Monthly Archives: June 2010

Quote Of The Day:

“Anger makes you smaller, while forgiveness forces you to grow beyond what you were.” ~Cherie Carter-Scott


10,9,8,7,6,5,4,3,2,1 Reps
Double Unders
Push Ups
Box Jumps
Sit Ups

**200m Run after odd number reps**

Question Of The Day:

What are your plans for the 4th of July?


Bars, Bars, Bars

Quote Of The Day:
“Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.”
~William James


AMRAP in 7 min.
3 DH Pull Ups
4 Inch Worm Push Ups
5 Back Extensions


Deadlift: 5-5-5

Question Of The Day:
I want to get better at _____?
Fill in the blank.

Kavai Helping Momma Put Her Bar Away, Such a Good Helper

Is your lack of flexibility holding you back from being a better athlete? If so what can you be doing to improve your range of motion?

OHS: your choice of reps; 1, 3 or 5 as a max or working set effort

AMRAP in 10min. of:
200m run
max knees to elbows
score is the cumulative of knees to elbows

Linda with Her Impeccable Form

Quote Of The Day:
“Thirsty hearts are those whose longings have been wakened by the touch of God within them.” ~A.W. Tozer

Congratulations to all of you who are still going strong with the Whole 30.  We are 5 days down and hearing some great stories from folks….LOTS OF WEIGHT LOSS!!!  That’s just a side effect to eating properly, what are some other things that some of you have been noticing?  Changes in your physique?  Less bloating after meals?  Quicker recoveries?  Let us know we want to hear.  For those of you that are still hanging onto some little foods, let’s work this next week to get rid of them….there’s sugar hiding around EVERY corner.  There’s something artificial being super SNEAKY finding it’s way into your mouth.  So let’s bump up the awareness and stay consistent.  The weekends are difficult but just remember why you are doing this.  We are 30 days no cheats.  Stay strong and please let us know if you have any questions.  We are here to help you succeed.  Don’t forget that there are about 30 other people involved in this so let’s get some posting going on so that everyone knows they aren’t in this alone.  Post your results, your triumphs, and your struggles, because guess what guys, YOUR STORY MATTERS!!!


Pick your Workout!

Question Of The Day:
Would you rather ski/snowboard or water ski/wakeboard?




Quote Of The Day :  “Being friendless taught me how to be a friend.  Funny how that works.” ~ Colleen Wainwright 


Repeat the rotation so you will do each station 2 times. 

1 min on/ 30 seconds off
Wall Ball (20/14)
KBS (24/16kg)
Weighted sit ups (30#/20#)
1 x Run 200m

1 Round 

1 min on/ 30 seconds off
Double unders
Push Press (45/35)
Box jump 

Question Of The Day:   

If you could have any job/career what would it be and why?

Annie Getting Set for Her Press


Quote Of The Day:  “He who praises you for what you lack wishes to take from you what you have.” ~Don Juan Manuel 



Partner workout
Starts with a 1200m relay, where each partner runs a 400m leg and a 200m leg.
Second part is done like ’suicides’. One partner runs out to marked spot and does db thrusters (45#/30#) then brings the dumbbells back to the start line. Same person runs out again (to a further spot) and does KBS and brings KB back to start line. Same person runs out to next spot and OH walking lunges a medicine ball (20#/14#) back to start line.  Partner # 2 then does the same, only in reverse, starting with the OH walking lunge with medicine ball ending with the thruster and leaving the equipment at the designated spots as they go. This is repeated for 3 rounds. The reps for the thrusters and KBS are 15-12-9.  The workout ends with another 1200m relay. 

Question Of The Day: 

Who is more fit, the olympic lifter, gymnast, or mile runner?


An Epic Battle of Hand Ball....

Quote Of The Day:  “Holding onto anger is like grasping onto a hot coal with the intent of throwing it at someone else.  You are the one who gets burned.” ~Gautama Buddha

Day 1 of those brave enough to make a legit change in their Nutrition lifestyle.  It’s not going to be easy and I am sure some of you if your like me have all ready been tempted for something that we know we can’t have for 30 days.  But it’s about making choices and you are either making healthy or unhealthy choices for your body there is no in between area!!  These next couple of weeks are going to be tough but I am so proud of those that have stepped up to the plate and I promise you will feel like a whole new person in just 30 days!!!  If you have any questions please post them on here, or ask us before or after class.  We are here to help, support, and hold each other accountable.  Plus we want to see everyone be successful and healthy!!         


 Push Press 1-1-1-1-1
Front Squat Max Reps

 Complete max reps of front squat right after each push press with the same weight.

 Question Of The Day:

 If you could have any animal as a pet what would you choose?