Bike WOD - Monday, June 18th, 7:30pm

Anyone who is interested in the bike WOD this Monday please meet at the parking lot on West River Drive that is just past the pull up bars when you're coming from the Falls Bridge.

We will supply all equipment except for the bikes. Please only show up if you have a bike to ride.

Be ready to workout at 7:30pm sharp.


Here's some pull up motivation. Mia does 4 chin ups at the age of 7, she's well on her way to being an athletic specimen. Check out the video under June 13, 2007.

WOD

50 reps then 25 reps of each...
Slam Ball
Swings
Box Jumps
Sit Ups
Pledge Push Ups
OH Walking Lunges

Ouch!

If anyone has any interest in supporting the Leukemia and Lymphoma Society, check out Lift Strong. Our good friend Alwyn Cosgrove has compiled articles from over 50 of today's leading fitness specialists. All proceeds go directly to the Leukemia and Lymphoma Society.

The Bell Nation visited us last Friday for the dreaded workout that was posted a few days ago. Here's a clip of Slats and Wheaties doing the WOD and some other crazy strength stunts.


WOD
Get 3 Kettlebells: light, medium, and heavy

Perform 3 tabata intervals doing swings.

The first 4 minute tabata interval is two handed swings with the heavy bell.
Rest 1 minute

The second 4 minute tabata interval is two handed swings with the medium bell.
Rest 1 minute.

The third 4 minute tabata interval is one handed swings with the light bell. The first two minutes with the left hand and the last two minutes with the right.

A Boy and His 3 Best Friends

WOD

30sec KB Swings
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec KB Deadlift
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec KB Deadlift
30sec Plank

Olympic Weight Lifting Workshop Sunday

Use a Kettlebell or a Dumbbell

Snatches 15 L/R
Swings 60
Sit Ups 30
Push Ups 30
Squats 60

Snatches 12 L/R
Swings 48
Sit Ups 24
Push Ups 24
Squats 48

Snatches 9 L/R
Swings 36
Sit Ups 18
Push Ups 18
Squats 36

Snatches 6 L/R
Swings 24
Sit Ups 12
Push Ups 12
Squats 24

Snatches 3 L/R
Swings 12
Sit Ups 6
Push Ups 6
Squats 12

For Time...

With a Kettlebell
Rich - 20kg - 15:23
Wheaties - 24kg - 16:33
Sharon - 12kg - 17:26
Slats - 24kg - 17:28
Leroy - 12/16kg - 19:05 (1st time using KB)
Sam - 20kg - 21:31
Damien - 16kg - 22:16

With a Dumbbell
Karen C - 12lb - 18:39
Beth - 15lb - 24:00
Devorah - 15lb/16kg - 25:02 (KB for swings)
Jeanette - 20lb - 27:05
Ann - 10lb - 27:05
Anna - 15lb - 27:51
Sarah - 15lb - 28:10
Ward - 25lb - 28:49
Rich P - 25lb - 29:35
Barbara - 10lbs - 30:41

Kettlebell Contest

The person that can name the most legit kettlebell exercises with 1 kettlebell will receive a shiny new " Kettlebell Training for Fitness & Sport" DVD.

And I mean legit, not some crazy stuff like ipsi-quasi-lateral- jumping-lunge while chewing gum drill.

You have until Friday 6:00pm.

Team 06 Old City

30 Jumping Lunges
400 meters
30 Walking Lunges
400 meters
30 Jump Squats
400 meters
30 Broad Jumps
400 meters
30 squats
400 meters

Sam 10:52
Robin 11:30
Chey 11:32

Open House - Sunday, June 3rd 10am-2pm

Hope to see you there!

MIA or On Vacation

He might be on vacation or he might have gotten a photo of himself super-imposed onto this backdrop from Fort St. Catherine. You decide.

WOD

30 Walking Swings
20 Push Ups
30 Walking Swings
18 Push Ups
30 Walking Swings
16 Push Ups
30 Walking Swings
14 Push Ups
30 Walking Swings
12 Push Ups

down to

30 Walking Swings
2 Push Ups

Team 06 Old City

10 KB Swings R
10 KB Front Squats R
Walking Lunges in Hang,Rack or OH position for 100ft.

10 KB Swings L
10 KB Front Squats L
Walking Lunges in Hang,Rack or OH position for 100ft.

5 rounds for time:

Erik- 24:09
Chey-26:43
Sam- 26:56
Lauri-27:36
Josh-28:00

Crazy White Boys

10 Swings Right 10 Swings Left
20 Snatch Pulls
20 Push-ups

9 Swings Right 9 Swings Left
18 Snatch Pulls
18 Push-ups

8 Swings Right 8 Swings Left
16 Snatch Pulls
16 Push-ups

All the way down until:

1 Swing Right 1 Swing Left
2 Snatch Pulls
2 Push-ups

No Classes Memorial Day Monday

Don't fret about making it in to workout on such a busy and hectic picnic or shore day.

