Dream Big Workout!

Make yourself stronger than your excuses! 

warm Up.... 3 sets!

one minute of Burpees
one minute of squat Box jumps
one minute of squats

Run the club X 2
50 Push-ups
25 Deadlifts
Run the club X1
40 Push-ups
20 Deadlifts
Run the club X 1/2
30 Push-ups
15 Deadlifts
Ru the club X1/4

At the end of class, we will go outside and have some playtime, either hill sprints, or suicides.

If your Dream isn’t bigger than you, there is something wrong with your dream

These are my new favorite running shorts! I wear them every time I workout!

I found this little poster today and it reminded me of my own struggles to adopt true lifestyle change. Any diet can work, and a 'new' workout can make a difference...for the moment. But, I have learned that lasting weight loss and fitness can really only happen if there is a change in mindset about food and nutrition.  That has to come from within and usually comes with a complete lifestyle change.

Who do you know that has lost weight, sometimes even drastic amounts? Was it through a 'program', a pill, a diet? If so, most likely their weight will come back...because there hasn't been a change in the most important place...between the ears. Many of us, and I include myself in this equation, use food as more than just fuel.  It is often used as comfort or a part of mindless eating behavior when eating, consuming more calories than we even realize.  I am not saying that I have all the answers, because I struggle too, I am saying that if what we really want is to end the up and down weight/fitness struggle, we must first look at what we struggle with internally.Get Fit, Stay Fit, Be Happy, Lisl

Mid Summer Madness Workout!

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“It is not the mountain we conquer but ourselves.”

Remember to hydrate! You have to drink water throughout the day to stay hydrated during the workout. Don't  sip on a small bottle of water right before we start and expect to be ok.

Complete 3 rounds for max reps
3 minutes Box Jumps  30 sec rest
3 minutes 1-arm Dumbbell Thrusters -- alternate arms
30 sec rest
3 minutes Jump Squats rest

Run, Babies, Run! This is a partner workout, one of you will run around the parking lot, while the other does the conditioning, then switch!
Box Jumps....run
lunges....run
chest press....run
Burpee box Jumps....run
Overhead Plate carry...or those who are having shoulder issues, farmer's walk...run

There are no shortcuts to anywhere worth going.

"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.

If Time, Hill Sprints!!!!



"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do." - Eleanor Roosevelt

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 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!

Is it real Food? and today's BootCamp!

I’d rather be a could-be if I cannot be an are; because a could-be is a maybe who is reaching for a star. I’d rather be a has-been than a might-have-been, by far; for a might have-been has never been, but a has was once an are.
- Milton Berle

some of my favorite fitness friends~Juli, Carey, and Kim

 
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
30 Second Rest
2 Minutes Max Box Jump
30 Second Rest

AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Push Ups
Sit Ups weighted
Squats
biceps
 
HILL SPRINTS~~~if not too cold, otherwise I will come up with something equally torturous!




"Grocery shopping has never been more confusing than it is in 2011.
With conflicting nutrition information coming at us from all sides, navigating the supermarket can feel as impossible as doing long division while juggling loaded bear traps. It's neither fun nor safe.
To help you find real food within the endless labyrinth of junk, I've put together this handy flowchart for your use and amusement. Consider it your supermarket GPS. If you ever get lost, just start back at the top.
Alternatively you can just ditch the supermarket altogether and head to the local farmers Market like I do.
Please feel free to share this with friends"
May the food be with you.
Originally posted at Summer Tomato, where you can find more healthy eating tips.

Manmakers...again??

Nurture your mind with great thoughts; to believe in the heroic makes heroes.

- Benjamin Disraeli

HEY Thursday BootCampers...we did this workout in last Tuesday night's bootcamp, and it is such a 'goodie' that we are going to repeat it in our Thursday Group.  For those of us that have already don't this, it will be like revisiting an old MEAN friend! I added suicide runs between each set for a little variety and to up the cardio.

For time:
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

Box (24/20)

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

HILLSPRINTS....we will finish up today with Partner Hill Sprints....wooohooo!!!

Everything worth doing starts with being scared.

- Art Garfunkel

Are you reaching your goals?

Maria knocking out her overhead squats!

I think this means HILL SPRINTS!

Have you set one?  How will you know what to work for if you don't have goals? Write them down, refer back to your list. Be mindful of what you are doing in the gym, in your workouts and with your nutrition.


"I ran and ran and ran every day, and I acquired this sense of determination, this sense of spirit that I would never, never give up, no matter what else happened.” -Wilma Rudolph....winner of three Olympic gold medals in track who also born prematurely at 4.5 lbs., with 21 brothers and sisters, and caught infantile paralysis (caused by the polio virus) as a very young child.

Post your thoughts to comments below!

