Cupcake Workout!

When you speak the truth, have one foot in the stirrup.
-John Wayne

Well, not exactly!There are so many misconceptions about how exercise, food and fitness change the way you look.  Going to the gym, taking a group fitness class, going on a run, or a walk is awesome, but, it's more about the type of activity and the intensity of that activity that will change your fitness level and help reach your goals. Those that weigh more, need more fuel, so they use more calories.  In my experience many people think they burn way more than they actually do and this common misconception can keep their fitness goals at bay.  Truth be told, you might not be burning as many calories as you assume and this can put a halt to weight loss. Did you know that a 135 pound woman burns about:

55 calories per hour sleeping

60 calories per hour sitting

75 calories per hour waiting in line

90 calories per hour typing or doing light office work

120 calories per hour driving

125 calories per hour cooking

140 calories per hour shopping

(note: just 8 hours of sleeping and 8 hours of sitting adds up to 920 calories burned)

Of course, the calories burned per hour exercising are much greater:

150 per hour doing hatha yoga

300 per hour walking at 4 mph

450 per hour on the elliptical

500 per hour intense circuit training

600 per hour swimming laps

If you want to look like an a fit athlete, you need to train like an athlete.  How does one train like an athlete you may be wondering.  For one, athletes and people with lean, athletic, healthy builds, don’t simply go on the same run everyday and expect to keep losing weight.  Cross-training is the key to success, along with high-intensity interval training. (HIIT) 

Look at the whole picture:

• calorie needs. You can use an online calculator which takes into account your activity level.
• Know how much you are eating. Do you know how many calories you are actually eating?  Most of us underestimate how much we are eating and few hundred calories here and there can add up.  Keep a food record.  I love www.livestrong.org

Know how much you are burning. Don’t rely on those gym machines either – many of the overestimate how many you are burning.  How many calories you burn during exercise depends on many factors such as weight, gender, muscle mass and intensity.

SO, Get MOVING! EAT CLEAN AND STAY ON TRACK!

Tonight's Workout!

Warm Up

Bottom to Bottom Tabata Squats 8 rounds

then...tabata abmat situps vs biceps 

Sprints, outside 15X

Then...

Painstorm... Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats

Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Press
20 reverse crunches
Pushups....50 men, 25 women

Spinach Basil Pesto 

Ingredients

• 1 1/2 cups baby spinach leaves
• 3/4 cup fresh basil leaves
• 1/2 cup toasted pine nuts
• 1/2 cup grated Parmesan cheese
• 4 cloves garlic, peeled and quartered
• 3/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon lemon zest
• 1/2 cup extra-virgin olive oil

Directions

Blend the spinach, basil, pine nuts, Parmesan cheese, garlic, salt, pepper, lemon juice, lemon zest, and 2 tablespoons olive oil in a food processor until nearly smooth, scraping the sides of the bowl with a spatula as necessary. Drizzle the remaining olive oil into the mixture while processing until smooth. 

I made some today, spread it on my chicken before I baked it...yummy! I also froze some in small portion ziplock bags for later. BTW, I left off the Parmesan cheese this time.

Way of Life...

Check out the BootCamp ladies sporting their awesome STRONG tanks!

Fitness is a way of life, not a diet of choice....

 Today's WORKOUT!

10 minute Burpee Challenge....

Burpee Challenge today!

 Get ready to work hard!  

Warm up – Because it is the first Tuesday 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.

Ready? GO!!!

 AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Mountain Climbers
Sit Ups weighted
scissor lunges
biceps

then...100 Overhead Squats
10 rep Knee to Elbow penalty anytime the bar comes down from overhead.

Today’s smoothie is a creamy peach concoction that almost tastes like a milkshake :)
Blend 1.5 cup frozen peaches, 1 Plain 0% fat Chobani Greek yogurt, 1/2 cup skim milk, and two drops of vanilla extract. 
Enjoy for about 220 calories.  If you like to add more protein, add a scoop of protein powder...

  Lisl's Store! Check out our new Line of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/

Are you scared of your workout?

“If your workout doesn’t scare you, it’s not hard enough, if it scares you into staying home, you’re not hard enough.”

