WE ARE LINKED IN ON THE MAIN PAGE AS AN AFFILIATE NOW ALSO!!!!
Thanks Dave for getting that ready for me!
Thank you to everyone who has helped make this happen! You are all my inspiration!
Wednesday, May 13, 2009
Thursday, May
Been a pretty diverse week so far, so we are going to keep up that style.
"Michael"
3x
800m run
50 back extensions (will show alternate move if GHD is being used)
50 sit ups
This is one of my favorite Hero WOD's. :-)
"Michael"
3x
800m run
50 back extensions (will show alternate move if GHD is being used)
50 sit ups
This is one of my favorite Hero WOD's. :-)
Tuesday, May 12, 2009
Wednesday 13, May 2009
Happy mid week to you all....
AMRAP in 20 minutes of
250 m row (this is a print)
or
200 m sprint (if all the rowers are taken)
21 sumo dead lift high pulls 42.5kg
15 kettlebell swings 24kg
I think this one is going to be good!
AMRAP in 20 minutes of
250 m row (this is a print)
or
200 m sprint (if all the rowers are taken)
21 sumo dead lift high pulls 42.5kg
15 kettlebell swings 24kg
I think this one is going to be good!
Monday, May 11, 2009
Tuesday 12, May 2009
One we have not done in forever....
Tabata Something Else
Pull ups
Push ups
Squats
Sit ups
Each functional movement is performed in tabata style of 20 seconds on 10 seconds off for 4 minutes, then move on to the next functional movement.
Your score is your total number of reps.
Tabata Something Else
Pull ups
Push ups
Squats
Sit ups
Each functional movement is performed in tabata style of 20 seconds on 10 seconds off for 4 minutes, then move on to the next functional movement.
Your score is your total number of reps.
Sunday, May 10, 2009
Monday 11, May 2009
Starting the week off with
Back Squats
5-5-5-5-5
Followed by a running ladder - 1st minute you run 20 meters, 2nd minute 40 meters, and so on and so on until you can not complete the number of 20m runs corresponding with the minute you are on. :-)
Back Squats
5-5-5-5-5
Followed by a running ladder - 1st minute you run 20 meters, 2nd minute 40 meters, and so on and so on until you can not complete the number of 20m runs corresponding with the minute you are on. :-)
Saturday, May 9, 2009
Sunday 10, May 2009
HAPPY MOTHER'S DAY!!!!!
4:00pm class only today, we will be at RENO High School for Mom's On The Run at 8am :0)
For today we have
Blackjack
Push ups
and
Sit ups
WooooHoooo!
4:00pm class only today, we will be at RENO High School for Mom's On The Run at 8am :0)
For today we have
Blackjack
Push ups
and
Sit ups
WooooHoooo!
Friday, May 8, 2009
Saturday 9, May 2009
Busy busy weekends coming up - starting this weekend off with a good WOD, and then following it up with a nice fun mud run. LOL
Could not decide between three or four rounds on this one, so being that it is Saturday, and we had a pretty intense week with a new hero WOD, Fight Gone Bad, and our new kick ass kettlebell workout I went with -
3x (I know - shocking)
400m run
12 dumbbell thrusters
21 box jumps - 20 to 24 in box
Could not decide between three or four rounds on this one, so being that it is Saturday, and we had a pretty intense week with a new hero WOD, Fight Gone Bad, and our new kick ass kettlebell workout I went with -
3x (I know - shocking)
400m run
12 dumbbell thrusters
21 box jumps - 20 to 24 in box
Weekend Classes for 5-9 to 5-10
On Saturday there will be a 9am workout only...
I and some of our fellow BBCF teammates am running the Run A Muck at 2, and I wont be back in time for 4pm class. Evan and I are going Camo for the run - face paint and all. Come out and watch all your BBCF friends running threw obstacle courses and mud bogs! Enjoy the sun, the water and the fun!!!
On Sunday there will be a 4pm workout only...
Again, myself and some of the other BBCF teammates are running in the Moms On The Run race Sunday morning to promote breast cancer awareness, and enjoy a beautiful Mothers Day. Come out join the cause, you can walk, run, and bring the kids.
Hope to see you all this weekend - if I don't, please have a Happy Mother's Day to all my mama's, and to all my guys - please tell your wives Happy Mother's Day for me!
I and some of our fellow BBCF teammates am running the Run A Muck at 2, and I wont be back in time for 4pm class. Evan and I are going Camo for the run - face paint and all. Come out and watch all your BBCF friends running threw obstacle courses and mud bogs! Enjoy the sun, the water and the fun!!!
On Sunday there will be a 4pm workout only...
Again, myself and some of the other BBCF teammates are running in the Moms On The Run race Sunday morning to promote breast cancer awareness, and enjoy a beautiful Mothers Day. Come out join the cause, you can walk, run, and bring the kids.
Hope to see you all this weekend - if I don't, please have a Happy Mother's Day to all my mama's, and to all my guys - please tell your wives Happy Mother's Day for me!
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