Lucky You Workout!

Today is March 1! What a great feeling a new month is, I loved it this morning when I woke up and I could feel the beginning of a new day, it was cool outside, but, spring is making itself known! New beginnings! I hope that you all feel that same sense of renewal in your days and your workouts. 

Today I will:

Breathe Victory,

Embrace Triumph,

and Live Boldly.

- more than yesterday,

I will REJOICE in what

I am and What I have

become. Discipline and

Dedication along with

Courage and Determination

made this celebration

mandatory. Life. Don't

forget to LIVE it.

from RX Star (www.rxstar.com)

Today is your lucky day! here is the workout:

 Thrusters and runs

Start at the fence with a bar.  Do 5 thrusters, run to the building, tag it, run back, you have 2 minutes to get done before the next set starts.   We will do 15 sets total! 

Parking lot suicide...use the lines of the parking lot to run 1 set of suicides when done with the thrusters.

"Tabata What?"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kettlebell swings, the second 8 are v-ups, the third 8 intervals are shoulder presses, and finally, the last 8 intervals are push ups. There is no rest between exercises.

 32 intervals total

LETS DO IT!
here's something that you can do at home to work on your core and upper body strength:
Alternating Tabata: 8 cycles of each (20 on / 10 off) 
Push-ups
Plank Hold
RACES! 
Do you have your spring races planned yet? We are running on April 21...anyone want to join us?

USMC Ultimate Challenge Mud Run

TWO 2012 DATES ANNOUNCED21 April 2012 and 13 October 2012

http://usmcmudrun.org/

we are also planning to run the Warrior Dash in Huntersville, NC...

http://warriordash.com/register2012_north_carolina.php

my favorite song for Spin Class this week...I use it for climbs with cadence increases on the chorus.
"my body tells me no-o, but i won't quit 'cuz i want more"

Step into Your Moment Workout!

Anthony Robbins "Somebody is in the hospital begging God for the opportunity you have right now. Step into your moment."

Jumping fire at the Warrior Dash!

 

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

• burpees
• Clean and press
• Push ups
• Jumping Lunges (aka, Alternating Split Squats)
• Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, rest 60 seconds...  Repeat for a total of three rounds.

Next...
Renegade Rows moving across the floor and suicides...CAN'T WAIT for this one today!

love this video!!

Dream Big Workout!

Make yourself stronger than your excuses! 

warm Up.... 3 sets!

one minute of Burpees
one minute of squat Box jumps
one minute of squats

Run the club X 2
50 Push-ups
25 Deadlifts
Run the club X1
40 Push-ups
20 Deadlifts
Run the club X 1/2
30 Push-ups
15 Deadlifts
Ru the club X1/4

At the end of class, we will go outside and have some playtime, either hill sprints, or suicides.

If your Dream isn’t bigger than you, there is something wrong with your dream

These are my new favorite running shorts! I wear them every time I workout!

I found this little poster today and it reminded me of my own struggles to adopt true lifestyle change. Any diet can work, and a 'new' workout can make a difference...for the moment. But, I have learned that lasting weight loss and fitness can really only happen if there is a change in mindset about food and nutrition.  That has to come from within and usually comes with a complete lifestyle change.

Who do you know that has lost weight, sometimes even drastic amounts? Was it through a 'program', a pill, a diet? If so, most likely their weight will come back...because there hasn't been a change in the most important place...between the ears. Many of us, and I include myself in this equation, use food as more than just fuel.  It is often used as comfort or a part of mindless eating behavior when eating, consuming more calories than we even realize.  I am not saying that I have all the answers, because I struggle too, I am saying that if what we really want is to end the up and down weight/fitness struggle, we must first look at what we struggle with internally.Get Fit, Stay Fit, Be Happy, Lisl

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/

 

 

 

 

 

 

Bring it!

The biggest lie in choosing is, "I can't." That is simply not true. We can do anything we want If we don't do something, it is because we have committed our time, energy and resources somewhere else.

Check out Tuesday night's BootCamp girls sporting their Strong Tanks!Have you ordered your yet? http://353512.spreadshirt.com/ 

 

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

 

THEN ~~~~the 

DIRTY THIRTY!

Repeat the following Set 3 Times

1 lap around the gym

30 wall balls

30 deadlifts, single leg, alternating legs

30 pushups

30 Mountain Climbers

 30 decline situps--- set your step up on a decline, use weight.

suicide runs if time!

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

http://353512.spreadshirt.com/

Dirty Thirty!

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

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.....

Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)

THEN ~~~~the 

DIRTY THIRTY!

