Warm Up: H2H Kettlebell Swings
WOD (Courtesy of CrossFit Detonate):
21-15-9
Double KB Thrusters 53/35
Double KB Clean & Press
Run 400 m
Just for Fun:
100 V-Ups
Thanks Mark! This one's rough!!!
Thursday, August 30, 2012
Wednesday, August 29, 2012
8-29-2012 Wednesday Workout
Passthroughs, Shoulder Mobility Drills
Skills Work:
Overhead Squats
WOD:
"Karen"
150 Wall Balls for time
I believe every single person in class stuck their tongue out at me at least once today.
Skills Work:
Overhead Squats
WOD:
"Karen"
150 Wall Balls for time
I believe every single person in class stuck their tongue out at me at least once today.
Monday, August 27, 2012
8-27-2012 Monday Workout
1 round for time
50 Situps
50 Ring Pushups
50 Jumping Pullups
50 Box Jumps
50 Burpees
50 Situps
50 Ring Pushups
50 Jumping Pullups
50 Box Jumps
50 Burpees
Saturday, August 25, 2012
What is a SWEAT Angel?
For those of you who grew up where snow was plentiful, the idea of a Snow Angel is a familiar one. Well, here at Jade Mountain, we don't have Snow Angels...we have SWEAT Angels instead. Most of us end up on the floor after our workouts at some point, and here is the result.
8-24-2012 Friday Workout
More Sprints!!
We 'liked' this one so much (and had a different crew in here today) we did this one again!
Sprint like your behind is on fire for 20 seconds
rest 10 seconds
repeat for a total of 8 sprints
Oh, yeah, we were burning up the sidewalk out there!!
We 'liked' this one so much (and had a different crew in here today) we did this one again!
Sprint like your behind is on fire for 20 seconds
rest 10 seconds
repeat for a total of 8 sprints
Oh, yeah, we were burning up the sidewalk out there!!
8-23-2012 Thursday Workout
Surfer on Acid
(No, I didn't name this one.)
3 rounds for time
400 meter run
21 burpees
Simple...right?
(No, I didn't name this one.)
3 rounds for time
400 meter run
21 burpees
Simple...right?
Wednesday, August 22, 2012
8-22-2012 Wednesday Workout
1 minute at each station, 15 seconds rest in between.
Shoelaces of Victory
Box Jumps
Situps
Pullups
American Kettlebell Swings
Squats
Back and Forth Sprints
Pushups
Chinnies
3 minute rest
5 sets of 5 Fast-As-You-Can Burpees
then EITHER
5 more sets of 5 F-A-Y-C Burppes
OR
Run 800 meters for time
Shoelaces of Victory
Box Jumps
Situps
Pullups
American Kettlebell Swings
Squats
Back and Forth Sprints
Pushups
Chinnies
3 minute rest
5 sets of 5 Fast-As-You-Can Burpees
then EITHER
5 more sets of 5 F-A-Y-C Burppes
OR
Run 800 meters for time
Monday, August 20, 2012
8-20-2012 Monday Workout
Warmup: 5 minutes Jump Rope
Bear Crawl
5 pushups
5 squats
Bear Crawl
10 pushups
10 squats
Bear Crawl
15 pushups
15 squats
Bear Crawl
20 pushups
20 Squats
Team Workout:
12 minute AMRAP
Member 1: Run 800m
Member 2: American Kettlebell Swings
Member 3: Squats
When Member 1 finishes run, he/she starts squats, while Member 2 starts to run and Member 3 moves up to Kettlebell Swings. Continue this rotation throughout the 12 minutes.
Bear Crawl
5 pushups
5 squats
Bear Crawl
10 pushups
10 squats
Bear Crawl
15 pushups
15 squats
Bear Crawl
20 pushups
20 Squats
Team Workout:
12 minute AMRAP
Member 1: Run 800m
Member 2: American Kettlebell Swings
Member 3: Squats
When Member 1 finishes run, he/she starts squats, while Member 2 starts to run and Member 3 moves up to Kettlebell Swings. Continue this rotation throughout the 12 minutes.
Friday, August 17, 2012
Wednesday, August 15, 2012
8-15-2012 Wednesday Workout
"Helton"
3 rounds for time
Run 800m
30 Dumbbell Squat Cleans
30 Burpees
Workouts don't have to be complicated to be effective. Ouch.
