Burpee Challenge for MAY!

“The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission.”
-John F. Kennedy

OH BOY!!! it's the first Tuesday in May, that means...100 Burpee Challenge today!

Warm up – you know what that means!!!   10 Minute Burpee Challenge!!  As many burpees as you can do in 10 minutes! Goal is 100!  Can you do it??? If you do meet the challenge, try to see how many you can do past 100.

What I have learned about this workout is that you have to have a strategy, I try to do 11 or 12 per minute, using the time left in the minute to recover.  Then as soon as that minute is up, I do 11 or 12 more...if I can keep this up, I will have done way more than 100, right now, my goal is to get above 120.  Remember, each of you is doing this at your own fitness level and so, set a goal before we start this and do your best to stick to it! I love how my whole upper body is screaming when this is over! The entire burpee movement has to be dynamic and very fluid without stopping along the way.  However, if this is your first time learning the exercise, practice it slowly first a few times until you get the hang of it.  Then speed it up.

Doing Burpees on the beach with Sophie!

So, what is is about the burpee that gets me-- as your trainer SO excited? I always hear so many moans and groans whenever I write it on the white board before class. I have one friend that will skip class together if we are doing them. This is a great addition to a routine for bodybuilders (after a bulking phase) or anyone wanting to lean up.  The high intensity nature of this exercise creates tremendous oxygen debt to stimulate the anaerobic energy pathways.  The result is a speed-up of metabolism for up to 48 hours, more calories burned...more fat burned.  SO, knowing that this is the most efficient way to spend YOUR next 10 minutes, give it all you got!

Those of you who are not in class with us, please post your 10 minute number in comments below!

Joy loves to do burpees!

Go mama!

 The rest of class:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of deadlift, bench press, overhead squat, The Bear
If it starts raining, we will go back up from 1 to 10.  If it doesn't rain, we will do hill sprints.

woohoo~~~ let's do it!
from :

from dietriffic.com

50 Names for Sugar You May Not Know here is a list to help you identify the different forms of sugar in your food:

1. Barley malt
2. Beet sugar
3. Brown sugar
4. Buttered syrup
5. Cane juice crystals
6. Cane sugar
7. Caramel
8. Corn syrup
9. Corn syrup solids
10. Confectioner’s sugar
11. Carob syrup
12. Castor sugar
13. Date sugar
14. Demerara sugar
15. Dextran
16. Dextrose
17. Diastatic malt
18. Diatase
19. Ethyl maltol
20. Fructose
21. Fruit juice
22. Fruit juice concentrate
23. Galactose
24. Glucose
25. Glucose solids
26. Golden sugar
27. Golden syrup
28. Grape sugar
29. High-fructose corn syrup
30. Honey
31. Icing sugar
32. Invert sugar
33. Lactose
34. Maltodextrin
35. Maltose
36. Malt syrup
37. Maple syrup
38. Molasses
39. Muscovado sugar
40. Panocha
41. Raw sugar
42. Refiner’s syrup
43. Rice syrup
44. Sorbitol
45. Sorghum syrup
46. Sucrose
47. Sugar
48. Treacle
49. Turbinado sugar
50. Yellow sugar

Jennifer has perfect form!

             Jessie Marie does them faster than anyone I know!

4 days till the Marine Corps Mud Run -Workout!

There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.

- Kenneth Blanchard

join us for BootCamp this week...Tuesday evening in the Cave at 6pm, Thursday at 10 am 

tonight!

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
rest then ...

1, 2, 3, 4, 5, 6, 7,8, 9, 10 reps of the following...

Set up three bars or use dumbells so you can have different weights and get it done~

 

Dead lift

bench press

Overhead squat

the BEAR complex...

oh yeahhh!!



I read an article the other day about how non-traditional hummus is increasing in popularity here in the U.S. I have to say that after looking at 10 different kinds of hummus available at my local grocery store, I must agree. I however don’t think its a bad thing. I love all varieties of hummus from garlic  to edamame its all good. And hummus is so easy to make at home, its really fun to experiment with all different varieties. Have you ever experimented with your own hummus?

 Easy Black Bean Hummus
Ready in 2 hours and 5 minutes • Makes 12 servings

A fresh and healthy spread or dip you won't be able to resist!

INGREDIENTS:
• 1 15-oz can black beans, drained and rinsed
• 1 15-oz can chick peas, drained and rinsed
• ¼ cup reserved liquid from bean cans
• ¼ cup water
• 4 tbsp lemon juice
• 3 cloves garlic, finely minced
• 1 tsp sesame oil
• ¼ tsp cumin
• 5 pieces sun-dried tomato
• ¼ tsp ground red pepper
• Sea salt and black pepper, to taste
• 1 tbsp dried or fresh parsley

INSTRUCTIONS:

Place all ingredients except parsley in a food processor. Process until smooth. Pour into a dish and sprinkle with parsley. Cover and refrigerate for 2 hours. Enjoy with warm pitas or fresh vegetables.

NUTRIENTS PER SERVING:

Calories: 70, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 130 mg, Total Carbohydrates: 13 g, Dietary Fiber: 3 g, Sugars: 2 g, Protein: 4 g, Iron: 1 mg

Travel Workouts...


Simply pick one and do it. No more excuses!

•Run 1/2 mile 50 air squats - 3 rounds.

•10 push-ups 10 sit ups 10 squats - 10 rounds.

•200 air squats for time.

•"Susan" Run 200m 10 squats 10 push ups 5 rounds.

•Sprint 200m and do 25 push ups, 3 rounds.

•10 Handstand push ups and a 200m run 3 rounds.

•Tabata squats and tabata pushups.

•5 push ups 5 squats 5 sit ups, 20 rounds.

•Walk 100 meters on your hands, even if it is 2 meters at a time.

•10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

•Invisible Fran...21-15-9 of air squats and push ups for time.

•Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

•Run 1 mile for time.

•10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

•Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.

•3 vertical jumps 3 squats 3 long jumps - 5 rounds.

•Handstand 30 seconds and 10 squats, 8 rounds.

•10 push-ups 100M dash 10x.

•Tabata squats.

•5x 400M sprints.

All The Woulda-Coulda-Shouldas / Layin' In The Sun,

Talkin' `Bout The Things /They Woulda-Coulda-Shoulda Done…

But All Those Woulda-Coulda-Shouldas / All Ran Away And Hid

From One Little Did.

- Shel Silverstein