Tag Archive
A cool video for our ladies…and men.
Here's a great video about toxins in our everyday "Stuff" that we naturally assume is safe and tested like skin-care products and shampoos. And yes, even kids shampoos are implicated. Of course there's big money and profit driving these demaons that would rather turn a buck than offer safe products. I'll be posting more videos that deal with BS situations like this...»
Intervals for Katie
4 rounds. 40 seconds on...20 seconds off of... Step-up w/ reverse lunge Band Ski/Row Combo Dot drill Renegade Row Here's a nice refreshing green protein smoothie. Simply combine ice, water, strawberries, blueberries, spinach, and prograde workout. I tend to make my smoothies not very sweet so to increase the sweetness you can add more fruit or prograde workout, and include a little less spinach....»
Easter Egg
4 rounds of... 1 Garage Run 20 Double Push Presses 20 Kettlebell High-Pulls 20 SB Exchanges 10 Medicine Ball Push-ups [caption id="attachment_1828" align="aligncenter" width="300" caption="Mt Airy Gym in...»
Moving into athletics
30 seconds of work...30 seconds of rest. (Low-box) Lateral box jumps. Speed..not height. Double Lunges...gonna love these Sir Pat. Power-ropes 1-arm-1-leg DB row 6...»
Fight Club Results
It appears we missed a good one at Fight Club this morning. Friday Finisher Workout 50 sec on / 10 sec off for 5 Rounds Kettlebell Swings Jump Rope Burpees Band Rows Box Jumps REMINDER: There are now classes on Friday afternoon at 4pm and 5pm. ...»
Some Single-leg work
[caption id="attachment_381" align="alignnone" width="300" caption="Looking on with Admiration"][/caption] 1A) Split Squat 10R/10L 1B) DB See-Saw Press 5R/5L...a total of 10 reps. 1C) Band Row Static Lunge Combo 15R/15L 2A) Full Contact Twist 5R/5L...a total of 10 reps. 2B) Slam Ball 10 2C) Contra-lateral push-up 5R/5L...a total of 10 reps. Complete 6...»
Sort of an Easy Day
1A) Kettlebell Deadlift 6 x 5R/5L 1B) Dumbbell Overhead Press 6 x 10 2A) 1-arm/1-leg row 6 x 5R/5L 2B) Dummbell Half Get-up 6 x10R/10L 3A) Hanging Knee Raises 3 x20 3B)...»
Legs and Lungs
8 x3 minute rounds of: Racked Step-ups Agility Ladder Drills Walk-Over Push-ups 1 minute at each...»
More Macro Climbing With Pamela
So Pamela was a little upset that I fibbed on Greg's modified rope climb video....so she wanted me to post this: Tomorrow's WOD is: 10 Kettlebell Highpulls 5 Modified Rope Climbs 10 DB Overhead Presses 5R/5L Renegade Rows 20 SB Ball Exchanges 20 Sit-ups 4...»
Somes Legs, Abs and Some Pushes
I'm so glad that everyone enjoys the modified rope climbs. We'll be adding those into our programs more frequently. We have plans on adding tradtional rope climbs as well. Big Ron even offered to weld some I-beams onto our metal rafter for additional ring hook-ups and climbing obstacles. Here's today WOD: 24 Box Jumps 12R/12L DB See-Saw Presses 24 Hanging Knee Raises 24 Jumping Lunges 12R/12L Pledge Push-ups 24 Sit-ups 5...»
