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

Step into Your Moment Workout!

Anthony Robbins "Somebody is in the hospital begging God for the opportunity you have right now. Step into your moment."

Jumping fire at the Warrior Dash!

 

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

• 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, rest 60 seconds...  Repeat for a total of three rounds.

Next...
Renegade Rows moving across the floor and suicides...CAN'T WAIT for this one today!

love this video!!

It's never too late...

“Write down how you feel when you blow off your workout. Write down how you feel the moment your workout is over. Compare the two.” -Tony Horton

I think that I just found my most favorite NIKE quote ever!!!  I have been on a nike kick lately, not sure why, but their little nuggets have been resonating with me.  This one makes me think about my girls! I think you will love it!


"You were born a daughter. You looked up to your mother. You looked up to your father. You looked up at everyone. You wanted to be a princess. You thought you were a princess. You wanted to own a horse. You wanted to be a horse. You wanted your brother to be a horse. You wanted to wear pink. You never wanted to wear pink. You wanted to be a Veterinarian. You wanted to be President. You wanted to be the President's Veterinarian. You were picked last for the team. You were the best one on the team. You refused to be on the team. You wanted to be good in algebra. You hid during algebra. You wanted the boys to notice you. You were afraid the boys would notice you. You started to get acne. You started to get breasts. You started to get acne that was bigger than your breasts. You wouldn't wear a bra. You couldn't wait to wear a bra. You couldn't fit into a bra. You didn't like the way you looked. You didn't like the way your parents looked. You didn't want to grow up. You had your first best friend. You had your first date. You had your second best friend. You had your second first date. You spent hours on the telephone. You got kissed. You got to kiss back. You went to the prom. You didn't go to the prom. You went to the prom with the wrong person. You spent hours on the telephone. You fell in love. You fell in love. You fell in love. You lost your best friend. You lost your other best friend. You really fell in love. You became a steady girlfriend. You became a significant other. YOU BECAME SIGNIFICANT TO YOURSELF. Sooner or later, you start taking yourself seriously. You know when you need a break. You know when you need a rest. You know what to get worked up about and what to get rid of. And you know when it's time to take care of yourself, for yourself. To do something that makes you stronger, faster, more complete. Because you know it's never too late to have a life. And never too late to change one. JUST DO IT." --- 1999

YESS~

BootCamp workout for Thursday!

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! If you can do 100, how many more can you reach, where are you in comparison to last month? Train hard, set goals and see progress!

 

Burpee Challenge

 

THEN ~~~~

 

Run to Eastside High School and back, every 1 minute 10 air squats

then...

25 - 20 - 15 - 10 - 5
Dumbbell Thrusters
Plank Row Pushups
Box Jumps

"There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open."

see you tomorrow...bring your A game!

Game Face!

"If you're going to be alive and on this planet, you have to, like, suck the marrow out of every day and get the most out of it."~Drew Barrymore

at the USMC Mud Run! what an awesome day!

Oh Bootcamp, I have missed you so! I am so happy to be returning to another week of tough workouts and challenges. I have to admit I was jealous last week as I read your posts and moaning and groaning about how hard classes were. I was also so very proud of my girls Laura and Jennifer who stepped in and took care of you! I love that they wrote up the workouts themselves and came up with something fabulous!

Show up today with your game face on! Give 100% during today's bootcamp. If you do not challenge yourself and you just coast through this one you will probably not get much of a workout. Have a goal in mind and stick with it!

Warm Up EMOM (every minute on the minute) – 15 Minutes
4 Burpees
8 Squats


Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)

Work Out~
thrusters and runs
5 thrusters, run to top of the parking lot and run back, 90 seconds
15 rounds

These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.

Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)
Core Work to end!

Bring your goals out from the shadows, give them substance, and say them out loud, in public, right here. Make them REAL, and commit to hitting them, whether it be a month from now, six months from now or this time next year.

♡

Quote of the Day: "It is every woman's dream to be some man's dream woman." ~Barbra Streisand

 

Girls who can do REAL push-ups are hot.

Yes You Can!

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”

 Nike

 

Warm Up: Run the club

First:

• 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.

THEN!