Once you learn to quit, it becomes a habit.- Vince lombardi


PART 1

I have been warning you about this one...
Burpee Broad Jumps from one end of parking lot to the other and back...
MEN...to make this more interesting, you should hold a dumbell in each hand, how heavy is your call
 
HIIT
Hill Sprints -- 8 sets----with a partner......
 
cash out Turkish Get up...10 each side.....if you have forgotten how to do it correctly, see video below, good explanation.
 
http://www.youtube.com/watch?v=ztTOn0rSMis
 
 
CORE if time.

Someone requested a recipe for butternut squash soup, here is one I found that looks yummy and is CLEAN!
 Butternut Squash Soup With Coconut Milk And Cilantro (Makes approximately 8 cups)

Ingredients
2 regular sized butternut squashes – baked and removed from skin
2 cups chicken broth
1 14oz. can light coconut milk
2 tsp. dried cilantro
1 tsp. dried, ground ginger
Salt to taste
Fresh cilantro for garnish

Directions
Step 1 – Place your pre-cooked squash, chicken broth, coconut milk, dried cilantro, and ginger in a large soup pot and blend with a hand blender.
Step 2 – Turn on your stove and warm the ingredients in the pot.
Step 3 – Serve and garnish with fresh, chopped cilantro
Eat and Enjoy!

Nutritional Content
1 serving = 1 cup
Calories: 99
Total Fat: 4 gm
Saturated Fats: 3 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 171 mg
Carbohydrates: 17 gm
Dietary fiber: 0 gm
Sugars: 3 gm
Protein: 2 gm
Estimated Glycemic Load: 6 – (Daily target is 100 or less)

Go hard or go home!

This past weekend, we participated in the USMC mud run in Columbia, SC.  It was initially very frustrating, traffic was horrendous and we were worried we wouldn't make our start time.  Once we got there, things went smoothly and we were quickly taking off! We didn't do any specific training for the race outside of our BootCamp workouts.  There were 32 obstacles, lots of mud, lots of sprints, lots of thing to get over, under and climb. We were all thrilled with the idea of getting down and dirty with all the other athletes! One hour 27 minutes later we were finished, filthy, scratched, bruised and exhilarated! We really believe that the BootCamp workouts that we do helped us to get through the obstacles and runs without too much heavy breathing.  All in all, a successful day that we can't wait to do again! you can check out the obstacles at this link
http://www.usmcmudrun.org/course.html

today's workout!
Warm up
Sprints...15 sets of sprints down the side parking lot

50-40-30-20-10 rep rounds for time of:


Double Unders (or double the number of singles)
Burpees

then...

Squat Ladder - 45 pound bar


With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Advanced Version - rounds 1-10 - overhead squats; rounds 11-20 - front squats; rounds 21+ - back squats

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.

CORE....100 wallball situps

"If you cheat you are only cheating yourself." Chan

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka

Welcome to NO Excuses Tuesday!

You can’t build a reputation on what you are going to do.

Amy taking off!

- Henry Ford

In preparing for our workouts this week, I ran across this quote, and found it to really hit home for me! I personally have been SO busy and not focusing on my own personal goals, but, also have become slightly frustrated with those around me that have so many times said, "I am going to...." and never do! What are your fitness goals? what stands in your way from DOING them? What are your nutrition goals? What are you doing EVERY DAY to make that happen? Are you staying at home and skipping your workout because you are too busy? Are you eating processed junk because you haven't taken the time to go to the grocery store or cook your lean protein? 
 "I am going to......."  How would you fill in this blank? and what are you doing TODAY to make that happen?

Remember......
You can’t build a reputation on what you are going to do.

Todd, Lesley and Big Pimpin hangin out!

OUR WORKOUT!
Benchmark...today....as we wait for all our friends to get to class, you must complete this 'Benchmark'...we will revisit this again, so remember your result...

Max Pull ups
Complete as many pull ups as possible without coming off the bar.

Then...
100 Push-ups, release hands from floor at the bottom...guys, get a partner, put a plate on your back OR do 200 Push-ups! Girls, DO THESE ON YOUR TOES~ if you can't do ALL on your toes, do as MANY as you can before you wimp out!
10.9.8.7.6.5.4.3.2.1 reps for time of:

Power Cleans (1/2 bodyweight) Scale as needed.
Burpees

Sprint to shopping center and jog back....then
21 Overhead Squats (95 / 65)
Sprint
18 Overhead Squats
Sprint 100
15 Overhead Squats
Sprint
12 Overhead Squats
Sprint 100
9 Overhead Squats
Sprint
6 Overhead Squats
Sprint
3 Overhead Squats
Sprint

THEN ABS RIPPER!!!

last week we did the following exercises, I want to share with you the movement standards:




Crystal, Angie and Emily showing how to get that bar up!



Ground to Overhead – you have to get the weight from the ground to locked overhead any way you want/are able. (clean and jerk, snatch, clean and push press, power clean and push press, etc) Elbows must be fully locked out with weight overhead. Just get it up there!

