Do Everything SpinCamp Today!

‎"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) 

"When anyone tells me I can't do anything... I'm just not listening any more." 
Flo Jo

This is a new song for me! I will be playing it in cycle today...using it for a hill...uptempo and awesome!

Workout With Heart!

"Its better to die on your feet than to live on your knees"

"Emiliano Zapata"

Quick Reminder, we are participating in the USMC Mud Run in Columbia, SC on October 15th. If you are interested in participating, here is the link to register:

loved having our awesome Labor Day Class! thanks for coming!

http://usmcmudrun.org/

3 Thrusters, 135/95 pounds
7 Clapping Push ups


AMRAP – 20 minutes
10 Push Press,
10 KB Swings,
10 Box Jumps,




For Time:
5 Rounds
 Run
30 lateral Burpee Box Jumps, one hand on box, one on floor
30 Wall Ball


Abdominal strength
2 x 50 Abmat sit-ups / 50 Flutter kicks
Alternate 50 of each – 2 rounds.

Some of my bootcampers are coming to class, and I can tell that there is a lack of true intensity in the workouts, remember, you will reap the rewards of your intense effort.  

It's ok to have an off day occasionally, we all do...but, when you consistently have off days, then it's more about effort and heart. 

Be someone you respect, work hard, don't accept just enough, show yourself that you have heart....

Wake Up Workout!

Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken.

-Frank Herbert

Food is the most widely abused anti-anxiety drug in America, and exercise is the most potent yet underutilized antidepressant.— Bill Phillips

feel sad....go for a walk

feel anxious...run 30 minutes

feel lonely....join a gym

feel depressed....do ANYthing that makes you sweat

feel unmotivated? Just go, just move, just start, it will get better from there...trust me..I have been there, lonely, depressed, anxious, sad, unmotivated...movement helped me...it will help you too...

Thursday's workout!
Run the club X2
then AS MANY SETS AS POSSIBLE!

30 lateral hop one arm burpees
shuffle down sidewalk and back
30 hand to  hand KB swings
Run To Caesars and back ab

30 Wall Balls
Run FW and Back to fence
30 HEAVY walking Lunges
Lampost Suicide
30 AB Leg Lifts

Let's DO IT!