Wall Balls and Sprints Workout!

“Find the best in everybody. Wait long enough, and people will surprise and impress you. It might even take years, but people will show you their good side. Just keep waiting.”
-Randy Pausch

Wall Ball Sprints

Tonja, Michelle and Darla throwing those wall balls!

Sprint to fence
20 x Wall Ball
Sprint
30 x Wall Ball
Sprint
30 x Wall Ball
Sprint

been doing these in class this week, love them!

20 x Wall Ball

then...

10 rounds or to the end of class time!


30 x Overhead Dumbbell Walking Lunge (15 alternating steps)

30 x Dumbbell Swings

10 BAR BURPEES

10 PISTOLS ( one legged Squats)

1 minute of JUMP ROPE or Box JUMPS or 30 Tuck Jumps in between each round
Go “Hard and Fast” for the entire 10 rounds!
CORE WORK
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after!

The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.
-Lord Jeffrey

We LOVE Burpees!

HEY BOOTCAMP BABIES~

"obsessed is just a word the lazy use to describe the dedicated"

BURPEE CHALLENGE PART 2~
I am psyched!!! it's the first Thursday in June, 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. This is the 5th month we have done this and it has completely worn me out each time! I finally met my goal of 130....well it was 129, but I am so happy! 
Remember, FULL pushup...stay powerful....have a strategy...full overhead extension. 



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.

WOD - --- AMRAP in 30 Minutes....
run to Caesar's and back
50 Box Jumps
50 Kettlebell Swings on the front porch
50 Squats - go HEAVY
50 leg raises
50 OVERHEAD walking lunges outside
50 tuck jumps....... you can sub squat jumps!
finish with 50 ab ball throws against wall

5 sets

30 seconds of mountain climbers
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of plank
30 seconds of quick feet drills
30 seconds of jumping air squats
30 second rest - then repeat from beginning

thought you would find this interesting!

so EAT YOUR VEGGIES! they fill you up and are full of wonderful nutrients!

believe in yourself

you are strong

don't listen to the small people

find your center

wake up every morning with fire inside

pray

know who your people are

order your LOVE tank today! 

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

http://353512.spreadshirt.com/

XXOO

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!

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

How clean are you??

How has your nutrition been this week? Are you getting the results that you would like to get? Stronger, leaner and faster recovery time after workouts? Do you know the importance of the post workout meal? Have you had more than one cheat meal so far this week? Remember its ok to have a cheat MEAL...cheat DAYS can turn into a 5,000 calorie feast that will derail you!

Diet is 80% of the battle:

If your diet is well balanced you will not only feel better you will perform better, and recover faster. Many of us have taken on the idea of CLEAN EATING.  Remember the basic guideline to follow when making food choices: eat real, whole foods, shop at local Farmers Markets and vegetable stands. Avoid buying or eating foods that are prepackaged or processed.  Keep intake to levels that will support exercise, but not body fat.  Clean eating is based on the idea that the best way to eat is to abundantly enjoy whole foods -- that is, foods as close to their natural state as you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats.  So, in evaluating your nutrition, how clean are YOU? What are you doing to move in that direction? I would love to read your comments below!
“There is never an absolute answer to everything, except of course that you have to do your squats.”
Mark Rippetoe



1. WARM UP!
Burpees - max reps in 2 minutes

Sharon is smiling because she is doing 150 pushups TODAY!

For time: 150 Push Ups(women) 200 (Men) – BOOTCAMP style (hand release on each rep)

2. "Make it a Double" 3 rotations!!!!

Complete As Many Reps as Possible of:
2 minutes Wall Balls - go for the heavy balls today, no wimping!!
2 Minutes KB Swings (53, 35)
2 Minutes Box Jumps (24, 20)
2 Minutes tuck jumps
1. Clean and press - Ladder

Every 30 sec complete 1 clean and press for 8 minutes.
Start at 40% of 1RM and add plates every 30 seconds...
After the 8th minute, Immediately start...

