1) FRIDAY AM KETTLEBELLERS: Remind yourself that Friday August 7 and 14 classes begin at 5:30AM!!! 2) KBs are a thinking-persons exercise and sport. Be sure to use all your good self-talk cues…and practice, practice, practice. You know, the things you can recite in your sleep (I know I do!)! KBers should know to which… Continue reading »
Jul
30
Biomechanics!
Push Press, Wall Ball, KB Swings, Deadlift, L-sit, Air Squat…whatever…be mindful of using the natural power of your hinge systems. Maintain “good lines”!!
Jul
30
Crikey!
Today we’re priviledged to get a glimpse of the rare “5:30-AM-o-saurus.” Look at ‘im cool down after a wicked hard circuit! These are quiet animals…even stealthy…during their exercise circuit. Some researchers believe this allows them to blend into their surroundings and not be spotted; others believe it’s an effort to conserve energy. But afterward, they… Continue reading »
Jul
29
Friday KB time change
Please note: Starting FRIDAY AUGUST 7, 5AM KB will be… 5:30AM KB.
Jul
28
Who needs gear?
Don’t have all the gear to be a Triathlete? 5,000 sq. ft. facility and a big parking lot…no problem.(PS. Bicycle crunches are 3 count and 1 lap = 400m) Tabata TuesdayTabata: Squats, Pushups, Box Jumps, Burpees2 rds: Jump Pullup/Dead Bug, Ring Dips/Side Push Off, Ladder/Handwalk, High Step/Stag Leg Squat
Jul
27
Head and Shoulders above the rest.
A CF class…as simple as shampoo instructions…Workout, Puke, Repeat. Chris is back from vacation…and already you’re back on the clock! Minute Plank to finish it off. 30-30-1Hang Run, V-twist…Pike-LsitSee Saw Press, Side Raise…B&T PunchToe Tap, Locomotive…LungePlank Walk, Wall Ball…KB Swing8 Ct, ACP…Bear Crawl Drill
Jul
25
Hmmm…what workout to do on July 25th
What else…Christmas in July. A replay of “Christmas Workout ’08.”Sorry Dan, we nixed the Reindeer Lunges, Snow Angel Abs, & Christmas Wreath Push Ups for a more traditional CF class ending. POD 1: Bar Traverse/Hang, Air Squat, L-Sit, Med Ball Squat ThrowPOD 2: 8 ct, Squat w/ Front Raise, Bicycle Crunch, Jump RopePOD 3: Step… Continue reading »
Jul
24
He’s baaack!
Well, not yet, but Commander will be back from vacation next week…and he might not be happy (look at those eyes! creepy!). Tomorrow, last chance to sit around with tea & crumpets playing rummy…ha! Also, big congrats to the KB graduates…the ladies who moved up to the 16kg KB! Nice job, great form! Fri KB:… Continue reading »
Jul
22
Soooo tired.
Wild week….keep it going, folks! KB: (wagon wheel)Rev. Cleans: Walkabout, LocomotiveAlt. Swing: KB Sit Up, Plie SquatPush Jerk: Rope Heave, Jump RopeHeavy Swing: Plank Knee, Step Up Bodyweight:Ladder, Beck’s Burpee, B-bar, Box Drill, Step Up, Squat, Rope Heave, Double Jump, PU, Wall Ball Strength:6ct, Rope PullUP, Tire Flip, Step Up, Swing, Log Heave, Squat, PU,… Continue reading »
Jul
20
A Phool’s workout
On a beauti-phool morning. A little pain-phool. But otherwise totally Phool-filling. Good luck to the consummate CF Phool, JU…successful surgery & recovery! 3 Rds 400m Run 20 Box Jump 20 SDHP 15 Pull Ups 15 Wall Ball 10 Lsit-Pike 10 Burpees