Welcome Back
Monday, January 05, 2009
This is the week that it all begins. For many, today is the first work day of the year... and if you've taken time off, maybe it's your first day back in the gym in some time. Whatever the case, there's no day like today to get started again. Yes, it's going to hurt. Yes, there are easier ways to spend your time. But the longer you put it off, the harder it gets.
Lani, that barbell looks almost as big as you! You go girl!
Today's Workout
4 x 500m Row
- rest 2.5 - 5 min between efforts
- make each row a max effort
100 DAY BURPEE CHALLENGE
Day 88
Burpees done to date: 3,916
Burpees remaining: 1,134
Way to go, Lani! That's awesome!!
Posted by Becca
Go Hercules!!!
Posted by mtanwyck
Bring in the New Year
Friday, January 02, 2009
January - it's that time of year again... when new years resolutionaries are suddenly motivated to do whatever it takes to get in shape again. They'll join a gym, start a diet, work out for the first time in months (or years)... do whatever it takes to feel like they're doing something. There's nothing inherently wrong with making a New Year's resolution and getting started this way... the thing that most of these people forget (or never got in the first place) is that health and fitness is a way of life... something that takes a daily commitment over years and years... it's truly the marathon of life. So if you know someone like this, stand by them... and know that 30-60 days from now -they're going to need your support and encouragement.
If you are getting started on a diet, remember that dietary fat doesn't make you fat. Stay away from those carbs. Read Inuit-Paradox and post your thoughts to comments.
Naz & Jane at the top of the ropes.
Today's Workout
"Fight Gone Bad"
Complete as many reps as possible of each movement for one minute:
Row (for calories)
Wall Ball (men-20 lbs; women-14 lbs)
Sumo Deadlift High Pull (men-75 lbs; women-55 lbs)
Box Jumps
Push Press (men-75 lbs; women-55 lbs)
- at the end of 1 round (5 minutes), take a 1 minute rest. Repeat this for a total of three rounds.
100 DAY BURPEE CHALLENGE
Day 85
Burpees done to date: 3,655
Burpees remaining: 1,395
Its all been downhill since the agrarian revolution... Seriously though, is anyone surprised that people used to know how to eat? More and more I think we've forgotten more than we know.
Posted by Sean R
PS- I was conflicted about what to eat for breakfast, now I know: I'm going to go eat some buffalo with a side of buffalo... Hairy-cows are yummy!
Posted by Sean R
Holiday Day 9: HAPPY NEW YEAR!
Thursday, January 01, 2009
Dance, jump... whatever! Celebrate the New Year!
Today's Workout
"Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
**Note: If you don't have a pull up bar: 125 push ups, 125 sit ups, 125 squats
100 DAY BURPEE CHALLENGE
Day 84
Burpees done to date: 3,570
Burpees remaining: 1,480
Holiday Day 8
Wednesday, December 31, 2008
Now that's overhead - nice, Tana!
Today's Workout
5 rounds for time of:
40 walking lunges
20 burpees
100 DAY BURPEE CHALLENGE
Day 83
Burpees done to date: 3,486
Burpees remaining: 1,564
Holiday Day 7
Tuesday, December 30, 2008
Get some, Gary!
Today's Workout
For time:
400m run
100 bird pickers
400m run
80 plank ups
400m run
60 burpees
400m run
40 squats
100 DAY BURPEE CHALLENGE
Day 82
Burpees done to date: 3,403
Burpees remaining: 1,647
My 2008 New Year's resolution was doing 10 pull ups unassisted. This morning I realized I only had 2 days left, so I figured I would max this morning--and I did 10. It's amazing how happy that made me. Now, 10 pull ups may not be much to brag about, but for the few of us in the "300 Club" (combined weight and age over 300), it's something. Of course, I immediately realized I picked too low a goal, so now I have to pick something tougher for 2009. I am thinking about a press to a handstand from a frog position--can anyone do one of these?
Posted by Matt F
Kudos Matt.... Nice work! And yea, go ahead and set some high goals for this year. Then reach, strive and work to achieve them!
Posted by Jonesy
Holiday Day 6
Monday, December 29, 2008
Sierra's enjoying her squats!
If you get a chance, check THIS out - Slamball!
Today's Workout
50-40-30-20-10 rep rounds for time of:
Mountain climbers (2 count)
Sit ups
Good mornings
100 DAY BURPEE CHALLENGE
Day 81
Burpees done to date: 3,321
Burpees remaining: 1,729
Hi - Is anybody out there that can tell me what mountain climbers and good mornings are? Thx 
Posted by Denise
Good Mornings - http://www.5min.com/Video/How-to-Do-the-Good-Morning-Exercise-23492201
Mounain Climbers - http://www.expertvillage.com/video/615_calisthenics-mountain-climber.htm
ENJOY!
Posted by JeffL
Holiday Day 5
Sunday, December 28, 2008
Remember when...?
Today's Workout
"Nicole"
Complete as many rounds in 20 minutes of:
400m Run
Max set up pull-ups
- keep track of your total number of pull ups
**Note: if you don't have a pull-up bar, substitute push-ups for pull-ups
100 DAY BURPEE CHALLENGE
Day 80
Burpees done to date: 3,240
Burpees remaining: 1,810
Holiday Day 4
Saturday, December 27, 2008
Great gymnastic kip - thanks Leo for the demo!
Today's Workout
20-18-16-14-12-10-8-6-4-2 rep rounds for time of:
Bicycles (4 count)
Lateral bridges (left side)
Arch rocks
Lateral bridges (right side)
100 DAY BURPEE CHALLENGE
Day 79
Burpees done to date: 3,160
Burpees remaining: 1,890
Holiday Day 3
Friday, December 26, 2008
Creative resting - nice, Jeff!
Want to know the nutritional content of what you're eating? www.nutritiondata.com
Today's Workout
"Michael" (mod: no ghd)
3 rounds for time of:
800m run
50 arch rocks
50 sit-ups
100 DAY BURPEE CHALLENGE
Day 78
Burpees done to date: 3,081
Burpees remaining: 1,969
Under 2,000 left! That's a good feeling!
Posted by Becca
"Want to know the nutritional content of what you're eating? www.nutritiondata.com"
For some reason that feels like a threat! LOL 
Posted by Jordan M.
Holiday Day 2: MERRY CHRISTMAS!
Thursday, December 25, 2008
Today's Workout
"12 days of Christmas"
Complete the movements below in the following sequence:
Round 1: 1 push-up
Round 2: 1 push-up, 2 plank-ups
Round 3: 1 push-up, 2 plank-ups, 3 mountain climbers
Continue in this manner through round 12.
1 push-up
2 plank-ups
3 mountain climbers (4 count)
4 arch rocks
5 bicycles
6 BURPEES
7 jumping lunges (2 count)
8 squat jumps
9 flutter kicks (4 count)
10 good mornings
11 pull ups
1200m run
100 DAY BURPEE CHALLENGE
Day 77
Burpees done to date: 3,003
Burpees remaining: 2,047
32:40
substituted 10 HS pushup negatives for pullups;
no 1200m run so eliminated round 12
Posted by apaden
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