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.

Last

Burpee/Push Up Ladder
1-10

Burpee Push Up Ladder
10-1

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.

One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.
-Tony Robbins 

Where are you directing your focus and your power? As you consider this, think about what you hold to be important to you and where your values and goals lie. I don't just mean in the gym, but in your daily life. Are you doing something everyday to work towards those greater goals? What are you the master of?

Never give in!

“Never give in! Never give in! Never, never, never, never – in nothing great or small, large or petty. Never give in except to convictions of honor and good sense.”
-Winston Churchill

Burpee Challenge today!

We will be inside and outside this morning.  Get ready to work hard!  

Warm up – Because it is the first Thursday of the month, 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.

THEN ~~~~

 

Run to Eastside High School and back, every 2 minutes 10 air squats

then...

25 - 20 - 15 - 10 - 5
Dumbbell Thrusters
Plank Row Pushups
Box Jumps

It is 90 days till summer, are you ready to show that 6 pack? If you are putting in the hours at the gym, hitting Cardio hard, lifting weights and you are still not getting the results you want, check out your nutrition...it is most likely the culprit! Whenever I feel like I am losing definition in my core I start tracking my nutrition and calories. I use it to get back on track with where I need to be, for me it's mostly to be more aware of mindless snacks and portion control! Check out Lance Armstrong's site for my favorite tool for tracking calories...

 http://www.livestrong.com/thedailyplate/

  

The importance of tracking calories
Most of us claim that we watch what we eat. We also claim we change the oil every 3,000 miles. Do we really? It has been shown in tests that we tend to forget some of the bites that we make throughout the day. It turns out that most of us do remember that hamburger and french fries we had on the way home. But the things we tend to forget are the 50 grams of chocolate, the can of Coke, the bag of popcorn, and the few cookies we had before we went to bed. Unfortunately, those little details make all the difference and the only way to stay on track is to have a clear and complete picture of what we really eat throughout the day.

Tracking calories is probably one of the oldest dieting methods, and throughout all these years it still has not lost any of its appeal. We all know that consuming 1000 calories a day is rather little, and 3000 is too much for most of us. So why not pick a number in between, make sure to eat just that many calories, and observe the results a few weeks later. No change? Pick a lower number of calories. Gained weight? Pick a lower number of calories. Lost more than you expected? Make sure you eat enough nutrients.  To determine your Daily Calorie Needs, go to: 

Want to lose 1 pound a week? Then subtract 500 calories from your daily total. Want to lose 2 pounds a week? Then subtract 1000 calories from your daily total. Better yet, eat 500 calories less and burn 500 extra calories per day through exercise.

If you are eating the right amount of calories and find that you are still hungry, replace higher calorie foods (like processed foods) with lower calorie, higher fiber foods such as whole grains, fresh fruits, fresh vegetables and grilled lean meats.  Eat the right foods and you won't be hungry. In fact, my advice it to eat no processed foods!

Dieting really is that simple. The reason why so many of us fail, is because we underestimate the number of times we opened the fridge. So put a notepad on the door of your fridge, and start recording the foods and the times at which you consumed them. This way you will not only determine the number of calories you may consume, but you also may be able to detect any unhealthy eating patterns. Last but not least, after having spent a few minutes writing down all the foods, you will think twice about eating them in the future.

“Feed your fears and your faith will starve. Feed your faith, and your fears will.”
-Max Lucado

Conversation Piece

I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street.
- Arnold Schwarzenegger

 

love that quote! To me fitness is always something exciting to talk about! What better conversation is there than a new clean recipe, a cool workout, or someone's latest achievement! Speaking of conversations, what are yours like with YOURSELF? Most of the women I know do this all the time...me included! Are there times where you find yourself saying "I can't" or putting yourself down? This negative self talk is a self-fulfilling prophecy.  If you consistently tell yourself things like, "I can't do it," "I'll always be fat," you are talking yourself out of improving and living a healthier life. You're setting yourself up to fail. What are your negative self perceptions? Can you shift from seeing only the negative about yourself to seeing the positive? I challenge you to find the positive in the things about yourself, affirm yourself every day! You really ARE amazing - I promise!