Box Jumps – Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

Michelle getting UP!

Tuesday Night, Get it Done

Countdown to the Mud Run 17 DAYS!

http://www.usmcmudrun.org/

It doesn't have to be fun, to be fun...

Event 1: "Get it Done"


Run the club 4 times

5 x overhead plate carry to the street and back (25/ 35)

100 Burpee Box Jumps, 20"

200 Pushups
All team members will work at the same time to finish the above tasks. Each team can split the movements and reps up as they see fit.
you have 25 minutes or to the finish of the workout, whichever comes first!

Event 2: "Barbell Up Ladder"
15 minute up ladder of:
Athlete 1: Deadift
Athlete 2: Power Clean
Athete 3: Ground to Overhead

Each team will have one barbell. Athlete one will complete 1 DL, Athlete two will complete 1 PC and athlete three will complete 1 GTO. The team will then repeat the same order, but will do 2 reps each, then 3 reps, and continue as high as possible in 10 minutes. Once the team starts the bar is not allowed to rest on the ground till the 10 minutes is over (all reps are touch and go and you must pass the bar from athlete to athlete when transitioning). If the bar rests on the ground there is a 2 burpee penalty for all team members.

Event 3: "Relay Race"
Hill Sprints
The start of the "Relay Race" is the end of the "Barbell Up Ladder" event (when the 10 minute mark of event 2 sounds, that is the "GO" for this wod). One team member willsprint the hill and then tag the next team member. Continue "relay-style" until all 3 team members have run 5 hill sprints.

People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.

-Andrew Carnegie

Thursday will Rock!

Thursday 10 AM...

my girls!

bring water and a towel....this one is going to be amazing!

We have banished the phrase “I cannot” from our vocabulary; in its place lies “I will try.”

GO GET EM!!
WARM UP
30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24 inch box
Toes to bar
 
THEN...
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:


10 runs to Little Caesars (there and back counts as 1) rest between as needed...not too much...
9 ninety wall balls
8 sets of 10 walking lunges (80 steps)
7 sets of 10 shoulder presses (70 presses)
6 repetitions of lampost suicides
5 total minutes of handstand hold
4 fourty pushups
3 minutes of V-sit
2 ( AMRAP) as many air squats as possible in 2 minutes
1 set of 10 Turkish Get ups (5 each side)
if time...otherwise we will do this next Thursday....
100 meter sprints every minute on the top of the minute for 10 minutes.

Tisha rocking out some deadlifts....

We will find a way, or we will make one.

-Hannibal

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!

BootCamp This week!

TONIGHT at Pivotal...no excuses, come workout with us!!

4:45 Cardio Sculpt

5:45 Turbo Kick or Pilates

don't forget..Kids Hip Hop tonight at 6:15!!

6:00 BootCamp

6:45 Zumba
7:00 YOGA


BOOTCAMP THIS WEEK!

 There is no exercise better for the heart than reaching down and lifting people up.

-John Andrew Holmes

FITCAMP LADIES Bonnie and Julia!

Tuesday night  WOD

Tabata Mash-Up..
Round 1 = push ups and dips
Round 2 =shoulder presses and Biceps

Each round is 8 minutes of tabatas (20 sec work, 10 sec rest). Mash-up means you go back and forth between the two exercises, so round 1 would be push ups,dips, push ups dips etc. until youve done 8 sets of each. There is no rest between rounds; total 16 minute workout. 


Run, Forrest, Run!
Box Jumps 20
 run 400m
lunges

 run 400m
 Burpees
run 400m


This is a partner WOD.  One person will begin with box jumps while the other begins the 400m run.  Player 1 will do as many box jumps as possible till the other person gets back from the run, then the players switch.  Your rep count is continuous through the entire workout and it is for time also.  Your score is your time and your total reps.                                      

GO KERRY!

Thursday 10 am

we are doing a GIANT circuit!

each group will spend 15 minutes in each of the following stations!

1.

L Sit

30/30 for 15                                                                                                                 
Hold the L sit for 30 seconds on, 30 seconds off for 15 minutes

2.

5 rounds for time

sprint up and back

One arm KB swings, 15L/15R (24K/16K)

20 push-presses (65#/45#)

30weighted dips



3.

Overhead Squat each set, get heavier...
5 - 5 - 5 - 5 - 5

4.

"Kelly"

15 minutes of 

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

"Age wrinkles the body, quitting wrinkles the soul."

Weak or strong...
... your choice...
Stake. Your. Claim.

Maria's got big GUNS!

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. Need some help with the details? Tell us where you are and what you want and wefll help you figure out exactly what to shoot for.

If you do this, we promise to support you in those goals, through our programming, our coaching and our encouragement. And when you finally hit that amazing goal you have set for yourself, we will publicly and enthusiastically celebrate your victory.

Heck, well even give you a day or two before asking, What's next?

 

                                                                                         

 

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