: Take you pick (strawberries, blueberries, raspberries, blackberries, etc.). They stand alone, go great on top of #5, and are preferably eaten fresh.
7. Nuts
How: On top of #3 or #5, all by themselves, nuts are a power food. Just remember that peanuts are at the bottom of the healthy ladder when it comes to nuts.
8. Tomatoes
How: In #2, next to #4, on top of #5, or all by themselves. Cooking tomatoes actually helps your body�fs ability to get the most out of this fruit�fs antioxidants by making them more bio-available.
9. Chicken
How: The forgotten healthy staple, preferably grilled, add some lemon, you know the drill.
10. Greek Yogurt
How: This one is my personal favorite power food. What would your #10 pick be?
here is a neat link to the top 125 muscle building foods!
http://www.todayfitness.net/articles/bodybuilding_foods.htm

The person who says it cannot be done should not interrupt the person who is doing it.

-Chinese Proverb

BootCamp this week!

"The person who says it cannot be done should not interrupt the person who is doing it."Join us this week!
Tuesday night 6 pm ....Thursday morning 9:30 am
Thursday am friends, we are ordering tanks and tees for BootCamp on Thursday, so, if you want one, let me know!


PushJumps

For Time:
150 x Push-ups
Every minute on the clock you perform 10 x Box Jumps, then continue with your push-ups. The clock keeps running until you are done with 150 push-ups.
Three rounds, for time
•Walking lunges, 50m
•Count # of steps, do that many burpees

As you contemplate the "suck" factor of this met-con (and attempt to calculate how long you can stretch your legs), Weather permitting, we'll be doing this outside!

•Walking lunges - chest up (no leaning forward), and the back knee kisses (not slams into) the ground. Take big steps, but don't sacrifice quality.
Thruster Ladder.....
do one thruster the first minute, 2 the second, three the third, you are done when you can't complete that many Thrusters in the time prescribed.....
finish with...
hill sprints!
Thursday morning!
" Leg Day"
4 rounds for time:
1 Suicide
40 Air Squats
50 Walking Lunges (w/empty bar or dumbells backracked)
Bar Burps
Ten rounds for time of:
5x Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
tabata runs on treadmill...can't wait! wooohoo