Today's Workout...

40 yard dash outside, 15 times

......Partner workout! 400 meter run...kettlebell swing, 10reps.  dumbell shoulder press, 10reps.

                                                     24/20 box jump, 10 reps.

While one person is running 400m the other completes as many rounds of the three exercises. The person running starts the exercises where their partner ends up. The team that completes the most rounds in 25 minutes wins!

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Thrusters

Burpees

Find out who you are and do it on purpose.
-Dolly Parton

BootyCamp and Lifestyle vs Genetics

Your genes load the gun but your lifestyle pulls the trigger. -Dr. Houston

What do your genetics say about you? Some of us inherit high blood pressure, or high cholesterol or Aunt Jennifer's big calves.  Some are luckier and inherit speedy sprinting legs or a really toned midsection.  There is much research that shows that our lifestyle and daily habits are what truly dictates our health.

Here are are some statistics from the Surgeon General and Journal of American Medical Association that are meant to alarm you and get moving, hopefully: They report, "that poor diet and physical inactivity could soon overtake tobacco as the leading cause of preventable death in the U.S." Obesity is now recognized alongside heart disease, cancer, AIDS and drug abuse as among the nation's most expensive public health problems. Over 132 billion dollars will be spent this year on treating afflictions related to obesity.Think about your lifestyle what you do every day - do not try surgery, do not take diet pills, do not starve yourself! Instead, just start moving more and eating better. Remember BETTER and not LESS! It is true - you can eat to lose weight simply by cutting out sugary drinks like sodas and juices and limiting the amount of fats and empty carbohydrates that you ingest.

Warm up....

10 minutes....do as many Burpees as possible! remember your number....we are going to work on this~

10 rounds + 5 push ups...start with 5.... each round add 5 reps for 10 rounds. We will do this as a group to be sure all reps are hit!

Partner Workout!

KBS/Thruster ladder

1,1,2,2,3,3,4,4,5,5,6,6

The first person will do 1 and 1, then 2 and 2 all the way to 6. Then you will switch and the partner will do the same.  While you are resting, you must jump rope(singles) or tuck jump or plio squats...

To be clear, you go all the way to 6, then switch.  Each person will complete 4 rounds.

Upon completion, you will each run 1 lap.  You may run at the same time, but go as fast as you can.

Here a new and flavorful twist on Cauliflower:

Ingredients

• Cauliflower (1 lg head)
• Curry Powder
• Coconut Milk (light version preferable)
• Med. Onion 
• Peas, frozen
• Ginger (optional)

Cut off the leafy part of the cauliflower and then simply tear off the florets. Boil some water in a saucepan to blanch the cauliflower in for a few minutes. Blanching it before you saute will really cut down on the cooking time but isn't necessary. Meanwhile, slice the onion thinly and saute in a frying pan with a little bit of olive oil on medium-low heat. If you're adding ginger, mince and add with onions. Allow the onions to caramelize or become translucent (3-5min), then add curry powder and 1/2 cup coconut milk and continue to stir. Now is a good time to drain the water and throw the cauliflower into the pan with the rest of the mix. Finally, add 1/2 bag of frozen peas. Toss in some salt and pepper and continue to saute until the cauliflower is tender--about 10 minutes. Enjoy!

**Zone Info
4 cups Cauliflower = 1 Carb Block
.5 cups Peas = 1 Carb Block
.5 cups Onion = 1 Carb Block 

 

I may not be there yet, but I’m closer than I was yesterday. -Unknown

Become Better...

Don't try to become better than someone else, become better than you used to be. Tom Venuto

We have spent the last week at home, staying warm from the snow and ice.  Now it's time to renew our commitment to ourselves and self improvement! Remember think of where you will be one year from now, if you started TODAY! 

How are you becoming better?

 

"People discover that by helping others, even when they themselves are suffering, they end up improving their own lives"- Arianna Huffington

 

Our workout today is in three parts. It all is scalable so don't be overwhelmed if you can't do it all, cut the reps in half or drop the weight!

1.

