Littlefield's Gym

Monday "The Party"

Busting out of the mold. Change takes time. Littlefield's Gym can help with fitness and nutrition classes. Call 465-4201 for more information. Any of you art majors know where this picture was taken?

We needed something to get us moving on an icy Monday morning.

 

5 Rounds

40 Burpees
100m  Row
.25 mile run

30 Burpees
100m Row
.25 mile run

20 Burpees
100m Row
.25 mile run

10 Burpees
100m Row
.25 mile run

30 Front Squats
135#/95#

Once through for time. 

Saturday WOD

Ginny on her way to a second place finish in the 2009 Maine Fittest Games.

Complete for max reps per round

7 Two Minute Rounds with 1 minute rest between rounds. Each two minute round consists of one minute of something followed by another minute of something else. Just make one continuos count for the entire two minutes

1 - Stair Climb/Bench Press (95/65)
2 - Ladder Trips/Ball Slam 20#
3 - SuperCrunch/Bag Press (OH/Shoulder)
4 - Pushups/Plate Squat (25/15)
5 - UpDown/Mtn Climbers
6 - Bungie BearCrawl/Box Jump 20"

Everyone goes through all 6 rounds working at different stations and then we all finished doing round 7 together

7 - Burpee/Hang Cleans (95#/65#)

The training modality we're looking to work here is the one minute "explosion/sprint". In each round you should be "sprinting" through the movement and trying to get as many reps as possible. There will be time to rest after the two minute burst. 

Train Hard!

Gym Member Sandy M meets a goal!

Sandy striding out on the treadmill....probably around 6.5!

Over the last few months Sandy has stepped up the intensity of her workouts by adding jogging on the treadmill to her routines on the elliptical and the recumbent bike. That change plus some adjustments in her weight routine have led to her success in meeting her weight loss goals. 

Sandy's smiling face can be seen in the early to mid-mornings most weeks at the gym. If you want to know the other secrets to her success, you'll have to ask her. Personally, we think it's her consistently positive attitude combined with a relentless dedication to getting the job done - whatever the job may be. Thanks for your support of Littlefield's Gym Sandy. 

Keep on smilin' Sandy!

Here's a quick video of her new and improved running technique...

Sandy on the Run! from Bill Getty on Vimeo.

Monday Workout "I dream of jumprope"

Brian demonstrating good sloshie technique. The "Sloshie weighs 35#, is half full of water and the black tape marks the middle. The goal of the sloshie hold is to work the small support muscles that must constantly readjust to the moving water.

10 rounds of:

2 minutes max reps at a station
2 minutes jumprope for active rest

no rest between rounds. Use the jumprope as an active rest period. Just keep moving and get your breathing and heartrate back down to normal before starting the next 2 minute burst.

Stations:

1 - Squats
2 - KB Swing 45/35
3 - Box Jump 20"
4 - Sloshie Hold
5 - Sledgehammer to Tire 16#
6 - WallBall 16#
7 - Pushups
8 - SuperCrunch
9 - Pullups
10 - StairClimbs

Just keep moving!

Saturday Workout "A Box and a Barbell"

Saturday Fitness Class from Bill Getty on Vimeo.

4 Rounds through to finish. This is an untimed workout but you need to push your partner.

Each round consists of:

Partner 1 does:
5 Deadlifts (start at 115# for men/75# for women)
then holds the bar for windshield wipers
5 Hang Cleans
5 Push Presses

At the same time Partner 2 does:
5 Up-Downs
5 Windshield Wipers under the bar
5 Mountain Climbers
5 Mtn. Climbers - wide

Then partners switch and complete that cycle.

5 Stair Climbs for both followed by:

Partner 1 does:
5 Pushups
10 Box Jumps (20")
15 Squats

Partner 2 does continuous Jumping Jacks.

Then partners switch and complete that cycle.

That is 1 round. Complete 4 rounds and add 5 pounds to the bar each round.

Go as fast as you can but you have to stay with your partner. Push each other, encourage each other. Work hard - rest when you're done!

Friday Workout

The LIST...some fun stuff mixed in with the traditional speed ball work.

Today was all about medicine ball work for developing speed, coordination and core strength. We went through the various drills listed in the picture and then did a 5 minute ab burnout at the end of class. Busy day today with lots of folks learning new skills and movements while getting some good cardio in before the weekend!

Ab Burnout at the end of today's workout from Bill Getty on Vimeo.

Wednesday Workout - 789 Day

The 9am group doing "7-8-9 Day" from Bill Getty on Vimeo.

We did this back on July 8 and are revisiting it again today with a couple of slight modifications, both of which extend the work. Today will have a 7 point body builder vs. the 5 pt bodybuilder we used in July and also will have one stair climb at the end of each round. So it goes like this...

3 Rounds

Round 1 - 7 minutes of work
rest 2 minutes
Round 2 - 8 minutes of work
rest 3 minutes
Round 3 - 9 minutes of work

Work is:
7 - box jumps 20" (these must be box jumps)
8 - 7 point body builders
9 - AbMat butterfly situps
+ 1 stair climb to get a card to keep track of completed rounds

Complete as many rounds as possible of this cycle in each round. Scale the box jumps by reducing the height until you can get the jump rather than doing step-ups.

Gym Member Sarah F gets a new skill

Sarah has been working out at Littlefield's for nearly three years now and has developed into quite an athlete. She regularly takes fitness classes with Wes and Bill, works out at home occasionally and is always looking to improve her fitness levels. 

This video shows her attempting and finally getting herself into a handstand - a skill that takes a considerable amount of coordination, strength, and courage (at 50+ young!). We post the video to show that anything is possible. If you were to have asked Sarah 3 years ago when she came into the gym, 40+ pounds overweight, if she would be doing handstands at any point in her future, she would have laughed you out of the gym. Today, she's accomplished it. Congratulations Sarah!

(click the link below the picture to get a larger viewer)

Persistence - Sarah gets her handstands from Bill Getty on Vimeo.