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....

Better Yourself Thursday!~

Better yourself seven days a week...you don't have to go all out and kill yourself every day..that's overtraining! “You can literally convince yourself to do almost anything,” Trevor Moawad

Trisha is one hard working lady!

“All words are simply tools,” he says, and you have to decide if you want to use those tools to build something up or tear it down.  See you tomorrow as we all take a chance to better ourselves.  Put on your capes, as my friend Kerry says!

1. 1 mile Trial

5 minute warmup then...
Run 1 mile on treadmills As Fast As Humanly Possible.

Team Relay

As many rounds as possible in 20 minutes of:
20 dumbell swings
6 burpees
Run to Caesars and back

One athlete per team completes 1 round while the other athlete does pushups on the curb. Complete as many rounds as possible in 20 minutes.

TABATA
jumping squats
Vsit
biceps
Dips

1. Salty Dog

10 rounds for time of:
15 Deadlifts (135, 95)
15 Clapping Push ups
Achievement is largely the product of steadily raising one’s levels of aspiration and expectation.

- Jack Nicklaus, American Golfer

I found another AWESOME Nike ad that I just HAD to share! thoughts?

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!

Circuit Time!

Today's BootCamp! Thursday, August 19, 2010

10 AM

We are doing a giant circuit....4 stations, 12 minutes per station....

Station 1 Deadlifts X20
               Box Jumps X 20
              Pullups X 20

Station 2 Clapping Pushups X20
              Weighted Situps X20
              Air Squats X 20

Station 3 Sumo Dead Lift High Pull X 10
               Jumping Squats X 15 (lots of power and lift!)
              Bicep Curls X 20

Station 4 Lamp Post Suicide X1
              Wall Ball X 20

We will finish up with Core work and stretches....

My tomato garden is going crazy, esp with the wonderful little cherry tomatoes and my kids adore! I found this super recipe to use these summer delights in....give it a try.  My favorite part is the SHORT list of ingredients and I have all the fresh ingredients in my garden. YUMMY!!

Chickpea and Cherry Tomato Salad with Cilantro Dressing Recipe

found this delight on Snackgirl.com

2 pounds cherry tomatoes (mix varieties when possible)
3 cups cooked chickpeas
4-5 scallions, chopped

DRESSING

1 garlic clove
1 large bunch cilantro (about 1 cup)
1/2 cup extra virgin olive oil
2 tablespoons lemon juice
Sea salt and freshly ground black pepper

Cut tomatoes in half and place in large bowl of chickpeas and scallions.

With food processor running, drop in whole garlic clove and mince. Turn off processor, scrape down sides, add cilantro, olive oil, lemon juice, salt and pepper. Pulse to combine. Drizzle dressing over salad, toss to coat and serve.

“This is not a trick mirror. You look THAT awesome!”