Warm Up
400 Jump Rope Singles
30 Air Squats
20 Situps
300 Jump Rope Singles
30 Air Squats
30 Situps
200 Jump Rope Singles
30 Air Squats
40 Situps

2.

On the minute every minute perform 5 Burpees then max rep thrusters (95/65).
The goal is to complete 100 total thrusters.

*Intermediate Scaling= 3 Burpees with 100 rep goal for thrusters.
**Beginner Scaling= 3 Burpees and 50 rep goal for thrusters.

 

3. 

10 weighted step ups  20 Walking Lunges
2 turkish get up
10 weighted step ups
20 Walking Lunges
3 turkish get up
10 weighted step ups
20 Walking Lunges
4 turkish get up
10 weighted step ups
20 Walking Lunges
5 turkish get up
10 weighted step ups
20 Walking Lunges
 

 

 

 

Lettuce Wraps

Great as a side dish or a quick snack in the middle of the day! You can make these and take them on the go with you.

Ingredients

• 2 very ripe avocados
• 3 tomatoes, diced 
• 1/2 jalapeno pepper, diced
• 2 tablespoons yellow onion, diced
• 3 cloves fresh garlic, minced 
• 1/4 cup fresh cilantro, chopped 
• Kernels from one ear raw organic corn
• 2 teaspoons fresh lime juice
• 6 to 8 large romaine lettuce leaves 
• Chunks of lean grilled or baked chicken

Instructions

1. In a medium sized bowl, mash the avocado.
2. Add remaining ingredients and stir until well mixed.
3. Spread 2 to 3 tablespoons of this mixture onto lettuce leaves and wrap.

 

 

" A long habit of not thinking a thing wrong gives it the superficial appearance of being right."

- Thomas Paine

 

'Tis the Season...

TIS THE SEASON TO.NOT.STOP.WORKING.OUT!

I know you are thinking it is the holiday season, tomorrow is the first of December.  Studies show that half of all those polled experienced heightened stress  during the holidays. Perhaps one of the best ways to overcome stress during the holidays or any other time is to exercise regularly. Research shows that physical activity not only boosts your fitness and energy levels but can also elevate your moods.

Remember to keep exercise as a part of your daily routine. Try to exercise an hour a day, four to five days per week.Taking a brisk walk, bike ride, or exercise class will burn calories, release endorphins, and elevate your mood. Do something that you LOVE! If you love indoor cycle, don't miss your favorite classes this month...your instructor will thank you! Did you know that you are less likely to overeat when you exercise. Be extra sure to stay active EVERY day. Enjoy your holiday season without the stress of falling off track. You will feel so much better, you will have energy and you will SHINE!

Tuesday night

10 Thruster / 1 Sumo Deadlift High Pull
9 Thruster / 2 SDHP
8 Thruster / 3 SDHP
7Thruster / 4 SDHP
6 Thruster / 5 SDHP
5 Thruster / 6 SDHP
4 Thruster / 7 SDHP
3 Thruster / 8 SDHP
2 Thruster / 9 SDHP
1 Thruster / 10 SDHP

Push Up, Sit Up Endurance

4 rounds for reps of:

Push-ups, 1 minute

Sit-ups, 1 minute

Rest 1 miunte

So, you will do as many push ups as possible for one minute, go directly to do as many sit ups as possible in one minute, then rest for one minute. 4 rounds. Count your total reps for push ups in each round and all rounds. Same with sit ups.

Team FUN Tabata Style!!

Alternating team members, one person working at a time:

20 seconds/20 seconds (one person is resting one person is working during each 20 sec interval)

16 sets per exercise

*inverted push ups

*kettle bell swings

*Wall ball 

finish with team pistol squats...do the 20 seconds together as a team, rest 10, repeat.

  If you limit your choices only to what seems possible or reasonable, you disconnect yourself from what you truly want, and all that is left is compromise. Robert Fritz

Portion Distortion....

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”

 Nike

5 minutes of TGU’s (Turkish Get ups) AHAP (as heavy as possible)
then
Five rounds, each for time of:
20 High Pulls
30 Push-ups
40 Sit-ups
50 Squats
then...

