Iron-Fit

23 1/2 hrs

2012-01-18T13:04:00.002-05:00

2012-01-17T20:50:00.002-05:00

"The mark of a great coach doesn't come in the minutia of technical knowledge, though that's necessary. It comes when the coach believes in the athlete before the athlete believes in herself." -- Patrick Cummings

Here's the Link to the post!!!

2012-01-11T21:05:00.000-05:00

http://www.modernpaleowarfare.com/2012/01/last-post-youll-read-here.html

Jan Calander

2012-01-02T09:31:00.002-05:00

Yes Gina i got the calendar up so shut it!!!!!!

Finally

2011-12-04T18:37:00.000-05:00

The December Calendar is Finally up!!! Hope to see all of ya there!!

Do YOU??

2011-11-14T12:17:00.000-05:00

commitment

2011-11-09T12:08:00.000-05:00

Commitment is what
Transforms the promise into reality.
It is the words that speak
Boldly of your intentions.
And the actions which speak
Louder than the words.
It is making the time
When there is none.
Coming through time
After time after time,
Year after year after year.
Commitment is the stuff
Character is made of;
The power to change
The face of things.
It is the daily triumph
Of integrity over skepticism.

No Excuses

2011-11-01T11:30:00.000-04:00

"Lisa Nunley has had MS since 1990. Recently she had to have surgery to correct her feet. She has still been coming by modifying and doing alternative WODS."

November Calander posted

2011-10-26T21:11:00.000-04:00

Congratulations!!! This is why I do what I do!!!

2011-10-25T10:47:00.001-04:00

I would like to let everyone and anyone know how proud I am of the people that surround me.

Angie my wife set out to run a half marathon and just a year or so ago was her first 5k. She finished with no problems and and with a beautiful smile. If there is one person that is an example to me it is her. She has become a machine in this workout world. Not only has she amazed me, she keeps surprising herself. I can wait to see how far see goes. Now She is talking about getting Kevin to run a full marathon!!! She knows I in!!! I am more proud of her than I can ever say. I love you.

To Gina: You are reaching new levels of confidence than you ever dreamed of. Gina started running and hating me for making her run. Now she just completed her first Half Marathon. Keep it up!!! I know you have it in ya!!

To Kevin: Buddy you have made leaps and bounds. I can't say enough great things about you and the great motivation you bring. You completed your first Half Marathon with flying colors. Now you have to talk Angie out of a full.

To Jane: If there was anyone that hated running more I haven't found them. But you have embraced it and man if you could see what I do you would be sooo proud of yourself. I think it was a month or a bit longer that you set a new PR for a 5k and that is awesome. Keep up the great work

To Jim: Dude!!! The Silent Machine that keeps going!! You set out to beat your PR and by gosh not only did you beat it you crushed it. You the Man!! I hope I can keep up with you in the future. You have came such a long way and you keep amazing me. Keep it up

To my Little Bro: Man are you Amazing, you are killing me!! You are keeping me on my toes because you keep going and going and going. You have came along way and I can't wait to see how far you go. You have become a great man and a leader. Keep going!!! No Limits!! Plus, Thanks for staying with me on that miserable run!!!

This is part one!! I haven't forgotten about everyone, it's that my fingers are cramping!!!

No Workout Tues

2011-10-25T10:20:00.001-04:00

I messed up.. We have Middle school Fall awards tonight. We will go on Wed...

Holy Crap

2011-10-25T10:04:00.000-04:00

It has been about a month of not hitting the workouts and man can I tell. Now that the marathon thing is behind us and getting my body back to normal functions, it's time to get things rolling. I can't say thank you enough to all of you that has stood by me through the time that I had to take off. Now it's my turn to repay your kindness with a little motivation. I thought I sent out a text to everyone but I think I missed a few and I apologize for that.

2011-09-01T08:06:00.000-04:00

September Calendar is up!!! I think I got everything on there. If I missed anything I will update it as I get corrected.

Thanks for all the hard work that everyone is doing. All of you should be very proud of yourself!!!

2011-07-03T14:49:00.002-04:00

July's Calendar is up!!!!!

