November 2, 2009

More work on the Deadlift. Sunday morning provided everyone with an extra hour of sleep, so I expected people to feel good. My plan was to focus on some individualized correction and work the problem areas of each persons lift. To begin, we worked up to 4 sets of 3 […]
October 30, 2009

LOCK IT OUT!Thursdays workout was all about making the shoulder and midsection maintain strict control as long as they could. Although the rep scheme was a little odd, the same amount of work could be done much more easily by switching arms each exercise, as opposed to each series. That […]
October 28, 2009

FIND YOUR 20 REP MAX SQUATFor people who hadn’t done a true 20 rep max, this was a bit of a learning process. As long as you can keep bar position, you can do more than you thought. I encouraged everyone to try a little heavier than they felt comfortable. […]
October 26, 2009

With balance being closed for the aannual church procession, we were lucky to have such a nice sunny day. Perfect for some kettlebell work in the City Fitness parking lot. Swing progresion2 handswalking swingssingle armalternating handssingle handle tapdouble handle tap After that it was time for a sprint/ push press […]
October 23, 2009

3 rounds1 MINUTE DEADLIFTS1 MINUTE REST1 MINUTE PUSHUPS1 MINUTE REST With the option of getting in some barbell work, we pushed aside the originally scheduled workout (I’ll save that for another warm day). Still, it was too nice to stay indoors so we went out for a little squat review, […]
October 19, 2009

This looks COLD! Congrats to everyone who competed this weekend! We took a great group up to the Mid Atlantic Hopper at CFBWI, while Chris completed his second triathalon in NC. You all are amazing! Sundays class began with a little movement we call the squat. To make it even […]
October 16, 2009

“warm up” on the court (actually did a real warmup first)12 minute AMRAP10 ball slams10 wallball shotsoverhead throw medball across courtlunge back with medball overhead Followed by some strength assistance work:Single DB chest press (3 sets 8-10 reps)Heavy One Arm DB Rows 25 reps each side, sets as needed. The […]
October 14, 2009

4 rounds score total reps:1 minute Thrusters1 minute rest1 minute Burpees1 minute rest1 minute Medball Situps1 minute rest . .
October 12, 2009

!As part of the Fall Deadlift Challenge (and really just as part of continually working to get stronger), we spent a little time working on the manual Glute Ham Raise. It took a few sets for everyone to get body position down and really use the hams to do as […]