Should be Fun

50 Kettlebell Swings
50 Lateral Cone Jumps

8 Rounds of:

Renegade Rows 5R/L
Ring Rows 10
Jumping Pull-ups 20
Slam Ball 5

50 Kettlebell Swings
50 Lateral Cone Jumps

Not So Hard Today...Maybe

1 minute of each...

MB Thrusters
MB OH Reverse Lunges
MB Weighted Sit Ups
MB Single Leg Hip Bridges (30sec/30sec)

4 Rounds

then

30 seconds of each...

Jumping Lunges
Lateral Lunges Left
Lateral Lunges Right
Spider Lunges

4 Rounds


It looks like the projected move date to the new location will be Monday, February 16, 2009. Here's some advance notice that the Saturday Class on the 14th might be canceled in order to move all of the equipment.

50/25

50 Kettlebell Swings
50 Deep In & Outs
50 Supermans
50 Jumping Pull-ups
50 Burpees

25 Kettlebell Swings
25 Deep In & Outs
25 Supermans
25 Jumping Pull-ups
25 Burpees

Pam hates when I do this but I feel that's it is very important:




Non-Painstorm **Kettlebell Hell** at 8pm.

Beach Workouts

5 Rounds of:

10 DBL Dumbbell Thruster
10 Ring Rows

5 Rounds of:

25 Sit-ups
25 Flutter Kicks
20 Contra-lateral Push-ups

Sweet Little One

Should we do this tomorrow?




1) 50 Step Ups with Hop

2) 6 Rounds

10 KB Swings

15 Jumping Pull Ups

3) 6 Rounds

8 Half Get Ups L/R

5 Renegade Rows with Push Up

4) 50 Step Ups with Hop

Reverse ? Inverse ?

4 rounds of:

12 Spider lunges
10 Squat Jumps
5 Kettlebell Deadlifts

4 rounds of:

5 DB Overhead Presses
10 DB Push Presses
15 Push-ups

4 rounds of:

5 Kettlebell Deadlifts
10 Squat Jumps
12 Spider lunges

4 rounds of:

15 Push-ups
10 DB Push Presses
5 DB Overhead Presses

Wishing for spring!

5 rounds

6 KB Deadlifts

10 JumpSquats

6 Spider Lunges L/R

3 Rounds

10 Slashers L/R

10 Hand Walk-Out Push Ups

3 Rounds

10 Highpulls L/R
10 Weighted Lunges LR

Where've you been buddy?

Here's a pretty good article on fitness myths: Fitness Myths Busted

Friday's WOD:

Kettlebell Swings 10R/10L
Kettlebell Step-ups 10R/10L (Goblet Grip)
Kettlebell Palm Press 10R/10L
Kettlebell Front Squats 10R/10L (Rack Position)

4 Rounds for time.

10 Rounds

10 Rounds of:

5 Pull-ups
10 Burpees
15 Weighted Sit-ups

Then:

10 Minutes of Intense Agility Ladder Drills.

Interesting Blend

Lateral Box Jumps
1-arm Kettlebell Swing
Double Dumbbell Thruster
Single Leg Reach
Split Squat

4 x 5 minute rounds.

Back to Back

1A) Kettlebell Deadlift 10 x 5/5
1B) Ring Rows 10 x 10

2A)Renegade Rows 10 x 5/5
2B)Jumping Pull-ups 10 x 10

3A)Sit-ups 3 x 25
3B)Walk-out Push-ups 3 x10

One-arm work.

Dumbbell Overhead Reverse Lunge
Dumbbell Thrusters
Kettlebell Swings
Incline Push-up

5 x 4 minute rounds. All drills performed for 30 seconds per side. All drills performed on one side before switching.

Sufferin' on Saturdays

From Sam and Doc D

50 Sit-ups
50 Flutter Kicks
50 Tuck Jumps
50 Burpees
50 Supermans
50 Jumping Pull-ups
50 DB Push Presses
50 Tuck Jumps ...Yes again!

Little Taste of Fight Training

5 x 5 minute rounds of:

Agility ladder
Dumbbell Snatches 30/30
1-arm Kettlebell Swings 30/30
Reverse Lunge w/hop 30/30
T-stability Push-ups


If anyone is interested in possibly going to the CrossFit Games in July this year, the Mid Atlnatic qualifier for the event is Saturday, April 25th in Virginia.

Since there was no officially posted Painstorm workout, we'll do a Non-Painstorm this month on January 29th.

Filthy

50 Box Jumps
50 Kettlebell Swings
50 Sit-ups
50 Reverse Lunges
50 Ring Rows
50 Supermans
20R/25L 1-Leg Bridges
50 Flutter Kicks
50 Contra-Lateral Push-ups
50 Lateral Cone Jumps

Willy Wonka

Ahhh, tuck jumps!