July's Calendar is up

2011-07-03T14:48:00.002-04:00

Time to get back to the grind

2011-06-29T11:34:00.000-04:00

Hello to all!! I am back and reenergized!!! I hope everyone took advantage of a little down time and is ready to get back to the swing of things. Hope to see ya tonight

WORKOUTS FOR THE WEEK

2011-06-12T16:45:00.000-04:00

WORKOUT #1

warm-up stretch

1mile jog

3 rounds

20 squats

30 push ups

40 sit-ups

WORKOUT #2

Warm-up Stretch

run 400 m

10 burpees

run 400 m

20 push ups

run 400m

30 squats

run 400 m

40 lunges

run 400 m

50 jumping jacks

WORKOUT #3

warm-up stretch

1 mile jog

3 rounds of 30 reps each

body rows

burpees

push ups

June Schedule

2011-05-31T13:28:00.000-04:00

As you can see the June calander has been posted. You will notice that there are 2 weeks in the middle of June that aren't filled in. I will be out of town those 2 weeks and feel that we should talk about the schedule tonight and get things worked out. Hope to see you there.

Workout schedule for the week

2011-05-14T20:42:00.000-04:00

MONDAY: Cardio 2 mile jog/walk on your own

TUESDAY: 150 SQUATS
   50 PUSH UPS
   21 PULL UPS
   RUN 1 MILE
   21 PULL UPS
   50 PUSH UPS
   150 SQUATS

WEDNESDAY: 7 ROUNDS WITH 7 REPS OF EACH MOVEMENT
   PULL-UPS
   THRUSTERS
   DIPS
   BURPEES
   SIT-UP
   PUSH-UP
   49 JUMP ROPE EACH ROUND

THURSDAY: CARDIO 2 mile jog/walk on your own

FRIDAY: RECOVER

Pulling for Charity

2011-05-01T21:07:00.000-04:00

Over the weekend a group of friends, family joined together for a 10 person team to compete in a Airplane Pull contest for the Wish Foundation at the Republic Airport Hangar. The team consisted of Firemen: Cory Anderson(China Man), Josh Haus (Haus SMASH), Eric Frenzel(Angry Man), Rick Castor(Old Man), Tim Griffin(Hollywood), Renee Butts(BadA*%), and Myself. Then to complete the team was our wonderful Spouses Angie Reecer(Hardbody), Donna Anderson(the Stretcher), and my Little brother Jason Olney. There were 32 teams entered and 27 that competed for the prize. After 3 awesome rounds of pulling, the AWESOME CARMEL FIRE team rose to VICTORY!!!!!! It was a awesome time and for a great cause.

Hardwork pays off!!! No room for short cuts!!!

2011-04-28T09:30:00.003-04:00

2011-04-27T08:56:00.001-04:00

I found this article about a journalist who went to poverty stricken area of Brazil and found this inspiration I think we can all learn from.

"One day I put my camera down ringside and spent the time listening to them carefully. Laercio arrived to train and Mauricio fired a question at him. “What is the greatest conquest?”
Laercio looked at him without responding, so Mauricio answered his own question. “The control of your emotions,” he said.
Laercio never stopped looking at his mentor, who continued the questions.
“Who is your greatest adversary?”
More silence.
“We, ourselves,” responded Mauricio. “Training is our best medicine. This is the present. The future is in our imagination.”
Silence again, and Mauricio said, “Start with the mirror and confront yourself first.” That’s when I realized that Mauricio’s phrases weren’t only about sport, but rather about training for life itself."

No workout tonite

2011-04-18T15:30:00.001-04:00

There will be no workout tonite!!!

2011-04-11T09:58:00.003-04:00

So hope to see everyone's bright and smiling faces tonite.

"The question is not whether we will die, but how we will live."
Joan Borysenko

The Break is over!!!

2011-04-11T09:57:00.000-04:00

Time to get back to the grind. We have a nice jog to prepare for and summer bodies to sculpt. Hope everyone had a wonderful week off with family and friends. I know our family had a great time. Plus my daughter Hannah the fish slayer brought her A game and caught a huge small mouth bass.

