Friday, 01 April 2011
News, Announcements, and Special Events:
Times:
"April"
One round...storm thru for time!
Non-nutrition Tips:
OK, now for the real workout:
Strength / Stamina:
Today's workout comes from the CrossFit Games Open. If you are interested in other scaling options, visit the Games website.
Men:
- Congratulations to our new members who have just completed the On Ramp program! Becky, Cori, Paula, Mike, Jenny, Marcia, Troy and Nicole. What a great group to work with...looking forward to having you at the regular group sessions!
- Book Club / Movie Night: No book suggestions...so we will take another week off. Next week (April 7) we will discuss Super Size Me and Fat Head, so be sure to get online and watch them both. Get online with Hulu and watch the movies Super Size Me and Fat Head.
- Trainers' meeting: Saturday at 7:30am. Clean review and instruction.
Times:
- 6am
- 9am
- 6pm
- 7pm
Today's focus:
- Metabolic conditioning
- Oxidative
- Mode
- Bodyweight movements
- Weightlifting
Warm-up:
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson / Pigeon stretch
- Achilles stretch
- Shoulder stretch
- Squat stretch x5
- Sotts press 5x5
- Hollow rock 10x10s
- 2x10:
- Superman
- Pull-up
"April"
One round...storm thru for time!
- iGallop or iJoyRide x50 (gyrations)
- Shake Weight x250 (shakes)
- ThighMaster (inner) x30 (squeezes)
- ThighMaster (outer) x30 (spreads)
- Neckline Slimmer x50
Non-nutrition Tips:
OK, now for the real workout:
Strength / Stamina:
Today's workout comes from the CrossFit Games Open. If you are interested in other scaling options, visit the Games website.
Men:
- 9 Deadlifts (155lbs)
- 12 Push-ups
- 15 Box jumps (24")
- 9 Deadlifts (100lbs)
- 12 Push-ups
- 15 Box jumps (20")
omg i was like what the hell!!
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love the cookie diet, and only 99.95 for almost a month supply (depending on consumption)to think what i let you put me through when i could be eating cookies and looking hot on the beach, color me stupid!
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I think it's a great trade-off...you even save 5 cent. :o)
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