Repeat the following Set 3 Times

1 lap around the gym

30 wall balls

30 walking lunges with bar

30 kettlebell swings

30 Box Jumps

 30 decline situps

suicide runs if time!

 

"A WOMAN IS OFTEN MEASURED by the things she cannot control. She is measured by the way her body curves or doesn't curve, by where she is flat or straight or round. She is measured by 36-24-26 and inches and ages and numbers, by all the outside things that don't ever add up to who she is on the inside. And so if a woman is to be measured, let her be measured by the things she can control, by who she is and who she is trying to become. Because every woman knows measurements are only statistics and STATISTICS LIE." - NIKE  1994

 

You only ever grow as a human being if you’re outside your comfort zone.

- Percy Cerutty

are you taking all the opportunities you can to grow...?

My beautiful Southern hydrangeas...these get bigger every year, they are so beautiful!

 check out our family vegetable garden! This year we planted tomatoes, 4 or 5 different varieties, cantaloupe, dill, thyme, basil, cucumbers, arugula lettuce, squash, bell peppers and hot jalapeno peppers!!

Tuesday Night in The Cave!

Tuesday, August 31, 2010

"If your not first, your last!!! -Ricky Bobby

Christie doing her thing!

We did this workout on Thursday morning, I loved it so much, we are doing it again tonight, I made a few changes so that we would be able to get through the workout in one hour!


Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
10 runs to Little Caesars (there and back counts as 1) rest between as needed...not too much...

9 ninety wall balls

8 sets of 10 walking lunges (80 steps)

7 sets of 10 shoulder presses (70 presses)

6 repetitions of lampost suicides

5 total minutes of handstand hold

4 fourty pushups

30 burpee broad jumps

2 ( AMRAP) as many air squats as possible in 2 minutes

1 set of 50 Toes to Bar

 
 

"I came here to chew bubblegum and kick ***, and I'm all out of bubblegum."

-Roddy Piper

Thursday will Rock!

Thursday 10 AM...

my girls!

bring water and a towel....this one is going to be amazing!

We have banished the phrase “I cannot” from our vocabulary; in its place lies “I will try.”

GO GET EM!!
WARM UP
30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24 inch box
Toes to bar
 
THEN...
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:


10 runs to Little Caesars (there and back counts as 1) rest between as needed...not too much...
9 ninety wall balls
8 sets of 10 walking lunges (80 steps)
7 sets of 10 shoulder presses (70 presses)
6 repetitions of lampost suicides
5 total minutes of handstand hold
4 fourty pushups
3 minutes of V-sit
2 ( AMRAP) as many air squats as possible in 2 minutes
1 set of 10 Turkish Get ups (5 each side)
if time...otherwise we will do this next Thursday....
100 meter sprints every minute on the top of the minute for 10 minutes.

Tisha rocking out some deadlifts....

We will find a way, or we will make one.

-Hannibal

Tuesday Night BootCamp!

Tuesday, August 24, 2010
warm up...

Run the club
Tabata Pushups

Anna Marie

then....

“Death by 10 meters..."

Michelle

We will have two lines spaced 10 meters apart (about 33 feet). We will be doing “suicide-style” runs, increasing the distance run by 10 meters per minute. You will progress until you cannot complete the run in the minute. In minute 1, you will run 10 meters and rest the remainder of the minute. In minute two you will run to the line, touch and run back, resting for the remainder of the minute.

Complete 5 cycles of AMRAP in 3 minutes:


3 Thrusters (95, 65)
6 Box Jumps (24, 20)
9 KB Swings (53, 35)

Rest 1 minute between rounds.
 
core and stretch! GO GET EM!
 

“Nobody can make you feel inferior without your consent.”

-Eleanor Roosevelt

My Favorite Breakfast! EGGS!

Serves 2
2 egg whites or 1/2 cup All Whites

2 whole eggs or 1/2 cup Egg Beaters
pinch salt n pepper
Olive oil spray
2 cups baby spinach – sautéed for 1 minute until wilted with 1 tbsp olive oil on medium heat.
cherry tomatoes – sautéed for 3-4 minutes with 1 tbsp olive oil on medium heat to soften.
1 wedge Laughing Cow Light Cheese
DIRECTIONS:

Preheat non stick omelette pan on medium low for 30 seconds.
Whisk the eggs together and season.Spray the preheated pan with the olive oil. Add Eggs.  Cook for 1 minute. Place warm sautéed spinach and sautéed cherry tomatoes and wedge of cheese in the center.Cook until done, serve, enjoy!

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!”

Bootcamp this week and a salad recipe!