Here's a look

There will be workout tonite

2011-03-31T12:16:00.000-04:00

There will be wo tonite. Jason will be headin you guys up. A change on the schedule will be for next week. I would like to make that a dead week since it is spring break for most and time to spend with the families and friends. Plus I work most of it (stupid job). Anyway just a reminder that the Race for the cure is coming fast so if you want to run, jog, walk you need to put foot to pavement.

Thanks to everyone who continually strives to make themselves and those around them better.

Iron Boobies shirts

2011-03-21T07:56:00.000-04:00

They are 13.09 per shirt and will be available in asound 4-2-11. Thank you Gina!!!

WEDNESDAY TIME

2011-03-16T11:33:00.000-04:00

Workout for tonight will be at 5:00 due to winter sports banquet. See you then.

Monday Madness

2011-03-14T12:11:00.001-04:00

Hope all had a great weekend. As we venture into this new week we all need to look forward and think what the hell is he going to do to me today. I would tell ya but some of ya may not show so it will be a suprise and very exciting. Who ever said that pain and suffering isn't something to look forward to?

Race for the Cure

2011-03-09T10:41:00.000-05:00

It is official!! If you sign-up for the race you can select to be part of Iron Boobies. We now have a team and you can register for that team. A big thanks to Jim for setting it up and Gina for the shirts. Holla

Cardio day

2011-03-09T06:19:00.000-05:00

I know all of you love these wonderful cardio days. WE will make them as fun and memorable as we can. Remember to hydrate and stretch. See you soon.

Live the moment

Hello All

2011-03-04T10:23:00.000-05:00

The March Calendar is posted and if you go to the tab for race for the cure it will take you to the link to register. I would like to welcome the newcomers to Iron-Fit. I hope it is everything you have heard and more. We will gradually ramp up the pace over the course of the next few months.

Also, if you are interested in doing the race for the cure and want a shirt please let Gina know so she can get the sizes and all that stuff. Thanks.

Keep looking forward.

Thank You

2011-02-16T08:08:00.000-05:00

Well, its that time again that I say thank you to all that has endured the wrestling winter season. I also know that winter is the hardest time of the year for everyone to workout and think about fitness and all of you have done that. We may not have killed it like we would have but atleast we did something and kept the workout warrior spirit going. As we switch gears and pick up the pace we all need to revisit our goals, our direction, our motivation. What is it that we want to accomplish? Is it small tasks? Is it Large tasks? Or is it Monumental? It could be any of those on any scale but they all have something in common. Desire!!! You have to have desire to want to do something, without it you may not get to where you are going. Is it bad if you don't have a great desire? Only you can answer that. In society we are a reward based animal. We do a task and we get a reward ( i.e. work/pay, eat good/feel good, shower/don't smell, say yes dear/ dont get in trouble) you get the point. If we strive to do something we want a reward so if we keep doing it we get the reward over and over again. So the question that we all have everyday is "What reward do I want? What am I willing to do to get it?"

Everyone, keep up the hard work and I will see ya Thursday.

Happy Monday

2011-01-10T10:50:00.000-05:00

Hope everyone had a great weekend. Looking forward to another awesome week. A quick note: I have a wrestling meet scheduled for Tuesday as a make up so we won't have workout as scheduled.

Hope to see everyone tonite.

What is it that Makes You? You can overcome life's challenges!!

2010-12-31T11:06:00.000-05:00

HAPPY BIRTHDAY!

2010-12-17T08:51:00.000-05:00

I would like to wish my love a very Happy 40th Birthday on Monday December 20. Let's all take the night off from the workout to help him celebrate by meeting for dinner at Los Portales in Tipton at 6:30. Please let me know who will be able to make it so I can try to reserve a table (317-408-4805).
Thank you, Angie

workout tonite

2010-12-06T13:49:00.000-05:00

I would like to start @ 5:45 if possible. I have to go to work and we can get going on the WOD and if I have to leave you will be good to go. Thanks

Training

2010-11-29T12:00:00.000-05:00

Now that we have the eating holiday gone we can get back to the fun of getting beat up and all of the soreness. That will be my gift to all of you. Happy Holidays

Thank You

2010-11-29T11:55:00.000-05:00

I would like to thank all of you for the support that you have giving my family for the two loses that we have had to endure. It has been a blessing to have all of you as friends and family, it has meant the word to us. Thank You from the bottom of our hearts.

