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.
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!
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!
Spin the Twister Board spinner to get Red, Blue, Green or Yellow and complete as many rounds as possible in 5 minutes:
Red = 20 Ball Slams, 20 WallBalls, 10 Pullups
Blue = 5 Ladder Trips, 20 Up/Downs, 5 Stair Climbs
Yellow = 10 Situps, 10 Pushups, 10 Squats
Green = 10 Hang Cleans, 10 Push Press, 10 Back Squat, 10 Deadlift
Scores in picture. Color at top of list indicates what was done:
Rusty prepares for the next drill. Bootcamp is everything you need to get in the best shape of your life. Feel what it is like to have mental, physical toughness! We utilize the full hour, you never know what will be next! Mix it up, change it up, and never get bored. Your body will never be bored either. Ask anyone in class - they will let you know what it has done for them.
Weslee's intentions to help mom set up for class were there, but the medicine balls were just so bouncy.
Bodhi practices her "top model" walk through the ladder. She did however organize her own bootcamp routine she named "Bodhi's Bootcamp" Thanks for the ideas Bo!
Preparing for Harcore Elite Class - High Intensity Training
Stretch it out Jeff!
Things tend to get a bit black and white in the heat of the battle. Here's a shot of Blair doing the tire flip station in Wes' Elite Class on Thursday night a couple of weeks ago. Last night we had a new class record with 16 active participants and 2 spectators (thanks for the support Donnie and Bubz!)
There are a few smiles left after an intense 12 round workout followed by agility ladders!
A few of the Tigers got in a great workout this morning. Dealers Choice was today's workout and Jed had the best time of the day. For more info on the Tigers check out their website.
