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

Thursday's BootCamp and a Clean Chicken and Kale Recipe

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

 

How are your nutritional habits this week? Don't underestimate the importance of clean eating....consistently! Don’t neglect the importance of what you eat by thinking that you can work it right off with two hours at the gym or a super hard cycle class...hard workouts and clean eating are what will make the difference in your fitness, strength, AND how you look! It's a choice you will have to make many times in a day...eat that junk to give in to a craving...or choose something that is clean...whole and guess what GOOD for you!

Here's some great shots from Tuesday night's Sweat Fest! OH BOY there was some whining after! I think the 250 plio pushups were awesome...thanks to all who gave 100%...you inspire me every day to be better.

5 rev flies
10 Push Ups
15 jumping lunges
EMOTM 15 Minutes (Every minute on the minute)

50 Wallball shots

40 Double unders or 100 singles or 20 tuck jumps

30 Kettlebell swings

20 Walking lunges

20 Knees to elbows

overhead plate carry, 25, 35 or 45 pounds....1 set of lampost suicide runs between each set!

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.

 

 My New Favorite Recipe for Chicken

so, you know I am the Queen of how to create a new chicken recipe...I am married to the Chicken Man...I also have a fresh veggie garden which has giant bunches of Kale waiting to be eaten!

Fresh Kale and Lettuce from our family garden

here's my latest

3 boneless chicken breasts or tenders (2 to 3 pounds)

already baked and seasoned with Mrs Dash, chopped into bite sized pieces

2 cups chopped fresh broccoli

2 cups chopped fresh cauliflower

1 small onion chopped

tbs fresh crush garlic

1 tbs fresh oregano

saute the veggies and herbs in a little lemon juice, white wine or low sodioum chicken broth until crisp tender

add chicken and stir it all up

I added a SMALL amount of lite soy sauce and fresh ginger for flavor

then the last 5 minutes, add the kale and saute until the kale is soft, squeeze lemon juice over the top and sprinkle sesame seeds.  

this was SO delish! my little ones loved it, which surprised me.  I thought they would not appreciate all those veggies, but, I think that they are getting used to real food and starting to appreciate what whole foods taste like..victory!

Form Matters

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. --Vince Lombardi

When you are doing your workouts, are you paying attention to your form? One of the hardest parts about leading group fitness classes is that I can't be everywhere at once...I try so hard to keep you in line, keep your knees back, keep your back straight, keep full range of motion.  BUT, ultimately, its up to you to be more aware of what you are doing during during your workouts. Pay close attention to the descriptions of the exercises. It's okay to perform the movements slowly if you need to in order to get them right — it's better than doing them inaccurately. Try not to use momentum or leverage to complete the moves — you'll only be cheating yourself. It is also better to use lighter weight and do the move right than to load up your bar and do it wrong.  Poor form can significantly hamper the results that you obtain from your weight workout, and it can also increase your chances of injury.  STAY INJURY FREE! If you want results, follow the rules and one of those rules is to use proper form!

Play Hard and stay smart with your workouts...

WARMUP....tabata pushups and tabata squats...I will be looking for perfect form....pushups..chest TO THE GROUND, squats...deep, hips deep, knees behind toes....

For time: 5 rounds...

50 Wallball shots

40 Double unders or 100 singles or 20 tuck jumps

30 Kettlebell swings

20 Walking lunges

20 Knees to elbows

overhead plate carry, 25, 35 or 45 pounds....1 set of lampost suicide runs between each set!

Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not. Dr. Seuss

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