Stay strong!!

 

 

There are some days when we just run out of steam and we feel like we don't have much more to give. Those are the days to remember WHY we started working out in the first place.

The sweat running down our faces is a sign of determination that we won't give up. Fighting the urge to quit while running a mile for time brings us a step closer to our goal. Actively choosing to not let the scale set our mood makes us stronger. Even not finding another excuse to skip out on a workout is progress. This is why we started this journey, to become stronger, healthier and happier...

1-31-2014 Friday Workout

Kettlebell Clinic!!

Warm up: 5 minute Jump Rope, Oiling the Joints

Practice technique for Kettlebell exercises such as Russian swings, American swings, Cleans, Clean and Press, and Turkish Get Ups.

WOD: 5 min AMRAP

- KB swings (Russian)

1-29-2014 Wednesday Workout

This one was patterned after The 12 Days of Christmas. 1, then 2-1, then 3-2-1, then 4-3-2-1, and so on! So, the first round will be 1 Burpee, the second round is 2 Turkish Get Ups + 1 Burpee, round three is 3 Wall Balls + 2 Turkish Get Ups + 1 Burpee and so on until the last round, starting with 12 Pull ups, is done.

Warm up: Oiling the joints

WOD: For Time

1 Burpee
2 Turkish Get Ups
3 Wall Balls
4 Push Presses
5 KB swings (American)
6 Box Jumps / Steps
7 Double Unders
8 Medicine Ball Cleans
9 Lunges (each side)
10 OH Squats
11 Push ups
12 Pull ups

Just for Fun: 100 Sit ups

1-27-2014 Monday Workout

Happy Monday!!

Warm up: 
3 sets of: Lunges across the floor and back, 15 sit ups, lunges across the floor and back, 15 push ups

WOD: 21 - 15 -9 For Time

Run 400 m
21 KB OH swings
21 Squats
21 Burpees

Run 400 m
15 KB OH swings
15 Squats
15 Burpees

Run 400 m
9 KB OH swings
9 squats
9 burpees

Just for Fun: 25 side v-ups, 50 v-ups, 25 side v-ups

1-24-2014 Friday Workout

Here's a great WOD to keep you warm today!

Warm up: Oiling the joints

WOD: 3 rounds of 1 minute each of the following:

Wall Balls
KB swings (Russian)
Burpees
DB Push Press
Jumping Jacks

1 minute rest between sets

JFF: 100 sit ups

1-22-2014 Wednesday Workout

Kickboxing for class today!!!

Warm up: 5 min jump rope

Kickboxing:

3 minute sets of jab, cross, hook, front kicks and round kicks in different combinations. Also squats, sit ups, side v-ups and chinnies.

1 minute rest between sets.

Just for Fun: 400 run

 

 

1-20-2014 Monday Workout

Warm up: Run 400 m

WOD: For Time

50 Wallballs
50 Push ups
50 Jumping Jacks
50 KB swings (Russian)

Just for Fun: 50 Mountain climbers

1-17-2014 Friday Workout

Happy Friday!!

Warm up: Run 1/2 mile

WOD: Do each exercise for 1 min, then 45 sec, 30 sec and 15 sec.

* Burpees
* Push ups
* Squats
* V-Ups

Just for Fun: Run 1/2 mile for time.

1-15-2014 Wednesday Workout

BEAR Complex with Bear Crawl! The bear crawl adds a little extra 'fun"...


Warm up: Run 1/2 mile

WOD:  Partner WOD - 6 sets ( 1:30 min / 1:30 min)

Partner A:
- Power Clean
- Front Squat
- Press
- Back Squat
- Down

Partner B:
- Bear Crawl

Just for Fun: 100 chinnies

1-13-2014 Monday Workout

Tabata Monday!!!

Warm up: Run 400 m

WOD: Tabatas (20 sec on/10 sec off)

8 rounds of squats
8 rounds of pushups
8 rounds of v-ups
8 rounds of lunges

Just for Fun: Plank for time

1-10-2014 Friday Workout

Kettlebell Fun!!

Warm up: Oiling the joints

WOD: 5 RFT

10 KB Swings (Russian)
1 Squat with kettlebell
15 KB Swings (Russian)
2 Squats with kettlebell
25 KB Swings (Russian)
3 Squats with kettlebell

Rest for 30 - 60 sec

50 KB Swings (Russian)

3 minute rest

1-8-2014 Wednesday Workout

Working our whole bodies today with this "fun" workout. It looked so easy on the board...

Warm up: Mobility drills

Partner WOD:  8 sets

* Thrusters (65 lbs )
* Burpees

Partner A does as many thrusters as possible for 1 minute, while Partner B does as many burpees as possible for 1 minute. Switch.

Continue until all 8 sets are done.

Just for Fun: 100 situps

1-6-2014 Monday Workout

A nice little workout to warm us up this chilly Monday!

Warm up:
High knees, Buttkickers, Inchworms, Shuffle squats - 3 times across the floor

WOD:
3 min. AMRAP with 1 min rest in between - 5 rounds

* 3 Woodchoppers
* 6 Med ball sit ups
* 9 Squats

Just For Fun: Squat hold

Just a thought...

1-3-2014 Friday Workout

Friday's SWEAT workout...It was a good one!!

100 Double Unders

then

5 RFT

10 DB Deadlifts
10 DB Front Squats
10 Pike Pushups OR Handstand pushups

then

100 Double Unders

1-1-2014 Happy New Year Workout

It's a New Year!!  Time to make plans and get moving on some new and exciting goals!!  We started out the year with a fabulous workout.  2014 is going to fly by, so why not get started today? Let's rock it!


Happy New Year Workout
1-1-2014

Warmup:  1/2 mile run

WOD:
31 American KB Swings
28 Wall Balls
31  Jumping Pullups
30 V-Ups
31 OH Squats
30 Pushups
31 Power Cleans
31 Box Jumps (or Step Ups)
30 Lunges
31 Burpees
30 Squats
31 Double Unders

Just For Fun:  1/2 mile run

It was a great, big, sweaty mess!!  And tons of fun!