UPDATE

2010-11-16T20:43:00.000-05:00

We will be working out Tuesday, Wednesday, Thursday this week and remember that we all agreed to change the time to 6pm. Just a friendly reminder. Hope to see you there!!

Time Change

2010-11-01T07:32:00.000-04:00

Remember that the start time is now 6:30 and I also have the november calendar posted. See ya soon.

Friday 102910

2010-10-28T09:12:00.000-04:00

WE will be hitting it @ 5:30. See ya then

Monday

2010-10-18T11:56:00.001-04:00

Hope everyone had a great weekend. We will get a bit of review on the basics and then pick it up this week. We may have a few newbies so welcome them and give them the awesome support that all of you have. See you tonight.

2010-10-01T12:36:00.000-04:00

Thanks for all of the hard work all of you have done. If anyone has questions on the Paleo Challenge let me know and we will get you up to speed. Hope everyone has a great weekend and get all the good stuff in because Monday is the day. O and by the way I am a tool to whom ever you are. At least show yourself so I can give you props for noticing.

I also have the medium shirts in and extra larges and more hats.

Motivation

2010-09-29T05:46:00.000-04:00

What is it that motivates us to go beyond what we think we can do? That question is probably the biggest challenge we face in our everyday lives. There are days that I think holy crap I just don't have it in me today and then you see someone having a worse day than you, and there is always someone having a worse day than you!! What do we do about it? I personally think about my family, friends, and all the people that rely upon me to motivate them and try my best not to let them down. What is it that motivates YOU?

Great workout yesterday. Keep up the great work.

Today is a GREAT DAY

2010-09-28T08:56:00.000-04:00

Has anyone woke up and just thought dang, this is going to be a great day. If you haven't then you are missing out. Today is going to be a great day! Why? Well, because I choose for it to be a great day. We all have that ability in us to make every day a great day, all you have to do is take control of it and make it what you want. Now that all that mushy crap is out of the way I hope everyone has had a little time to energize so that me may embark upon an intense whoopin today.

I would like to give a shout out to the Olney's for putting on a fantastic Anniversary party for their parent. You are great people.

Also I had mentioned that Angie and I are starting our 30 Paleo Challenge starting this Friday. I would like to throw a that challenge out to everyone. If you don't know what it is there are links on the website and numerous readings and we have some literature if you need it. It is a great way to get your body back in check and feeling and running the way it's supposed to. The goal is to complete this round then go through the holidays carefully and hitting round two of the challenge at the start of the new year. Let me know if you are interested and we can all help and motivate each other.

O IT FEELS SO GOOD

2010-09-15T16:01:00.000-04:00

How about that. I love the smell of bengay in the morning. I can guess that everyone is a bit tender from the last session and that is a great thing. I woke us all up. Keep up the good work and I will c ya Fri.

Pages Link

2010-09-13T14:32:00.001-04:00

As you can see there is a pages link on the left of the page. This will be the location of the viewable calendar because I finally figured out how to do a few other things. Let me in know if u have any other ideas.

TUESDAY TIME CHANGE

2010-09-13T13:27:00.001-04:00

My apologies for the time change, I have a VB game @ home and I will be there @ 6:30. Hope to see everyone there. Let me know how you like the calander.

Monday Sept 6th

2010-09-04T14:08:00.000-04:00

workout time is 0900 @ my house. FARMBOY WORKOUT!!!!!!

Weekly Schedule

2010-08-29T10:58:00.000-04:00

Just an update for the week. I think Monday we will go to koteewee and anyone who wants can do the big side to get it under their belt and Wed we will do a small run to get ready for Saturday. The following week we may be back at the school for the workouts for the convenience for all the people that have kids in other sports and we will get back to the great workouts and not as much running which I know make everyone alot happier. I have the hats and the shirts should be done on Wed.

koteewee jog

2010-08-25T09:10:00.000-04:00

Hey all we will be at Koteewee @ 6 and we will be marking the trail so no one gets lost and thanks for all the puttin up with me on the hat and shirt thing. The shirts will be the dry wick and they will be black as of now and the hats are the dry wick running hats. Keep it up and all the running is coming to an end and the great motivational workouts will begin.