Grappling Circuit
8 rounds
Do not set the bar down until the entire set below is complete

Recommended weight 65 lbs
Bent Row 15 times
Upright Row 15 times
Military Press 15 times
Split Squat (left and right) 15 times
Thruster (squat low, bar on top of Chest, push up into a shoulder press) 15 times
Stiff Legged Dead lift 15 times
Weighted Abs (with 15 – 20 pound dumbbell) 15 times
~~
Between rounds 1 minute of
run the hill
OR
Jump rope single skip
OR
Box Jumps
or lateral Jumps over Jump Rope and Back

Everyone has his burden.

What counts is how you carry it.

Portion Distortion
 
It is amazing to me how portion sizes have changed over the years and how much food people actually do eat.  Managing your weight, your energy level, your hunger and your long- term health involves mastering portion control.  To keep your protein, carbohydrate and fat intake balanced we must be sure to eat the right portion of each of these foods. One of the challenges we face is the "portion distortion" that has taken place over time in our culture. Promotions such as "Biggy" fries, "Supersize" soda and "Jumbo" franks have made it difficult to recognize a normal size portion of a protein rich food, and then balance it with carbohydrate and fat.

If you are new at estimating portions it might be worth your while to take the time and measure your food at home for a few weeks to help you "see" clearly what a normal portion looks like. Once you have gotten in the habit of measuring your food, it will get easier to look at it and know if you are actually eating correct portions. Consider switching to a smaller size plate, like a 7" luncheon plate rather than a 12" dinner plate. After a while, choosing correctly will be second nature. 
The next time you are at the grocery store, look at the frozen entrees, such as Lean Cuisine.  Notice how small the portions are. It is amazing how much food people actually eat compared to what they NEED. A serving of meat is 3-4 ounces. Your average steakhouse starts serving steaks at 10 ounces. You're already 2-3 times over your serving without adding any sides!  Studies show that people eat what is in front of them. So, if given a giant sized portion of food, they will eat it, given a smaller more realistic sized portion of food, they will also be satisfied. 

Here are some good tips to help you decide what and how much to eat:
•3 ounces of cooked poultry or meat looks like a deck of cards

•A ping pong ball is the size of 1 ounce or 2 Tablespoons

•The average women's fist is approximately the size of 1 cup

•The average man's fist is approximately the size of 1.5 cups

•A tennis ball is about equivalent to a medium size piece of fruit

•1 ounce of cheese is about the size of 4 dice

I found some interesting images that addresses the changes in portion size!!!

LET'S DO IT!

I'm Out of Here!

Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.

-Charles Kingsley

Tuesday night's Workout! Get there early to get set up...we have lots to do!
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.


10.9.8.7.6.5.4.3.2.12.3.4.5.6.7.8.9.10 reps OF:
Thrusters 115/85lbs
Kettlebell Swings 24/16kg
(see below for correct form!)
Burpees
overhead squats

Use your lats to help you stop the backwards travel of the kettlebell at the top, and bring the weight back down. Grip the kettlebell hard when it's overhead, and don't purposely hang out there for too long.

Finally, make sure your core is clamped down TIGHT throughout the movement. The momentum from the kettlebell is going to want to take you over backwards. Don't let it.
followed by:

50 Wall Balls
10 Push Ups
40 Wall Balls
20 Push Ups
30 Wall Balls
30 Push Ups
20 Wall Balls
40 Push Ups
10 Wall Balls

God places the heaviest burden on those who can carry its weight. -Reggie White







Nutrition Challenge for next week:

I Challenge you to eat breakfast everyday this week!
And we're not talking a Starbucks nonfat mocha latte!! But a real full on meal.
Note how your attention span, focus and productivity are increased throughout the morning.
Breakfast ideas...
Scrambled eggs spread with hummus and avocado served with a peach on the side.
Pita bread filled with bacon and eggs, mushroom, onions and peppers.
Oatmeal topped with strawberries and walnuts and served with chicken sausage.
On the go? Boil eggs the day before. Bring hard boiled eggs, grapes and almonds.
Corn tortilla with sunny side up eggs, salsa and guacamole.
Turkey bacon and sliced apple spread with almond butter.
Vegetarian? Saute broccoli, onions and oven dried tomatoes in olive oil. Scramble up with tofu.
Scrambled egg whites with Spninach and peppers (my favorite!)

