Aug
31

Musical chairs

1) 8ct, HighSkip, ShoulderPU, HipExt, DBSwing, Locomotive, SideHop, FloorWipers, Lunge/Press, SideHurdle, HelloDolly, BoxDrill 2) 8ct, DBSwing, Locomotive, HighSkip, SideHop, FloorWipers, Lunge/Press, SideHurdle 3) 8ct, DBSwing, FloorWipers, SideHurdle Skills: Fast hands/feet (partners)30 Running step upsStep PU, Handwalk

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Aug
31

Tuesday Attitude: Imagination

“There are no rules of architecture for a castle in the clouds.” - G.K. Chesterton Signing Up for the Weight Loss Challenge? By Mon. Sept 6th… 1) Put name/email on list (need email for Livestrong invite) 2) Take packet, Weigh-In 3) Sign/tear off waiver on bottom of packet front page. 4) Behind desk…pay buy-in, insert… Continue reading »

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Aug
30

Fast then Slow: The basics

Jump PUs, PushUps, Pikes, Curls, Squats, Dips, Wtd SitUp

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Aug
30

Monday "Did you know…?" Kettle-calorie

KBs the most effective/efficient fitness modality!A recent study by ACE (American Council on Exercise) of a KB Snatch workout: -burned approximately 20 calories per minute! -equal to running a six-minute mile pace, or cross-country skiing uphill at a fast pace.-HR ranged from approximately 86 to 99 percent of max HR. -attributed to fact that KB… Continue reading »

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Aug
29

Sunday CF-ing: Practice day

Look out Double Unders…it’s Double Dutch!Refining and correcting KB exercises, double unders, KTE, kipping pull-ups, texting…good work and dedication (and coffee!).Also, a small WOD option for those who stayed.Box Jump, Push Up, Goblet Squat, or,Sit Up, Slam Ball PS. Weight Loss Challenge (Sept 7 - Oct 17) Sign Up Sheets are up (big whiteboard).Motivated people… Continue reading »

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Aug
26

Thursday Updates

1) August 29: Sunday Special Kettlebell Instruction9-930 Swings; 930-1000 Pulls; 10-1030 Snatch(Please stop by to refine your KB moves. This is also open-skills-work time for any exercise. Make the most of the workouts by being proficient in all movements…ie, avoid “learning” it on the fly…workouts are time to workout at high intensity, not to learn… Continue reading »

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Aug
25

Wednesday Form: Shoulder the burden

Flexible, mobile shoulders are critical to performing properly and avoiding injury. We’ve seen how tight shoulders can compromise just about every functional movement…yes, even a good squat (especially a close grip overhead squat!). Active shoulder, active shoulder, active shoulder!Here’s what you can do:1) Shoulder Dislocates2) Shoulder Scarecrows3) Doorway Stretches (any variation, open up the pecs)… Continue reading »

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Aug
24

Tuesday Attitude: Playin’ your cards right

Let’s say with a deck of cards my goal is to create 4 equal piles. When placing the first card down, I have the most freedom I can possess in this scenario. I can place the card anywhere; do whatever I want to. Notice, after this, freedom in placing cards becomes progressively more limited. All… Continue reading »

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Aug
23

Strike a pose.

1 min & 30/30secDouble UnderPU/PU HoldAir Squat/Hot SeatMB Side ShufflePushPress/OHHoldMod Plank/PlankBeck’s BurpeeJumpPU/NegPUPike/LsitBear Crawl

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Aug
23

Did you know? Use your brain, lose the grain.

Check out these 10 reasons to give up grains. With the CF Weight Loss Challenge coming up in two weeks, some sort of calorie restriction/reduction will be in order. And of the possible food options — meat/seafood, veggies, fruit, nuts/berries, grains -Grains looks like the best culprit…drop the grain calories, drop the pounds, and gain… Continue reading »

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