2. Front Squats - On The Minute

Every 30 sec complete 3 Front Squats for 8 minutes.
Start with the same weight that you ended the Snatch Ladder with. Do not increase weight each round.
After the 8th minute, You have one minute to strip your bar and begin...

3. Lunges For time.
Complete 100 Reverse Lunges for time, 45# bar.
With the bar in the back rack position step back with one leg so the knee kisses the ground. Return to a standing position, and that is one rep - continue to 100 reps as fast as possible.

CORE IF TIME!!!

HAPPY BIRTHDAY JESSIE MARIE!
she's working out on her 3oth birthday...that's dedication!
love you baby!

“Rest when you’re done!”

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!!!



Put it all on the line...

what do you have to lose?

What’s your LEAST favorite BootCamp Movement?

If I were going to ask you what your LEAST favorite BootCamp movement was, what would it be? Oh and as a follow up to that, what does "least favorite" mean to you... most despised, hardest, inflicts the most pain, boring, just can't do it, etc.?? For me... its a toss up between thrusters (inflicts the most pain), and Pistol Squats (I just can't do them)....or burpees...they are so darn hard!  Post your thoughts to comments below.....

Today's Workout

we are dividing into 3 groups, each group has 20 minutes to complete the circuit below, if they finish early, they start over....

GROUP 1
7 Rounds for time of: 20 mins...
7 Pull ups
10 Burpees


GROUP 2 (20 mins)
1 mile run (Run to Eastside HS and back!)
40 pistol squats
2:00 accumulated L-sit

GROUP 3 (20 mins)
3 rounds for time of
50 Squats (any way...overhead, back, or front squat...break it up)
50 Kettlebell swings (24/16)
50 Double unders
or 100 single unders or 50 Tuck Jumps

Don't be mediocre today! Be amazing in everything that you do...expect the best for your self, give your heart 100% to those that you love....the universe will return it to you 1000 fold. (yes, I have been going to Yoga and getting my Zen on...)

need a little extra exercise motivation today???

somehow this is a little disturbing, but, it made me laugh!

Explosive Power!

EXPLOSIVE POWER!!!

how plyometrics can supercharge your workout

Kerry Kraynak, RN, BSN

Need to get stronger, faster, better than ever? Who doesn't???
 The key is to supercharge your workouts by infusing them with power!
Power = strength X speed.
 An increase in power benefits athletes and exercise enthusiasts by allowing them to push past strength and speed plateaus. Plyometrics generate maximum force in the shortest period of time. In essence, explosive power.

A QUICK LESSON IN EXPLOSIVE FORCE

Most people associate a few key exercises with plyometrics, the most popular being the drop jump. This exercise best explains the phenomenon of power generated by lengthening of the muscle before the contraction phase. You jump down off of a box and immediately jump back up onto a higher box. The cycle of lengthen/ contract promotes more power the faster it is performed, and you can usually achieve a much higher jump on successive jumps (so your 2nd, 3rd, 4th jumps will be higher if you keep up your speed). Performing the exercises slowly or with a pause during stretching phase causes the muscles and tendons to lose the energy stored for the next contraction. So you need to move FAST and SMOOTH! Researchers suggest plyometric training increases neuromuscular coordination and improves neural efficiency. This equals improved performance!

SUPERCHARGE YOUR WORKOUT!

Sprinkle plyometrics into your strength training or cardio routine 1-2X per week, or have an all out plyometric session lasting 15-20 mins in the middle or the end of your workout. Some basic exercises to get you started are:

-tuck jumps

-medicine ball pushups

-scissor lunge jumps

-box jumps

-speed chin ups

-jumping over a line of boxes front and laterally

Remember to rest a few days between intense plyometric sessions for incredible results! here are some resources with specific workout plans and pictures/ videos of how to do the exercises.