3 rounds for time
Run 800m
30 Dumbbell Squat Cleans
30 Burpees
Workouts don't have to be complicated to be effective. Ouch.
8-14-12 Tuesday Workout
Tabata Sprints + 2
Sprint like your behind is on fire for 20 seconds
rest 10 seconds
repeat for a total of 10 sprints
If you run on a road or sidewalk, and choose to lay down immediately upon completing this workout, don't be surprised if folks pull over to see if you're ok. Thank them for their concern and tell them that you're just SWEATing!
Sprint like your behind is on fire for 20 seconds
rest 10 seconds
repeat for a total of 10 sprints
If you run on a road or sidewalk, and choose to lay down immediately upon completing this workout, don't be surprised if folks pull over to see if you're ok. Thank them for their concern and tell them that you're just SWEATing!
Tuesday, August 14, 2012
8-13-2012 Monday Workout
10 chinnies
10 squats
10 pushups
10 squats
10 pushups
C'mon, it's only 20 minutes, right? Get to work!
Friday, August 10, 2012
8-10-2012 Friday Workout
Warm up:
50 jumping jacks
10 divebombers
15 squats
Workout:
4 rounds for time
12 burpees
24 pushups
36 squats
Run to Landry's sign and back
Have fun!!!
50 jumping jacks
10 divebombers
15 squats
Workout:
4 rounds for time
12 burpees
24 pushups
36 squats
Run to Landry's sign and back
Have fun!!!
Wednesday, August 8, 2012
8-8-2012 Wednesday Workout
5 minutes Double Under practice
10 minute AMRAP
6 burpees
12 pushups
18 squats
2 minute rest
12 minute AMRAP
3 Back-and-Forth Sprints
1 Bear Crawl (wood and back)
15 situps
Then you may make SWEAT Angels.
Enjoy!!!
10 minute AMRAP
6 burpees
12 pushups
18 squats
2 minute rest
12 minute AMRAP
3 Back-and-Forth Sprints
1 Bear Crawl (wood and back)
15 situps
Then you may make SWEAT Angels.
Enjoy!!!
Monday, August 6, 2012
8-6-2012 Monday Workout
IKFF Level 1 Kettlebell Test
This is the fitness test administered by the IKFF to its Level 1 Certified Kettlebell Teachers.
44lbs/26lbs
100 Hand to Hand Swings
16/16 Clean & Press
30/30 Snatches
30 Squats w/ Kettlebell
Ya know how sometimes workouts look easy on paper...?
This is the fitness test administered by the IKFF to its Level 1 Certified Kettlebell Teachers.
44lbs/26lbs
100 Hand to Hand Swings
16/16 Clean & Press
30/30 Snatches
30 Squats w/ Kettlebell
Ya know how sometimes workouts look easy on paper...?
Sunday, August 5, 2012
Use What You've Got, and Don't Say 'I Can't'
I've been watching the Olympics constantly, and was thrilled to see the story of the first double amputee Olympian, Oscar Pistorius, who is a world class sprinter. Using Cheetah Blades prosthetics on both legs, Oscar glides around the track with athletic grace and power...he was a joy to watch. I never would have thought I'd see such a thing.
What strikes me about his story is the fact that he never said those dirty words 'I can't'. How easy would it have been his whole life to say that he couldn't do something because he had prosthetic legs? If he had, think of all the things that he'd never have achieved. I guess he'd never have played rugby (yes, he sure did). He was fortunate to have a Mom who, every morning, told his brother to get on his shoes, then told him to get on his legs, and that's the last she wanted to hear about it. He grew up believing that he was capable of doing whatever he wanted to do.
We all have challenges. Allow yourself to believe in what might be possible. We are all capable of far more than most folks think, even if it takes time. If we condition ourselves to think 'I can,' or 'I'll find a way around that problem,' or maybe even 'I'm not there yet, but I'll get there eventually,' instead of 'Wellllll, I just can't because of xyz', then suddenly, the possibilities are endless.
So remember...don't just say 'I can't', unless you put a 'yet' on the end of that sentence. Allow yourself to see what you can really do...and then see where your legs, whether made of flesh or carbon-fiber, might carry you.
