June Spin Camp!

When people asked how old she was, she would say 1009365 more or less because she was so glad to be alive that she counted every day a birthday! 

(Brian Andreas, Storypeople)

I love StoryPeople!!!

Today's Class..45 minutes of cycle intervals and hills

then

bottom to bottom tabata squats

abmat situps vs jump squats Tabata Style

1 minute of the following

Deadlifts

Pistol Squats

Burpee Box Jumps

Leg Pushdowns

Pushups (hand release style)

1 minute rest

repeat 4 times~

Never lose sight of the fact that the most important yardstick of your success will be how you treat other people – your family, friends, and coworkers, and even strangers you meet along the way.
-Barbara Bush

Since we are leaving tomorrow for vacation, I thought I would play this song in class today to celebrate!

Rainy Day Sweat~

“Laugh at yourself and at life. Not in the spirit of derision or whining self-pity, but as a remedy, a miracle drug, that will ease your pain, cure your depression, and help you to put in perspective that seemingly terrible defeat and worry with laughter at your predicaments, thus freeing your mind to think clearly toward the solution that is certain to come.”
-Og Mandino

Today's workout!
30 minutes of cycle intervals and hills

20 minutes 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, +10
Front Squat (go heavy today!)
Burpee Hurdle Jump...burpee jump over box
Pistol Squats (alternate legs each set)
chest press....heavy dumbells!!
Toes to Bar

core if time~

Back to School Workout!

... 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" love love this one!

4 rounds for time:
1 Suicide

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

Find your Strong Workout!

No matter who you are, no matter what you do, you absolutely, positively do have the power to change.

Do you check the blog and skip class on the days that they look challenging? Major props to those of you that show up ready to take on what is planned.  If you only work on what you are good at, you will never truly grow, remember that being outside of your 'comfort level' is what will make you badder, stronger, harder and leaner...and most importantly, proud of YOURself!

Hydration: Stay Hydrated, it is AUGUST in South Carolina...if you plan on working out you will be sweating so make sure you are staying hydrated all day!

I really want to go to the Track tomorrow and do Bootcamp there, if that's not going to happen, here's what is....
Partner up! get a friend or make a friend, today you will work in a team!
Run to fence

JD is rocking her Strong Tank!

Run Backward
30 Hand-to-Hand Kettlebell Swings
one minute L-sit
Run to fence
Run  Backwards
30 Hand-to-Hand Kettlebell Swings
 1 minute L-sit
Run to fence

Run  Backwards
30 Hand-to-Hand Kettlebell Swings
 1 minute L-sit

SUICIDES on the parking lot lines!

5x with a partner!!!!
4 Deadlifts
8 Pistols
16 Box Jumps
32 leg push downs...
64 PUSH UPS...

We will take a vote at 9:30, either we run to the High School or we do the above workout! can't wait to see what you choose!

It’s been too hard living but I’m afraid to die
Cuz I don’t know what’s up there beyond the sky
It’s been a long, a long time coming but I know
A change gon’ come oh yes it will

Have you gotten your Strong is the NEW Skinny Tank or tee yet?

order here! 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

 

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!

'Tis the Season...

TIS THE SEASON TO.NOT.STOP.WORKING.OUT!

I know you are thinking it is the holiday season, tomorrow is the first of December.  Studies show that half of all those polled experienced heightened stress  during the holidays. Perhaps one of the best ways to overcome stress during the holidays or any other time is to exercise regularly. Research shows that physical activity not only boosts your fitness and energy levels but can also elevate your moods.

Remember to keep exercise as a part of your daily routine. Try to exercise an hour a day, four to five days per week.Taking a brisk walk, bike ride, or exercise class will burn calories, release endorphins, and elevate your mood. Do something that you LOVE! If you love indoor cycle, don't miss your favorite classes this month...your instructor will thank you! Did you know that you are less likely to overeat when you exercise. Be extra sure to stay active EVERY day. Enjoy your holiday season without the stress of falling off track. You will feel so much better, you will have energy and you will SHINE!

Tuesday night

10 Thruster / 1 Sumo Deadlift High Pull
9 Thruster / 2 SDHP
8 Thruster / 3 SDHP
7Thruster / 4 SDHP
6 Thruster / 5 SDHP
5 Thruster / 6 SDHP
4 Thruster / 7 SDHP
3 Thruster / 8 SDHP
2 Thruster / 9 SDHP
1 Thruster / 10 SDHP

Push Up, Sit Up Endurance

4 rounds for reps of:

Push-ups, 1 minute

Sit-ups, 1 minute

Rest 1 miunte

So, you will do as many push ups as possible for one minute, go directly to do as many sit ups as possible in one minute, then rest for one minute. 4 rounds. Count your total reps for push ups in each round and all rounds. Same with sit ups.

Team FUN Tabata Style!!

Alternating team members, one person working at a time:

20 seconds/20 seconds (one person is resting one person is working during each 20 sec interval)

16 sets per exercise

*inverted push ups

*kettle bell swings

*Wall ball 

finish with team pistol squats...do the 20 seconds together as a team, rest 10, repeat.

  If you limit your choices only to what seems possible or reasonable, you disconnect yourself from what you truly want, and all that is left is compromise. Robert Fritz

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!

Thursday Love!

What mankind wants is not talent; it is purpose.


Race to 100 Thrusters


On the minute:

Complete 5 burpees and perform max rep thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

10 Rounds...
30 Overhead walking lunges (15 alternating steps)
30 Dumbell swings
10 Bar Burpees
10 Pistols
side shuffle down the building and back holding weight

CORE

Bootcamp this week!

Tuesday, August 17, 2010
Having just returned from a super wonderful vacation, I am ready for a challenging workout.  I hope this one will do the trick, its warm outside, so, bring a towel and water!

Warm Up
Tabata Mash Up

Dumbell Swings and Situps
and
Lateral Jumps and Pushups

Race to 100 Thrusters
On the minute:


Complete 5 burpees and perform max rep thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

10 Rounds...

30 Overhead walking lunges (15 alternating steps)
30 Dumbell swings
10 Bar Burpees
10 Pistols
side shuffle down the building and back holding weight

CORE

‎"If you judge people, you have no time to love them." - Mother Teresa

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.