Motivation

2010-08-20T07:25:00.002-04:00

perfer et obdura; dolor hic tibi proderit olim.

Schedule change

2010-08-20T07:22:00.001-04:00

Thanks for all the hard work the past few weeks. I know that the heat and all the running has taken beating on all of us. As for next week I have a conference on Mon and Wed but I should be back by 6pm. We will keep the scheduled workouts and I will be there as soon as I can. Monday I would like to meet at Koteewee park and get it a jog. I will put it on the calendar so I don't forget either. Thanks and have a great weekend.

GREAT JOB

2010-08-12T19:53:00.000-04:00

I would like to give a BIG shout out to all of you who endured probably the hottest days of the year to go out and put forth the effort with some crazy workouts and the godforsaken runs. I do want to apologize for assuming that everyone would be running the 5k in Sept. So for the next few weeks that we are running please don't feel like you have to go run if it isn't your thing. I will give you a workout to do before that day or we will work something out. Again, if you don't want to go on the runs, please don't feel like you have to. That also goes for the workouts. If you feel that I am not scaling it down enough or that you don't want to or don't feel like it please don't and regret it later.

I am proud of all of you!!

Wednesday 8-11-10

2010-08-11T14:24:00.001-04:00

We will be meeting today at the Middle School in the west parking lot for a little run. Text me with questions. See you at 6 pm.

Tuesday is Next workout

2010-08-09T16:04:00.002-04:00

I apologize for the delay in the message but my internet has been down and I forgot to do it yesterday. Tuesday is the next workout. Remember every day is a great day!!!

Location Change

2010-07-28T08:36:00.000-04:00

We will be @ my place for a while, hope this doesn't inconvenience everyone too bad. Thanks

Hardwork

2010-07-21T09:29:00.000-04:00

Still to this day all of you impress the hell out of me. No matter what crazy ass workout I put in front of you, you go at it full throttle. Keep up the hard work and great attitudes and everything else always turns out positive. Semper Fi!!!!!

The power of holding on

2010-07-20T15:36:00.000-04:00

The most important things in life are worth holding on to. In order to hold on to things that are most precious to us we have to have a firm grip (mentally and physically). I can't teach you both but there is one that we can work on together. See ya tonight.

How is everyone's grip?

2010-07-18T16:20:00.002-04:00

Awesome

2010-07-15T08:17:00.000-04:00

I don't know about you but I thought that workout was AWESOME!!!! Who would have thought that you would be throwing sandbags around and havin that much fun. I can't express how proud I am of the entire group. If everyone puts that much effort into everything they do I don't see any obstacle that can't be smashed. Keep up the great work and we will smash it tonight.

Koteewee Sweat fest

2010-07-05T12:44:00.000-04:00

Time to bring the heat, literally. Bring water, lots of it. It will be a good challenge. See ya there

Time to get some

2010-07-02T09:31:00.002-04:00

It's Friday and are you ready. Hope to see all at 6pm.

WOD

2010-06-10T07:16:00.002-04:00

Warm-up

wall-ball
push-up

Abs

WOD

2010-06-09T06:49:00.001-04:00

warm-up

400m
100 jump rope
50 kb swings
400m
80 jump rope
40 kb swings
400m
60 jump rope
30 kb swings
400m
40 jump rope
20 kb swings
400 m
20 jump rope
10 kb swings
400m

Great job

2010-06-08T16:59:00.000-04:00

Just wanted all to know that they are doing great and keep up the good job!!!

Just to get this into all of our heads, what we talked about after the cool down. We need to look past the bad day syndrome and reach down and not make excuses for not doing something. We all have that warrior spirit in us, it just take something a little different to get it excited. What gets yours EXCITED??? We need to get this programmed so no matter if we are having a bad day, feel under the weather or whatever the excuse that WARRIOR SPIRIT looks at the whinny crap and gives it a motivating head stomp and carries on to gettin down with a butt kicking workout.