Book: Jumping into Plyometrics: 100 Exercises for Power and Strength by Donald Chu, PhD
 (available at Amazon.com)

http://www.bodybuilding.com/fun/vm3.htm

http://www.bing.com/videos/watch/video/plyometrics-cicuit/ca4deb51736f48dcf380ca4deb51736f48dcf380-166786433107

Upper body animated drills:

http://www.sport-fitness-advisor.com/plyometric-drills.html
Lower body animated drills:

http://www.sport-fitness-advisor.com/plyometricexercises.html

CURRENTLY PLYOMETRICS ARE BEING USED IN ALL THE LATEST AND GREATEST FITNESS VENUES! YOU HAVE PROBABLY HEARD OF THE INSANITY WORKOUT, P90X, AND CROSSFIT. THAT'S BECAUSE EXPLOSIVE POWER TRAINING BURNS FAT, INCREASES MUSCLE, AND MOST OF ALL PROVIDES YOU WITH THE STRENGTH AND SPEED GAINS TO TURN YOU INTO A MACHINE!

EXPLODE YOUR WORKOUT!!!!

Bootcamp this Week and a Quinoa Recipe...

Hey to all you Pivotal Fitness Athletes!!!

Join us Tuesday night at 6 pm in the cave or Thursday morning at 9:45 am Ladies area

We hope that you had a wonderful Father's Day!

 

The father of a righteous man has great joy; he who has a wise son delights in him.

-Proverbs 23:24

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 Thursday, it was awesomely tough!

10 rounds


30 x Overhead Dumbbell Walking Lunge (15 alternating steps)

30 x Dumbbell Swings

10 BAR BURPEES

10 PISTOLS ( one legged Squats)

1 minute of JUMP ROPE or Box JUMPS or 30 Tuck Jumps in between each round
Go “Hard and Fast” for the entire 10 rounds!
hill sprints if time after the 1 rounds~
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after! 

THURSDAY MORNING!
if you don't have a jump rope yet, this workout requires one, so, take the time to get yourself a good jump rope and keep it in your gym bag!
jump rope – 250

then
21-15-9 reps of:
Burpee Broad Jump
Kettlebell Swing (53/35)
then

jump rope – 250

then...
-Run 1 mile
50 Thrusters (45 pounds)
100 Push-ups
-Run 1 mile
50 Kettlebell Swings (53/35)
100 Abmat Sit-ups

suicide runs if time!

Push yourself today! Are you able to carry on a normal conversation during an intense BOOTCAMP workout? If so then it’s time to work harder!

If you are going through hell, keep going.

-Winston Churchill

 Quinoa & Lentil Salad

Pronounced KEENWA, this is an ancient “grain” native to South America. It is high in protein and has light, fluffy texture when cooked. Its mild, slightly nutty flavour makes it an excellent alternative to rice or couscous.  I have just discovered this wonderful treat and I am obsessed with trying to find as many ways as possible to make it! Enjoy..
Why Eat it??
Quinoa is a good source of protein, has a nutty flavor and pleasing texture similar to rice. Quinoa is also full of vitamins and minerals - iron, magnesium, Vit E, potassium, amino acids - and fiber. Unlike wheat or rice, quinoa is a good source of lysine. Quinoa is adaptable and gluten free. Because of its high protein and (good) fat content, quinoa is a satisfying meal with a few nuts or beans, and veggies added. It's a wonderful addition to soups and stews, transforming them into one dish meals.


Ingredients
1 cup quinoa
1 tsp olive oil
1 shallot or ½ onion, finely chopped
2 tbsp tarragon , roughly chopped
1 cup lentils rinsed and drained
¼ cucumber, lightly peeled and diced
 feta cheese, crumbled use just a little for flavor!
6 spring onions, thinly sliced
zest and juice 1 orange
1 tbsp red or white wine vinegar


1.Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.  Place the lentils in a medium-size pan, cover with at least an inch of water, and boil until tender, 30 to 40 minutes



2.Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.

3.Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.