Monday 11-16-09

20 Clean & jerk
50 Walking lunges
30 Push ups
20 Wallballs
30 Leg raises
20 KBS
200 Rope jumps
Eat all your veggies, Sweetie. -Mom

Saturday 11-14-09

Everyone- 21 Day Class & Regular bootcampers.
2 Rounds For Time:
100 jumping jacks
75 air squats
50 push ups
25 burpees
Post time to comments.
There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress [...]

Thursday 11-12-09

Dead Run
21-15-9-6 Deadlifts
400m Run
Rest
4 Tabata rounds each:
Sit ups/Mountain climbers
Keep your face to the sunshine and you cannot see the shadow. -Helen Adams Keller

Tuesday 11-10-09

1 min on/ 30 sec off for 5 rounds-
Dumbbell swing
Jump rope
Hanging knee raises/K2E

Monday 11-9-09

5 Rounds:
15 Box squats
10 Body rows
__________
15 Burpees
10 Hang power snatches
On a 2:00 running clock, perform prescribed number then rest remainder of time.
In the confrontation between the stream and the rock, the stream always wins- not through strength but by perseverance. H. Jackson Brown

Saturday 11-7-09

Misery must love company because we had our biggest Saturday crew yet! Thanks for coming out and working hard guys!
50 Partner Sit ups with medball
Run 2 laps
Sideways bear crawls
Run 2 laps
Bounds/Backpeddle
Run 2 laps
21 Day Fat Loss Program Workout

5 min run/5 min walk
4 min run/4 min walk
3 min run/3 min walk
2 min run/2 min walk
1 min [...]

Thursday 11-5-09

Four times the fun today!
1. Square hop drill
2. Farmer’s carry (M 45/25, W35/10)

Three carries with each weight ending with 25 jumping jacks.

3. Throw and chase with 25# D-ball.
4. Plank, Superman, Leg lifts

30s on/30s off x4

My body is the home in which my mind or soul has to live from birth to death. It is the [...]

Tuesday 11-3-09

AMRAP 10 min:
25 Deadlifts
25 HPC
25 Push presses
Rest 5 min
50m Sprints- 95% effort
x6 on the minute
Everybody thinks of changing humanity, but nobody thinks of changing himself. – Leo Tolstoy

Monday 11-02-09

The Longest Mile:
Run 530m
Lunge 50m (with weights overhead)
Run 530m
50 Push ups
Run 530m
50 Jumping pull ups
Far too many people have no idea of what they can do because all they have been told is what they can’t do. -Zig Ziglar

Saturday 10-31-09

Stretch your legs:
Run 1 min/ Walk 1 min
Run 2 min/ Walk 1 min
Run 3 min/ Walk 1 min
Run 4 min/ Walk 1 min
Run 5 min/ Walk 1 min
Warm up well before first 1 minute run. All out effort on the runs. Intensity is key on these efforts.
The man who can drive himself further once the [...]