October 21, 2007
October 24, 2007

Squat How?

Left: knees adduct – bad, Right: knees track over feet – good

Elements Class: Warmup:

power skips,
lunge walk,
broad jump,
jumping jacks,
Supermans & V-ups

squats, pushups,
Dumbbell thrusters

Workout 1 — max rounds in 10 minutes:
Squats (Jane 10, John 20)
Pushups (Jane 5, John 15)
Dumbbell thrusters (Jane 10, John 20)

Workout 2 — max rounds in 10 minutes:
10 one-armed DB overhead lunge (5L/5R)
Kettlebell swings (Jane 10, John 20)



  1. Moondog Mai says:


    1. What happened to the chat thing off to the side?

    2. Are we still having class Sunday? I don’t mind if it got canceled since I assume a lot of people are going to the Oly Seminar at Primal, but that’s just me!

    3. When are we going to do CFT again?

  2. Moondog Mai says:

    Oops, one more…

    4. What are power skips and suicides??

  3. Jen says:

    1. I’ll put the chat thing up again soon. We were getting unwanted chat.

    2. I don’t know

    3. I don’t know

    4. Power skips…go for hight

    5. Suicides, run to mid line on gym floor, then back to start, then to the other end, then back to mid line so on.

  4. Tom Brose says:

    Sunday class- Not this week. I just got a call that Balance will be closed, part of their lease is letting the church hold a conference every year. Go to the O lift seminar!

    CFT- soon. very soon.