So to close, Get that Warrior Spirit pissed and lets make everyday a IRON-FIT day!! UH-RAH

Workout

2010-06-01T11:54:00.000-04:00

We will be hitting it today and Thursday. I would like everyone to try to make the 5:30 class and we can see how it works since we have had a few go another direction. We will start around 5:45. See you then

Good work

2010-05-26T21:36:00.000-04:00

Hello to all!!!! Great job @ the workout, it was good to get back in the run of things. The schedule has been updated and I will keep up on the posts. Lets get the motivation hoppin and the blood pumpin.

MY APOLOGIES

2010-05-02T18:12:00.000-04:00

We will get it going on TUESDAY. I have to work on Monday. Sorry for the anticipation.

ARE YOU READY

2010-05-01T09:23:00.002-04:00

I think it is time to get things rollin again. I know that I have been getting in a few workouts here and there trying to keep up the mojo hope you have!! Monday lets get this thing going and see how bad or good you have been to yourself. give me hit on the comments and let me know if you are still in the game or chose another path. I think that for a bit just the schedule will be posted and not the actual workouts, I think that the surprise is worth more if you don't know what is coming.

"Good people sleep peacefully at night safe in the knowledge that rough men stand ready to do violence on their behalf" (George Orwell)

2010-05-01T09:19:00.001-04:00

April Workouts

2010-03-31T08:31:00.001-04:00

Good day to all, after looking at the schedule of events (i.e. duty days, classes, spring break) there are only 5 scheduled events and I think that is unfair to all and not worth your money. What I would like to do is to give everyone a free month and I will post workouts that can be completed on your discretion or if you want to get together at the times and do the workouts together. That will give me a few extra days to sink myself into the classes that I have coming and prepare as best I can. I hope everyone can understand the points that I am making and know that I would help you do the same. I can't be more proud of the efforts and support that I have gotten from each and everyone of you. Everyone of you should be proud of your accomplishments and the changes that you have made. We will have workout tomorrow and get everyone off to a great spring break.

Holy Freaking Crap

2010-03-30T21:08:00.000-04:00

What a great workout we had. I want to tell everyone that they did unbelievable. What the hell GI Jane you rocked that workout. I couldn't be more proud of all of ya. I think Jane has set the bar just a bit higher today. Keep it up. See all of you Thursday. Get in a good stretch tomorrow and hydrate.

WOD

2010-03-30T10:45:00.002-04:00

Jog 800 m with Kb wieght

3 rounds

15 x kb swings, thrusters, squats, overhead press

200 m Lunge

rest 1 min

200 m Lunge

3 rounds

15 x overhead press, squat, thrusters, kb swings

Jog 800 m with KB weight

All will be scaled to fit the individual EXCEPT ANNETTE!! just kiddin!

Workout time will be 5ish, ALL are welcome tonight both groups

2010-03-29T07:48:00.002-04:00

warm-up
2 min jog
push-up
pull-up
squat

Stretch
scorpions
dead bugs
bird pickers

WOD

Running clock: finish the prescribed exercises within the 2min and the remaining time is your rest. 10 rounds
10 KB swings
5 v-ups
5 burpees
10 plyo lunges each side

2010-03-25T15:01:00.000-04:00

warm-up
stretch
jumpin jacks
scorpions
bird pickers

3 rounds
20 body rows
30 push-up
40 sit-up
50 squat

WOD

2010-03-24T11:35:00.000-04:00

Meet at HS for run. Angie has the lead. Have fun !!!

Filthy Fifty

2010-03-23T11:15:00.000-04:00

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Beginners will scale as needed

get ready Rog it's a hoot!!!

2010-03-18T10:28:00.000-04:00

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Beginners

half mile
50 body pulls
100 push up
150 squat
half mile

Article

2010-03-18T08:02:00.001-04:00

We made the news yesterday. Now everyone knows that you are bada*$ and will want to be like you. All of you make me look good and I am proud to be associated with each and everyone of you. Here is a link :

http://newsfromyou.indystar.com/posts/district-opens-fitness-center-to-community

wOD

2010-03-16T10:38:00.000-04:00

Warm -up 3 x 10
Pull-up
push-up
squat

3 rounds

25 squats
25 lunges
15 burpees
25 push -up
25 flutter kicks
25 leg raises

WOD

2010-03-15T10:34:00.000-04:00

Cardio

Track circuit

WOD

2010-03-12T13:44:00.000-05:00

Kettlebell circuit

for both Classes

2010-03-10T08:35:00.000-05:00

My deepest apologies on the mix-up last evening. Remember that I am not that smart and I may forget a few things as the day goes on and especially when I sleep. Please look at the workout calander on the left links bar and it will keep it all good. Hope to see all tonight.