Please share comments below! thanks Lisl

Tabata Tuesday!

Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.

What do your actions, words and habits say about who you really are and what your destiny is? What are you doing today and everyday to make that a reality?

Today's Workout~

Tabata Mash up
Air squats
Pushups
then
bicep curls
Crunches

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of Thruster, Dumbell swings, Burpees, Overhead Squats,

Run the club 1 time, meet at the back parking lot....15 sets of sprints....

NEXT...CORE!

We make a living by what we get, we make a life by what we give. Winston Churchill

Nutrition:


Craving: Chocolate

What your body may really need: Magnesium

Where you would find that: Raw nuts and seeds, fruits, legumes

____________________________________________________
Craving: Bread or toast
What your body may really need: Nitrogen
Where you would find that:
High protein foods, fish, meat, nuts, beans
_________________________________________________
Craving: Sweets
What your body may really need: Chromium Carbon Phosphorus Sulfur Tryptophan
Where you would find that:
Broccoli, grapes, dried beans, calves liver, chicken Fruits Chicken, beef, liver, poultry, fish, eggs, nuts Cranberries, horseradish, cruciferous vegetables, kale, cabbage Liver, lamb, raisins, sweet potato, spinach, cheese
____________________________________________________
Craving: Salty Foods
What your body may really need: Chloride
Where you would find that:
Raw goats milk, fish, sea salt

All things are difficult before they are easy.

- Thomas Fuller

Get Inspired

"The best moments - and most agonizing ones -

occur at the intersection between two people."

After reading this quote from another blog, I thought about the amazing way that our group fitness classes help us to do more, be more and ENJOY our workouts more. Think about it, would you EVER do burpee broad jumps across the parking lot by yourself? would it even be close to being fun alone? I know that the comaraderie in class helps us to get through some tough workouts, helps us to laugh at ourselves and many times have paved the way for a more confidant and self assured person. I know that for me personally, my time in classes, even when I am a participant, is a chance to be around some of the most amazing men and women, who inspire me to do more every day! Look around you in your next workout, why are you here? GET INSPIRED!

"Make it a Double" Move from one station to the other on the two minute mark. The clock does not stop between stations. Post scores for each station.


Complete As Many Reps as Possible of:
(repeat 3 times...this is like a circuit, we move from station to station, repeating the whole workout 3 times)
2 minutes Wall Balls
2 Minutes KB Swings
2 Minutes Box Jumps
2 Minutes tuck jumps

then...
20 Thrusters
20 Sumo Deadlift High Pull
20 Push press
20 Overhead Squats
20 Front Squats
4 Burpees on the minute every minute until all reps are complete! starts with 4 Burpees…

then...partner hill sprints...8 times...
Don't forget, I love your comments, post below in the comments section!!!



Thursday is YOUR day!

The more you praise and celebrate your life, the more there is in life to celebrate.

hello bootcamp babies!

here's whats up for today!

20 minutes of cycle intervals
then...
1 mile run, at the beginning of every minute, stop and do 10 air squats.
then...
grappling circuit in the studio.

AMRAP 20 MINUTES

8 Bent Rows
8 Up Right Rows (no dip)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift

Rick Warren FAITH is FOLLOWING without knowing where, WAITING w/o knowing when, BELIEVING w/o knowing how, TRUSTING w/o knowing why

  

core and stretch!

Stop by the juice bar and ask to try Lisl's Orange Julius Protein Drink! its YUMMY!!!

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

Tuesday Night BootCamp!

Tuesday, August 24, 2010
warm up...

Run the club
Tabata Pushups

Anna Marie

then....

“Death by 10 meters..."

Michelle

We will have two lines spaced 10 meters apart (about 33 feet). We will be doing “suicide-style” runs, increasing the distance run by 10 meters per minute. You will progress until you cannot complete the run in the minute. In minute 1, you will run 10 meters and rest the remainder of the minute. In minute two you will run to the line, touch and run back, resting for the remainder of the minute.

