Friday, 11 February 2011
Announcements:
Times:
- A great turn-out for Movie Night! Thirty-four people turned out for the first half of "Food, Inc." There was plenty of great chow (mostly paleo)...well, I say plenty, but there was barely anything left over! It seems as though there is a growing number of people in our community who are "hungry" for change in the food industry. Next Thursday we will watch the second half and discuss how we can help bring about positive change in the food industry, and how we can help ourselves be healthier. Bring a healthy dish to share (meats, vegetables, some fruit, little
starch, no gluten or sugar). Bring a friend too!
- ONDEG Cook Club meets on Sunday, February 27, noon. Location: Audrey's house again...address and directions at the gym.
- Trainers' meeting on Saturday at 7:30am. If you are an aspiring trainer, this is your opportunity to get involved...find out what to expect and what is expected.
- Next week is Sweetheart Week! (Don't be a weak sweetheart!)
- 100 Day Challenge: Day 73, 28 to go!
- Get the workouts in your email! Subscribe today!
Times:
- 6am
- 9am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Mode
- Gymnastics
- Weightlifting
- DS/BM
- Wrists
- P/S
- 2x10:
- Push-up
- Squat
- Sit-up
- Body row
- Superman
- Bent-over row
- Press
- Lead each set (warm-ups and work sets) with 20 mountain climbers.
- Finish each set with one set of ME dead-hang pull-ups. (each set should be minimum 5 reps)
- GHD back extension 3x10
- Bent-over row 3x5
Comments