WOD

2010-03-10T08:30:00.000-05:00

Track Circuit and Toys

Beginner's BEWARE
Track Time Bring your game face. You will love this

WOD

2010-03-09T12:04:00.002-05:00

Filthy 50

2010-03-03T13:34:00.000-05:00

Group fun day
(tubes, sled, etc..)

Beginners

Circuit

WOD

2010-03-02T11:23:00.000-05:00

Warm-up

run
stretch

WOD

10 station Circuit

x3

2010-03-01T08:40:00.000-05:00

10 min jog w/ warm up

1st wod:

21 – 15 – 9

Box Jumps

Kb Swings

rest 5 minutes

2nd wod

5 minute amrap

10 push ups

10 sit ups

WOD KB

2010-02-26T14:46:00.002-05:00

Get as much work done in 20 minutes.

10 Turkish get up
25 Russian Swings
9 turkish
30 swings
8 turkish
35 swings
7 turkish
40 swings
6 turkish
45 swings
5 Turkish get up
50 Russian Swings

WOD

2010-02-24T12:25:00.001-05:00

Warm-up

scorpion
spiderman walk
push-up
squat

WOD

AMRAP in 15 MIN

5 Ring dips
5 Pullups
10 Kettle Bell Swings
10 Air Squats

What does this mean to YOU!!!

2010-02-23T09:30:00.000-05:00

William Ernest Henley. 1849–1903

Invictus

OUT of the night that covers me,

Black as the Pit from pole to pole,

I thank whatever gods may be

For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.

Under the bludgeonings of chance

My head is bloody, but unbowed.

Beyond this place of wrath and tears

Looms but the Horror of the shade,

And yet the menace of the years

Finds, and shall find, me unafraid.

It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate:

I am the captain of my soul.

RACE FOR THE CURE

2010-02-22T12:58:00.002-05:00

It was brought up about doing another event together and I think that is a great idea and no other event is as important than the Race for the Cure. Those women that have survived such a devastating event in there life deserves my time. Plus it's to save the boobies. Sorry I had to go there. I would like all to participate whether it is to run or walk. This will give all the opportunity to test themselves and who would want to quit at that event. Not me and I don't think anyone else would either. Give me some feedback on Wed workout and we will discuss the event and the work up to it. I will post a like on the left side under the links if you want to get registered. Let's help save the boobies.

2010-02-22T12:52:00.000-05:00

There will be no workout today. We have a swim meet in Westfield.

Wed will be next scheduled day. If you are needing to feed the urge here's what to do

Stretch

Three rounds of 35 each.

push-up
sit-up
lunges
squat

WOD

2010-02-19T16:55:00.000-05:00

25 pull-ups

50 deadlift

50 Push-ups

50 KTE

50 KB Swings

50 Squats

25 pull-ups

2 rounds: 50 x 4-count flutter kicks, 50 leg-levers, 50 situps

Stretch & Hydrate.

Tabata

2010-02-17T16:49:00.001-05:00

Row
Rest 1 minute
Squat
Rest 1 minute
Pull-up
Rest 1 minute
Push-up
Rest 1 minute
Sit-up
Rest 1 minute
KB swings

The interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

WOD

2010-02-15T16:15:00.000-05:00

155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

WOD

2010-02-11T08:28:00.000-05:00

Warm-up
Kb swings
sit-up
squat

50 Wall ball shots
25 Pull-ups
25 Squats
40 Wall ball shots
20 Push-ups
20 Lunges
30 Wall ball shots
15 Pull-ups
15 Squats
20 Wall ball shots
10 Push-ups
10 Lunges

WOD

2010-02-10T15:17:00.000-05:00

We will be working out tonight. Both groups will be going @ 5:30-5:45.

Hope to see ya there