Complete 5 cycles of AMRAP in 3 minutes:


3 Thrusters (95, 65)
6 Box Jumps (24, 20)
9 KB Swings (53, 35)

Rest 1 minute between rounds.
 
core and stretch! GO GET EM!
 

“Nobody can make you feel inferior without your consent.”

-Eleanor Roosevelt

My Favorite Breakfast! EGGS!

Serves 2
2 egg whites or 1/2 cup All Whites

2 whole eggs or 1/2 cup Egg Beaters
pinch salt n pepper
Olive oil spray
2 cups baby spinach – sautéed for 1 minute until wilted with 1 tbsp olive oil on medium heat.
cherry tomatoes – sautéed for 3-4 minutes with 1 tbsp olive oil on medium heat to soften.
1 wedge Laughing Cow Light Cheese
DIRECTIONS:

Preheat non stick omelette pan on medium low for 30 seconds.
Whisk the eggs together and season.Spray the preheated pan with the olive oil. Add Eggs.  Cook for 1 minute. Place warm sautéed spinach and sautéed cherry tomatoes and wedge of cheese in the center.Cook until done, serve, enjoy!

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!

BootCamp this week!

Tuesday Night the Cave at 6 pm

Thursday morning 9:45 am Ladies area

This SATURDAY, July 3rd Pivotal is hosting an OPEN HOUSE! Bring a friend to try a class and work out FREE!

Celebrate your independence from BORING workouts!

July 4th Summer Spectacular~

9am~ 90 min TagTeam Cycle Laura and Amy....

(get your bike tag at 8:30)

9:30~ Step & Pump 90 min Lisl

10:30~ Yoga Jac

11:00~ Zumba Sheila

BRING A FRIEND...lets play!

Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.

I found this little nugget on the CrossFit Full Circle Blog and found it to be really TRUE!! Read on....

http://www.crossfitfullcircle.com/?p=1232

"Let me leave you with this idea; Progress is directly proportional to participation. It's my job as a coach, educator and clinical practitioner to make sure that the correlation stays very tight and that the slope is as beneficial to you as possible. Ie, it's my job to make progress as efficient as possible. But I can only work with what you give me.

I can't make progress out of nothing. I can just work to ensure you the best return on your investment. Let me repeat that; your investment. This is your journey. At the end of the day only you can take credit for success or failure, so let me repeat:

Progress is directly proportional to Participation.

Participation means:

showing up (early, as scheduled, truly present)

giving 90%+, 90% or more of the time
be prepared (in the right clothes, mindset, condition)

making choices that support your training outside the gym (nutrition, drugs and alcohol, social activities, sleep

have a desire to learn (become a student of the game)

get engaged in the process log your workouts, find out more about the whys and hows...

I think it's no coincidence that the majority of top times and biggest improvements come from the same individuals who show up to every appointment they schedule. Those that show up a few minutes early, and stay late to work on something. Who log their workouts on the homepage. Who ask questions. Who buy better training shoes. Who show up for special classes and events."

 

Tuesday night

6pm

Wall Ball Sprints

Sprint 800 Meters
20 x Wall Ball (20 lb, 10 lb)
Sprint 400 Meters
30 x Wall Ball
Sprint 400 Meters
30 x Wall Ball
Sprint 800 Meters
20 x Wall Ball

then...

21-18-15-12-9-6-3
Front squat HEAVY
Sit-ups
pushups
biceps

CORE WORK

THURSDAY
5 Rounds for time:
400 Meter Run
Overhead Squat  x 15

For time: 2 rounds....


20 Thrusters
20 Sumo deadlift high pulls
20 Push Press
20 Overhead squats
20 Front squats

 Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The workout starts with 4 burpees then start your first exercise.

CORE WORK

“We either make ourselves miserable or we make ourselves strong. The amount of work is the same”

-Carlos Castaneda

Orange Creamsicle Protein Shake

Ingredients & Instructions:
•1 to 2 scoops of vanilla protein powder

•6 to 8 ounces of water

•4 to 6 ice cubes

•1 peeled orange or substitute a pack of orange crystal light  or 4 - 6 oz of Orange Juice

•Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!