Is your workout hard enough? How do you know it's hard enough? Do you go through the motions, completing each rep perfectly and with precision? Is that what makes it hard enough? Did you do the required 45 minutes on the dreadmill? (or 2 hours if you are someone I know) Is that what makes it hard enough?

The whole reason you’re in the gym is to overload the system you’re training—whether it’s your heart and lungs or your muscles.  No improvement, no significant benefit is going to take place without overload.  If what you are doing has stopped being challenging and has become routine, it's time to change it up, get some intensity and get busy!

Is your workout social hour? If you spend more time talking than working, then it's time to pull down your baseball hat, put in your earbuds and focus on you! Of course we like some of the social time at the gym, but, don't forget that you also want to get some physical benefits too! I know some people who get downright irritated when their workouts are interrupted...you don't have to be rude, but, you owe it to yourself to get your money's worth while you are in there!


How long has it been since you changed your weights, number of reps or your workout plan? Do you always squat with 2 plates? Do you always pick up the same dumbell to do swings? Why? What are you afraid of? Get in there and try harder! Routine is the enemy!

Who are you working out with? Your workout partners should not be those that are willing to let you slide on that last rep, or tell you its ok to do burpees the easy way. Or that box jumps are hard so it's ok to do step ups instead! Of course it's all hard the right way, that's why it works! Find people to work out with that support your fitness goals, that are motivated like you are to create change and be healthy. Sometimes it is hard to always be the cheerleader, so, find someone who can cheer  you on as well, even on the burpee challenge, sprint forever, or plio push up days!

Get Fit Stay Fit Be Happy!

 Today's Workout may change depending on the weather, so, if it rains, I have included some back up.  We will not do all of this, but any of this is a possibility depending on weather.  So bring your water bottle, towel and POSITIVE ATTITUDE!

10 cleans then sprint
9 cleans then sprint
etc…..until you get to 1 clean then sprint...ohh, I can't wait to do this one!!!

" Leg Day" (Big Daddy requested legs...and he always gets what he wants...)

4 rounds for time:
1 Suicide(or if its raining 20 Straddle Squat Box Jumps)

20 Pistol Squats (10 each leg)
40 Air Squats
50 Walking Lunges (w/ bar backracked)


Painstorm...(don't you love that!!!)
Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats

Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
Pushups....50 men, 25 women

"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.
The last time I did this workout, I got 29 rounds + 23 swings. And I vaguely recall swearing I would never, ever do this one again. But I do loooove to swing, and my short term memory isn't what it used to be, so here we are...
WOD: Sit Ups and Swings …

For time:
10 Abmat situps
1 Heavy Kb Swing
9 Abmat situps
2 Heavy Kb Swing
8 Abmat situps
3 Heavy Kb Swing
7 Abmat situps
4 Heavy Kb Swing
6 Abmat situps
5 Heavy Kb Swing
5 Abmat situps
6 Heavy Kb Swing
4 Abmat situps
7 Heavy Kb Swing
3 Abmat situps
8 Heavy Kb Swing
2 Abmat situps
9 Heavy Kb Swing
1 Abmat situps
10 Heavy Kb Swing

WOD - --- AMRAP in 30 Minutes....
50 Box Jumps
50 Kettlebell Swings on the deck
50 Squats - go HEAVY
50 Pushups on your TOES
50 OVERHEAD walking lunges outside
50 tuck jumps....... finish with 50 ab ball throws against wall 

 "Now remember, when things look bad and it looks like you're not gonna make it, then you gotta get mean. I mean plumb, mad-dog mean. 'Cause if you lose your head and you give up then you neither live nor win. That's just the way it is."  

Harriet Beecher Stowe

 

BootCamp Tri-Style!

Veni, Vedi, Vici (I came, I saw, I conquered)
-Julius Caesar

Today's workout is in 3 parts!

we will meet in the cycle studio for 20 minutes, then do intervals on the treadmills for 20 minutes, then GET STRONG for 20 minutes!