BOOTCAMP THIS WEEK!

join us Tuesday night in the Cave

(behind Kids Zone)

 at 6 pm

or Thursday morning at 9:45 am Ladies area~

all members are welcome, options are always shown for beginners or those who are more advanced!

TUESDAY NIGHT..“Nobody ever drowned in sweat.”

- USMC saying come get sweaty with us today!!!

7 Rounds for time:

 sprint

8 kettlebell swings..heavy!

16 push-ups

For Time:

100 Jumping Air Squats

200 Meter Farmers Walk...use heavy weights or tires

100 Mountain Climbers

run 1/2 way

100 Flutter Kicks
200 Meter Farmers Walk...heavy weights or tires
100 Push-ups
run 1/2 way
100 Sit-ups

3-2-1-Go!

suicide runs if time then core if time

THURSDAY!!!

first....TREADMILL HIIT~~

then…

Max reps pushups in 10 minutes. Every time you leave plank position perform 10 wall ball shots (w:14 m:20)

WOD:

4 rounds, each round is 4 minutes long. . .

Run 400m
with remaining time you will do AMRAP of:
5 box jumps
10 squats
15 Knees to elbows
You will get a 30 second rest between each round!

CORE IF TIME!
oh yeahhh~!!!

 

Spinach Salad with berries

I love love spinach with strawberries, try this yummy salad!

Ingredients:

Fresh spinach (about 1 bunch or a 9 oz package)

8-10 fresh strawberries, sliced

1 package blackberries

1/4 C slivered almonds

dressing:

1/4 C apple cider vinegar

1/4 C grapeseed oil (olive oil)

2 T sesame seeds

1 T poppy seeds

1 T honey (optional) or 1 T fruit juice (pineapple or apple work well)

Mix spinach and berries together. Drizzle salad dressing over salad and toss well. Sprinkle slivered almonds over the top. Enjoy! (Store leftover dressing in the refrigerator).

Bootcamp this week and Top 10 Muscle Building Foods~

A hero is one who knows how to hang on one minute longer.

- Novalis

join us Tuesday night in the Cave (behind Kids Zone) at 6 pm
or Thursday morning at 9:45 am Ladies area~
all members are welcome, options are always shown for beginners or those who are more advanced!
TUESDAY NIGHT...
For max reps:
2 minutes burpees.
Rest 1 minute.
2 minutes dumbbell plank row (w:30's m:45's)
Rest 1 minute.
2 minutes goblet squat (w:35 m:45)
Rest 1 minute.
2 minutes knees to elbow using bar.
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (weighted!)
50 KettleBell swings
Bar Burps
AMRAP in 15 minutes
5 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
30 floor wipers
THURSDAY!
For time:
4-Cone Suicide
50 Walking Lunge Steps
4-Cone Suicide
40 Pullups/dead rows
4-Cone Suicide
30 Pushups
4-Cone Suicide
20 Wall Ball Shots (w:14 m:20)
4-Cone Suicide
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
Met-Con:
21-18-15-12-9-6-3
Overhead Squat (45lbs./65lbs./25% or 50%)
Push-Ups
Sit-Ups with Medicine Ball Toss

Top 10 Muscle Foods

1. Beef
How: Grass-fed, hormone-free, basically as natural as possible.
2. Eggs
How: Free-range and eat everything but the shell. Do not fear the yolk, there are quality nutrients in there.
3. Salmon
How: Ocean-grown (not farm raised) as I like to call them.
4. Broccoli
How: Straight up, in a meal, raw, take them any way you can get them just as long as they aren't smothered in unhealthy processed cheese.
5. Spinach
How: Same as broccoli, Spinach now rivals lettuce as the base of any healthy salad.
6. Berries
How: Take you pick (strawberries, blueberries, raspberries, blackberries, etc.). They stand alone, go great on top of #5, and are preferably eaten fresh.
7. Nuts
How: On top of #3 or #5, all by themselves, nuts are a power food. Just remember that peanuts are at the bottom of the healthy ladder when it comes to nuts.
8. Tomatoes
How: In #2, next to #4, on top of #5, or all by themselves. Cooking tomatoes actually helps your body�fs ability to get the most out of this fruit�fs antioxidants by making them more bio-available.
9. Chicken
How: The forgotten healthy staple, preferably grilled, add some lemon, you know the drill.
10. Greek Yogurt
How: This one is my personal favorite power food. What would your #10 pick be?
here is a neat link to the top 125 muscle building foods!
http://www.todayfitness.net/articles/bodybuilding_foods.htm

The person who says it cannot be done should not interrupt the person who is doing it.

-Chinese Proverb