Littlefield's Gym

Bill's Class Workout - Wednesday

 

Four Stations - each station has 3 separate exercises

3 minutes of work at each station - but only one minute at each exercise

Twice through all four stations. One minute rest between stations. 3 minutes of rest between the first set of four and the second set of 4.

Station 1
Kettlebell Swing 35/25 - Stair Climb - Air Squat
Station 2
Supercrunch - Burpee - Pullup
Station 3
Box Jump 20" - Hammer Slam - 4-square Hop
Station 4
Dumbbell Press 40/25 - Up/Down - Bag to Overhead/Shoulder

Keep one continuous count for all 3 exercises at your station... one total number for all 3 minutes, that's your score for the round. Try to keep your second time through as close as possible to your first time through. Keep focused on one minute of work at a time.

World's Strongest Boy

We all have hopes and dreams for our children to grow up healthy, happy, and lead a fulfilling life. How we parent our kids to that end and what each of those things really mean to each of us as individuals is certainly a matter of personal preference.

One of our members asked me if I'd seen this video of the "World's Stongest Boy". I did take some time to watch it and it brings up mixed feelings for me. If you have a couple minutes watch this boy's achievements and make a comment. I'm sure there will be many different viewpoints and as long as the discussion stays respectful, I think it's interesting to hear different viewpoints.

What do you think?

Littlefield's Gym Crew sets new personal records at the 2010 Crash-B World Indoor Rowing Championships

Image courtesy of the Crash-b website 

Congrats to all of you who competed on Valentine's Day at the 2010 Crash-B's!

Here's a good summary article of the event.

Results for the Littlefield's Gang

Tyler Q - 18 and Under Men - 15th out of 185 - 6:27.2
Sarah M - 30-39 Women - 16th out of 19 - 7:59.2
Mike M - 30-39 Men - 42nd of 49 - 7:11.8
Chris P - 30-39 Men - 40th of 49 - 7:10.2
Karen W - 40-49 Women - 13th of 33 - 7:47.8

I do believe that all of these times represent personal records for each athlete. If you've never completed a 2000 meter row, you have NO idea how much of a challenge it can be to complete it on "sell out" mode. Just standing up after the race is a challenge. 

Good work all of you! See you all soon!

Friday "Dealer's Choice"

Using a deck of cards (be sure you have 54 including the 2 jokers and they are shuffled), complete the entire deck as fast as possible using the following setup:

Jokers = 5 stairs

Face Cards = 10
Aces = 11
Low cards = number on card

Hearts = Box Jumps
Diamonds = Pushups on a big medicine ball
Clubs = Kettlebell Swings 45# for men, 35# for women
Spades = Squat-UpDown Combo move

Post time to completion to comments and HAVE FUN!

Wednesday "One Mile for time" plus "500m row for time"

Vincent Rono runs a 3:57 mile

On the treadmill or elliptical complete one mile as fast as you can. Post times to comments. Be sure to stretch well before and after the run.

Once you have calmed down but before you cool down, go down to the Pit, dig out the rowers and complete one 500m row as fast as you can. Post times to comments.

Monday "5k Run"

Fort Jefferson - the main island of the Dry Tortugas Nat'l Park. Camping area is on the far left.

On the treadmill run 3.10 miles as fast as you can. Post times to comments. Sarah and I will try to do this on land if we can.

Littlefield's Gym members head to World Indoor Rowing Championships!

image courtesy of www.crash-b.org 

Karen Wickman, Mike Miner, Tyler Quirion and Sarah Maddux are joining Chris Poirer to row for a short at the title of World Champion Indoor Rowing at the Crash-B's in Boston on February 14, 2010. If you see them at the gym, please wish them good luck. The 2000 meter row is a grueling, miserable race, but it feels so good to be done that it's almost worth it. 

Check back here to see how they did as they'll post their scores and finishes here. 

Good luck to you all!