Tuesday, January 31, 2017

8 min AMRAP

300m row
20 Push ups

rest 3 min

Front rack Lunges
Sit ups

Monday, January 30, 2017

4 rounds
10 dumb bell hang power cleans and press to OVH
35 goblet squats
4 c2b pull ups

Friday, January 27, 2017

Thursday, January 26, 2017

150 wallballs... when you break do 10 walking lunges

Wednesday, January 25, 2017

4 rounds

6   hang squat cleans
7   double box jumps
13 toes to bar

Tuesday, January 24, 2017

4 rounds

40 Double Unders
20 push ups
10 power snatch

Monday, January 23, 2017

6 rounds...

10 dumb bell lunge step ups
5   dumb bell  burpees ground 2 ovh
EMOTM: 1 pull up

Wednesday, January 18, 2017

12min time cap

5 thrusters 65/95
5 burpees
1 pull up - each round add 1 pull up

4 thrusters 85/115
4 burpees
1 pull up - each round add 1 pull up

3 thrusters 105/135
3 burpees
1 pull up - each round add 1 pull up


Tuesday, January 17, 2017

7min AMRAP

Clean and Jerk

ascending reps:
3,6,9,12... as time permits

Monday, January 16, 2017

12 pistols   - 12 leg
12 single arm dumb bell snatch (12 /arm) then:

80 squats
40 push ups
20 pullups

Thursday, January 12, 2017

3 rounds

30 walking lunges
10 hspu
10 c2b

Wednesday, January 11, 2017

New on Ramp starting February



then 1 attempt max plank hold

Tuesday, January 10, 2017

50 40 30 20 10 Double Unders
 after each round of DU:

15 wallballs
5 power snatch

Monday, January 9, 2017

4 rounds

10 dumbell lunge/thruster
10 pull ups

Sunday, January 8, 2017

Regular ClassTimes Resume

Just a reminder that regular class times resume tomorrow with the exception of 5:30 which will be a closed class- no drop ins- athletic development

Tuesday, January 3, 2017

You Are What You Eat...

Its a known fact that gym memberships increase in January. So many want to start the new year off with changes to a "healthier" lifestyle... so join a gym and start "pumping some iron" But what many do not realize is... that what we eat is more important than just "pumping iron". What?? Really??

Eating whole foods makes us feel better, look better, perform better - Makes Us Happier!!
So one would think that when recovering in a hospital one would be served "whole foods" ( insert uncontrollable laughter) LMAO

Lets pick on one thing that showed up on the meal tray at the hospital while visiting a very ill family member (there were many things on that meal tray but today I will pick on one) - Margarine - "I cant believe its not butter!" well guess what people - it is not!!!

Margarine for years has been promoted by many as a healthier choice than butter. Butter has one ingredient: cream and sometime salt so.. two. I have made butter by taking cream, putting it in a jar, and shaking it- a whole lotta shakin goin on   Yes cream comes from cows.. are all cows the same?? no - that's a different story for a different day. For now just choose your cows - or milk source - wisely lol

Margarine originated in a french chemist LAB... yes a lab!! It has many ingredients. Here are some articles:






 on the meal at the hospital

As always I present some facts and the bottom line: it is your choice... unless of course I get to feed you :)

Monday, January 2, 2017

Jan 3 workouts...

6:05am Leisure Center - Spin Class
10 am  

Sunday, January 1, 2017