5 DB Presses
5 DB Push Presses
5 DB Thrusters
15 Jumping Pull-ups

5 Rounds

6 DB Front Squats
12 Jumping Lunges
24 Deep In & Outs

5 Rounds

Hanging Knee Raises- 3 x 15

Tuesday 's Training

1A) 5 x 5R/5L Weigted Step-ups
1B) 1-arm Rows 5 x 10R/10L

2A) 5 x 10R/10L Lateral Lunges
2B) 5 x 10 Kettlebell Swings (The low rep count means you can swing heavier kettlebells!)

3A) 3 X 25 Sit-ups
3B) 3 x 25 Supermans
3C) 3 x 12R/12L Single Leg Bridges

Give your legs a break

Main Room, Demo work is complete, new duct work, found more windows. Need to get all the stuff out, powerwash, paint in and out, move equiptment, and workout.




Jiu-Jitsu Room, Drywall almost all up, taping in progress. Lights, paint, and mats to go.




Thank you to Sally, Ward, Karen, and Dan for their help today!

12 Pull-ups
12 Contra-Lateral Push-ups
12 Ring Rows
12 Overhead Dumbbell PRESSES.

10 Pull-ups
10 Contra-Lateral Push-ups
10 Ring Rows
10 Overhead Dumbbell PRESSES.

8 Pull-ups
8 Contra-Lateral Push-ups
8 Ring Rows
8 Overhead Dumbbell PRESSES.

6 Pull-ups
6 Contra-Lateral Push-ups
6 Ring Rows
6 Overhead Dumbbell PRESSES.

4 Pull-ups
4 Contra-Lateral Push-ups
4 Ring Rows
4 Overhead Dumbbell PRESSES.

2 Pull-ups
2 Contra-Lateral Push-ups
2 Ring Rows
2 Overhead Dumbbell PRESSES.

A tough for our Weekend Warriors

10 DB Snatches R/L (20 total)
20 Kettlebell Swings
20 Straight Leg Raises
10 Hindu Push-ups

9 DB Snatches R/L (18 total)
18 Kettlebell Swings
18 Straight Leg Raises
9 Hindu Push-ups

8 DB Snatches R/L (16 total)
16 Kettlebell Swings
16 Straight Leg Raises
8 Hindu Push-ups

7 DB Snatches R/L (14 total)
14 Kettlebell Swings
14 Straight Leg Raises
7 Hindu Push-ups

6 DB Snatches R/L (12 total)
12 Kettlebell Swings
12 Straight Leg Raises
6 Hindu Push-ups..............................

Snatches and Puh-ups go down by 1 rep while swings and Leg Raises go down by 2 until you reach:

1 DB Snatches R/L (2 total)
2 Kettlebell Swings
2 Straight Leg Raises
1 Hindu Push-up

Fun Friday

The Kids Korner...Future Kettlebell & Jiu-Jitsu Athletes

30 Sit-ups
30 Flutter Kicks
30 Box Jumps
30 DB overhead Walking Lunges 15R/15L

4 Rounds.

Til Tuesday

Lateral Cone Jumps
1-arm kettlebell swings
Single-Leg Reaches
Reverse Lunges w/hop

1 minute at each drill, 30 seconds per side on uni-lateral work.

4 rounds.

Dumbbell See-Saw Presses
Kettlebell High Pulls
kettlebell Goblet Squats

1 minute at each drill.

3 rounds.

Fullbody Fat Blaster

5 Rounds of:

10 Dumbbell Snatches R/L
10 Kettlebell Swings
10 Dumbbell Push Presses
10 Spiderman Push-ups


Doc D is starting a 30 day Paleo Diet Challenge. If you're interested in participating for the next 30 days listen to his radio show tonight.

www.gtownradio.com

or

www.rhinohealth.blogspot.com

Check it out, could be a great way to kickstart those '09 resolutions.

This might take a while

25 sit-ups
25 burpees
10 hindu push-ups
20 ring rows
30 jumping pull-ups
40 Box jumps/or squat jumps
50 in & outs
40 Box jumps/or squat jumps
30 jumping pul-ups
20 ring rows
10 hindu push-ups
25 sit-ups
25 burpees

Things are changin' for the better.

A little update on the new space...more for tomorrow.



All new lighting fixtures.



New HVAC and Water Heater!



Uncovered some more windows!



No more shelves...Thanks Brooks.

Dynamic warm-up and joint mobility.

Agility rings
Step-ups w/ Reverse Lunge
Kettlebell Swings
Single-leg Bridges

4 - 4 minutes rounds.

Sexy Backs in 2009!

Since we didn't get to do ring rows on Friday we're doing them today. Sexy backs in 2009!

30 Rings Rows
10 DB See-Saw Presses
30 Med-Ball Cleans
10 DB Push Presses
30 Sit-ups
10 Walk-out Push-ups

4 Rounds for time:

Happy New Year

Bottom to Bottom Tabata Squats

Rest 2 minutes

5 Rounds of...

Ring Rows
MB Thrusters
Step Ups
KB High Pulls