What strikes me about his story is the fact that he never said those dirty words 'I can't'. How easy would it have been his whole life to say that he couldn't do something because he had prosthetic legs? If he had, think of all the things that he'd never have achieved. I guess he'd never have played rugby (yes, he sure did). He was fortunate to have a Mom who, every morning, told his brother to get on his shoes, then told him to get on his legs, and that's the last she wanted to hear about it. He grew up believing that he was capable of doing whatever he wanted to do.
 |
| Oscar Pistorius |
We all have challenges. Allow yourself to believe in what might be possible. We are all capable of far more than most folks think, even if it takes time. If we condition ourselves to think 'I can,' or 'I'll find a way around that problem,' or maybe even 'I'm not there yet, but I'll get there eventually,' instead of 'Wellllll, I just can't because of xyz', then suddenly, the possibilities are endless.
So remember...don't just say 'I can't', unless you put a 'yet' on the end of that sentence. Allow yourself to see what you can really do...and then see where your legs, whether made of flesh or carbon-fiber, might carry you.
Friday, August 3, 2012
8-3-2012 Friday Workout
Helloooooo Friday!!
3 Rounds
45 seconds at high intensity, 15 seconds rest, move to the next station.
Shoelaces of Victory (Firehose Funky Monkey)
Squats
Power Wheel Ab Rollouts
Pushups
Situps
Pullups
Box Jumps 18"/24"
Kettlebell American Swings 53/35
3 Rounds
45 seconds at high intensity, 15 seconds rest, move to the next station.
Shoelaces of Victory (Firehose Funky Monkey)
Squats
Power Wheel Ab Rollouts
Pushups
Situps
Pullups
Box Jumps 18"/24"
Kettlebell American Swings 53/35
Thursday, August 2, 2012
Not Every Day Is Your Best Day
You know, everyone has 'those days' now and then. It could be caused by a variety of things...nutrition, lack of sleep, stress, illness...there are any number of reasons that you might have a less than stellar workout. Sometimes, you find yourself hanging your head after training, thinking that you should have done better, it should have been easier, and certainly you shouldn't be this DEAD after that little workout.
Whatever the reason for a lackluster day, the most important thing to do is remind yourself of something my son said when he was only 4. I don't remember exactly what occurred, but it was something we thought would be hugely disappointing for him. We were trying to let him down easy, but he really didn't need that...instead, he shrugged his little shoulders and simply said, "Sometimes...that happens." And he was right. No need to dwell overlong on a rough day or a bad performance. Take a note if you can on what might have caused it and start looking to the next day, the next challenge...and meet it head on.
So the next time you have a day when you get knocked down by your workout, your work, or anything at all for that matter, then just look that day over and then remember the simple wisdom of a little kid. Say to yourself, "Sometimes...that happens."
Whatever the reason for a lackluster day, the most important thing to do is remind yourself of something my son said when he was only 4. I don't remember exactly what occurred, but it was something we thought would be hugely disappointing for him. We were trying to let him down easy, but he really didn't need that...instead, he shrugged his little shoulders and simply said, "Sometimes...that happens." And he was right. No need to dwell overlong on a rough day or a bad performance. Take a note if you can on what might have caused it and start looking to the next day, the next challenge...and meet it head on.
So the next time you have a day when you get knocked down by your workout, your work, or anything at all for that matter, then just look that day over and then remember the simple wisdom of a little kid. Say to yourself, "Sometimes...that happens."
Wednesday, August 1, 2012
Pics from Wednesday Class!
 |
| Derek, Traci, Ann, Jacob, Victoria, and The Mighty Terry |
 |
| Ground to Overheads |
 |
| Ruuuuuun, folks...ruuuuuuun!!! |
 |
| Derek shows his speed. |
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| Finishing strong! |
 |
| Thoroughly SWEATy! Great job, folks! |
8-1-2012 Wednesday Workout
5 rounds
10 Dumbbell Ground-to-Overheads Left Hand
120 meter shuttle run
10 Dumbbell Ground-to-Overheads Right Hand
120 meter shuttle run
--------------------------------------------
50 Pushups
--------------------------------------------
100 Situps
It was a hot one today...but summer in Texas is like that, y'all...
10 Dumbbell Ground-to-Overheads Left Hand
120 meter shuttle run
10 Dumbbell Ground-to-Overheads Right Hand
120 meter shuttle run
--------------------------------------------
50 Pushups
--------------------------------------------
100 Situps
It was a hot one today...but summer in Texas is like that, y'all...
Greatness is within you.
This commercial really moved me. You may not be an Olympian, but there's still greatness in you. It may be only a spark at first, but nurture it, and it can become a bonfire.
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