Have lots of fun and we promise to make the workouts extra challenging next week.

WonderWoman Mother of Three

WOD

Round 1
3 Deadlifts
12 Sit Ups
9 Push Ups

Round 2
3 Deadlifts
12 Sit Ups
9 Push Ups
24 Squats

Round 3
3 Deadlifts
12 Sit Ups
9 Push Ups
24 Squats
3 Jerks

Round 4
3 Deadlifts
12 Sit Ups
9 Push Ups
24 Squats
3 Jerks
12 Box Jumps

Round 5
3 Deadlifts
12 Sit Ups
9 Push Ups
24 Squats
3 Jerks
12 Box Jumps
6 Pull Ups

Round 6
3 Deadlifts
12 Sit Ups
9 Push Ups
24 Squats
3 Jerks
12 Box Jumps
6 Pull Ups
9 Rows

"The original treadmills were used to punish prisoners, exercise should not be punishment." - J.Gregorek

All Smiles All The Time

WOD

1 min of each
KB Snatches
Rows on the Rings
Box Jumps
Slam Ball
Rest
KB Jerks
Push Ups
Box Jumps
Slam Ball
Rest
KB Swings
Rows on the Rings
Box Jumps
Slam Ball
Rest
KB Clean and Press
Push Ups
Box Jumps
Slam Ball

"I will pee in the pool!" - S. Lepore

Notre Dame High School

A nice little kettlebell workout during the 8 hour Workshop at Notre Dame High School.

WOD
6 L/R Snatches
3 Pull Ups
12 Sit Ups

10 Rounds

"There's a golf ball in my blowhole!" - J. Banta

Intermediate O-Lifting Workshop June 17th

On Sunday, June 17th from 8:00am - 11:30am Randy Hauer will be leading an intense 3 hours of intermediate Olympic Lifts and their progressions. There are only 8 spaces available for this workshop. Prior attendance to the Beginner Olympic Lifting Workshop or permission from the instructor are required to attend.

Register before June 1st and recieve a free copy of Randy's Instructional Manual for Beginning Explosive Weight Training.

WOD

30-20-10

Jumping Pull Ups
Med Ball Slams
Jerks
Weighted Jump Squats

Jessie

This is Jessie from South Africa, she also kettlebells in her spare time.

WOD
10 Swings, Cleans, Front Squats Left

10 Swings, Cleans, Front Squats Right

9 Swings, Cleans, Front Squats Left
9 Swings, Cleans, Front Squats Right

8 Swings, Cleans, Front Squats Left
8 Swings, Cleans, Front Squats Right

7 Swings, Cleans, Front Squats Left
7 Swings, Cleans, Front Squats Right

6 Swings, Cleans, Front Squats Left
6 Swings, Cleans, Front Squats Right

5, 4, 3, 2, 1

Don't set the kettlebell down.

Just a reminder about the Open House on Sunday, June 3, 2007 from 10am - 2pm. Workouts, BJJ, and food through the day.

Insanely High Box Jumps

Jed pulls off an insanely high box jump, at 54 inches (we think), the two boxes stacked on top of each other made the landing area much smaller than he was used to.

WOD

30 KB Snatches L/R

400 m Run

20 KB Snatches L/R

400 m Run

10 KB Snatches L/R

400 m Run

20 KB Snatches L/R

400 m Run

30 KB Snatches L/R

400 m Run

Bottoms Up OHS

David Osorio bottoms up overhead squat and double bottoms up overhead squat.

WOD

Overhead Press x3, Push Press x3, Jerk x3

Perform the press, the push press, and the jerk in sequential order. Perform 5 sets, resting 2 minutes between rounds.

Fiona Muxlow of CF North Queensland takes over when sparring with Noah.

WOD
20 L/R Swings
20 Squats
20 L/R High Pulls
20 Squats
20 L/R Clean and Press
20 Squats
20 L/R Snatches
20 Squats
40 Two Hand Swings
20 Squats
20 L/R Push Presses
20 Squats

Client Appreciation Day - June 3, 2007

Somewhere in the middle of Ohio on the way to Ann Arbor.

WOD

Perform each of the following for 30 seconds then 60 seconds without rest

Swings

Broad Jumps

MB Thrusters

Reverse Lunges

MB Push Ups

Then perform the same movements for 30 reps each for time.

Client Appreciation Day

Sunday, June 3, 2007

10am - 2pm

Come on in and hang out, eat some food, talk, and maybe even workout a little bit.