Cardio Club #2

Extra Work for 2/22 – 2/28 We will stick with the Telegraph Pass hike for this week since we got rained out last Sunday. Workout #1: 2 Rounds for Time: 150 Jump Rope Singles 100 Jumping Jacks 50 Mountain Climbers (each leg) 800 m Run Workout #2 6 x 400 m Run 90 Sec. Rest between Runs. Try to maintain your lap speeds for all 6 runs. Workout #3 Choose Running or Rowing and do the following sequence: 3 min. Work 60 sec Rest 2 min. Work 30 sec. Rest 1 min. Work 15 sec. Rest 2 min. Work 30 sec. Rest 3 min....

March Challenge

Here is an idea for the March Challenge. Everyone is focused on nutrition and Zone vs. Paleo lately so let’s capitalize on that and use that plus Fitness Wave for the Challenge. I will get more specifics out soon, but here’s the concept. Starting March 1st everyone who wants to participate will receive a food log that will last a week. You will be required to enter everything you eat onto it and bring it to either Sally or myself on Friday or Saturday every week during March. You will have to check your weight once a week when you turn in your food log also. You will need to Workout a Minimum of 3 x per week. That’s not so tough… Here’s the Challenge…Try to do the entire month NO PROCESSED CARBS (BREAD, GRAIN, PASTA, RICE), AND NO SUGAR or ARTIFICIAL SWEETNERS. I will put together a list of what that includes but it will for sure include Sugar, Splenda, Sucralose, High Fructose Corn Syrup, etc. Natural Sugars that are found in fruits and vegetables will not count against you. I realize the first week will be a bit of a grace period when you might eat something and not realize you shouldn’t have, but after March 6th (I recommend everyone get dunked and establish a measurement point for us to start with for this challenge) Every mistake, every cheat will cost you. Every incident will be 30 Burpees. Food Logs will be evaluated over the weekend and given back with the penalties on it. (Be Honest on your Logs) Burpee Penalties must be paid in the gym...

Row, Throw, Pull

3 Rounds for Time: 500 m Row 30 Wall Ball 20/14 15 Pull Ups Challenge Work: 100 Flutter Kicks

Feb. Challenge

I just realized that I forgot to post this last night with the WOD and Warm Up. The consensus for a challenge was overwhelmingly about Abs. Here’s how we are going to do it. From 2/1 – 2/5 when you come into the gym we will do a plank hold for as long as possible. Every day in the Month of Feb. I will post an extra set of Exercises specifically for the Abs. Perform the exercises every day and at the end of the month you can re-test your plank hold from 2/22 –...