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 + 10 reps of
Kettlebell/Dumbell Swings,
DeadLift (one leg, alternating each set)
Overhead Squat

Orange Vanilla Shake

Ingredients:

• Mix 2 scoops of Vanilla Protein Powder
• sprinkle of orange crystal light
• 4-5 ice cubes
• 1 tsp. Vanilla Extract
• ½ banana
• 2-3 frozen strawberries
• 2 packets of sweetener

The only one who can tell you "you can't" is you. And you don't have to listen.

• ~ Nike
   

I ain’t messin’ ’round witchoo bootybootcamp!

It is good to have an end to journey toward; but it is the journey that matters, in the end.- Ursula K. LeGuin

Hey Bootcampers! are you all ready for another great workout?
Run the club to warm up then...

10.9.8.7.6.5.4.3.2.12.3.4.5.6.7.8.9.10 reps OF:

Thrusters
Kettlebell Swings
Burpees
overhead squats

1 clean and press + 1 burpee

Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute. Score= highest rep count in the one minute time frame!

parking lot suicides, we will do these going uphill :)

Tell your heart that the fear of suffering is worse than the suffering itself. And no heart has ever suffered when it goes in search of its dream. - Paulo Coelho




Sophie reminds me to keep following my dreams!



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!

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

Overhead Squat-a-Thon...

Nobody made a greater mistake than he who did nothing because he could only do a little.

1. Plio pushups...150...men 200...Full range of motion, hand release from the ground

2. "Overhead Squat-athon"

100 Overhead Squats for time (95, 65)
10 rep Knee to Elbow penalty anytime the bar comes down from overhead.
Thursday
check out this awesome instructional video for information on how to do the OH squat...

http://www.youtube.com/watch?v=PCWLs1jTOVE


3."Filthy Fifty"...get in teams of 2...FIND SOMEONE NEW to workout with so you dont get all chatty!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders or 100 singles (jump rope)

you can do these in any order that you would like...the jumping pull-ups can be done at the Smith machine and should be done in teams of 2...I would start with one team, tag another team when you are ready to move on.
How’s your nutrition this week? Are you getting the results that you want? Are you reaching your goal?

how wonderful!

One of my favorite things to do is grow a little garden, it is small, but, I love it.  My children help me pick out the plants.  We go to the nursery and decide what to grow for the summer season and we plant together. We work on weeding, watering and upkeep.  This year, we planted sweet potatoes, having no clue how it was going to turn out! Imagine our excitement when these GIANT sweet potatoes started poking out of the ground this fall! So, I am on a mad hunt for recipes that I can use these amazing sweet root vegetables.

Did you know sweet potatoes are high in antioxidants?
Did you know that it is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.
Sweet potato, baked, with skin has 95.39 calories!

cherry tomatoes still growing in Mid-October!

sweet potato poking out and ready to eat!

By the way, its so wonderful to be still getting tomatoes in October!
Curried Sweet Potato and Lentil Soup
This thick and hearty soup is packed with spicy flavor. Get it going, then call a friend or spend some time with the kids while it simmers.
SERVINGS 8
COOK TIME 75m
INGREDIENTS

2 tablespoons butter or margarine
2 medium sweet potatoes (about 12 ounces each), peeled and cut into 1/2-inch chunks
2 large stalks celery, cut into 1/4-inch pieces
1 large onion (12 ounces), cut into 1/4-inch pieces
1 garlic clove, minced
1 tablespoon curry powder
1 tablespoon grated, peeled fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon salt
1/8 teaspoon ground red pepper (cayenne)
3 1/2 cups LOW SODIUM vegetable broth
1 package (16 ounces) dry lentils, rinsed and picked through
6 cups water

PREPARATION
1. In 6-quart Dutch oven, melt butter over medium heat. Add the sweet potatoes, celery, and onion and cook, stirring occasionally, until onion is tender, about 10 minutes. Add garlic, curry powder, ginger, cumin, coriander, salt, and ground red pepper; cook, stirring, 1 minute.

2. To vegetables in Dutch oven, add broth, lentils, and water; heat to boiling over high heat. Reduce heat to low; cover and simmer, stirring occasionally, until lentils are tender, 40 to 50 minutes.

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!!!



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

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!

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!