Tex and the gladiator TGU

Dave getting some height on the squat jumps on rings

Warm-Up:
flowfit
2x thru 3 reps of each mprovement
squat
quad squat
leg swoop
mountain climber
hindu/roller coaster
sumo squat
springy thingy
cossack
decks squat/spinal rock 

Skill:
sb rotational hip-6 each side
gladiator tgu-1 per side
pike-8

Workout:
partner 30/30
4 of each exercise at each station
rest 90 secs bwt sets
A1)squat jumps on rings
A2)leg curls

B1)shuttle run
B2)bear crawl

C1)double kb deadlift
C2)squat thrust

Nathan looks in awe of Robert's med ball throwing

Med ball throws over the beam

Warm-Up:
3x
10-pass thrus
10-overhead squats
5-spidys to cossack 

Skill:
5x
5-db snatch from floor
5-1 arm ring row
alligator crawl -one way

Workout:
how many rounds in 15 min
7-hindu pushups
7-sprinters lunge-each leg
14-bear squats
50-jump rope
run a lap or row 200m

Working out is a huge part of the equation in losing weight but it has to be done in conjunction with a sensible diet.  If you are feeling frustrated by the numbers on the scale consider starting a food journal.

Keeping a journal of everything you eat makes you instantly accountable for every calorie that goes into your mouth.  You are much less likely to eat that extra candy bar or bag of chips if you have to put in down on paper.  Ask a friend to look at your journal once a week to keep you honest and on track or ask any of the coaches in the gym give you some feedback.

Avoiding overly processed food is another easy way to cut calories and feel better.  In the wise words of Michael Pollan: “Eat food, not too much, mostly plants”  or even better “Don’t eat anything your great grandmother wouldn’t recognize as food” Making small changes and focusing on eating whole, unprocessed foods are a good way to shed the pounds.  If you aren’t familiar with his work, I highly recommend reading Omnivore’s Dilemma or Food Rules.

Here is a little video that illustrates some of his ideas on diet, nutrition and food production, enjoy!

Warm-Up:
12-swings
8-goblet
1-tgu
heavy carry 

Skill:

throws
10-scoop
10-power /r
10/power /l 

partner band
partner band bear crawl-3 up and back for each partner
partner band sprint-3 up and back for each partner

Workout:
“Super Awesome partner relay part deux
10-1 surfer pop up
squat hop
10-1 swings
kong crawl

Angela during the push up portion of the Big 55

Arune getting creative with his push ups.

Lauren's pony tail is also getting some height.

Courtney utilizing the box and ball for her push ups.

Tucker giving Lauren some love last night

Fury with some hops

Simon mixing it up with his push ups

Warm-Up:
band walks
monster walk
little skip
big skip
sun sal/cossack
bear crawl
kong crawl
inch worm
then
jump rope 100 forward/100 backward/ 100 running man

Workout:
Big 55
partner 10-1
deadlift
ring row/pullup
pushups
heavy slams
box jumps

if time permits
4 lap partner realy
or
1000m partner row

Courtney jump roping during yesterday's 40/20

Warm-Up:
flowfit
2x thru 3 reps of each movement
squat
quad squat
leg swoop
mountain climber
hindu/rollercoaster
sumo
springy thingy
cossack
deck squat/spinal rock 

Skill:
A)8 x 100m row with 30 secs rest btw sets
B1)slow tgu-1 rep
B2)sb bear crawl

Workout:

40/20

in place 5x rest 90 secs btw sets

• skaters
• h2h swings
• mobility burpee and or kick thru burpee
• alt dead clean-from the floor, should be heavy
• jump rope

If you’re interested in a group discount for the Shamrock Run on Sunday, March 18th, follow the below directions.   Group members do not have to be running the same race or have to run together.    Register by TODAY for your discount!!

• 1) Follow the following link
• 2) Choose the the fourth option down: Adult registering as part of a Group (4 or more)
• 3) Enter in all your information.   Where is asks for GROUP name, enter RECREATE.    Where is ask for GROUP LEADER, enter TRAVIS WEEKS.
• 4) You DO NOT have to all be running the same race, so choose whatever race you want.

David doing db burpees in yesterday's workout.

Down Dog!

Warm-Up:
3x
hip circles-10
sumo squat-8
hip stretch pushup-6

Skill:
front squat
2 x 5 warmup
then
3,2,1,1,1
+
6-trx pulling-face pull/w/hug/hug
3-spidy to cossack

Workout:
2x
runa lap
20-slams
15-m.c. each leg
10-db burpees
bear crawl from 2nd beam to garage door

Warm-Up:

3x
spinal wave-5
goblet squat-10
windmills-3 

partner mb throws over beam-1 min for each partner 2x thru

Skill:
pullups
stache press-6
5-kick thru burpees

Workout:
partner 5x
200m-row
bear crawl to back door
run out and to front door

Wednesday we played with some heavy turkish get-ups and then partnered up for 20 minutes of shouldering, jump squats and push presses.

Warm-up:

band walks
monster walk
little skips
big skips
sun sal/cossack
bear crawl
kong
inchworm
then
mb wheel

Skill:

tgu-2,2,1,1
heavy carry
3-springy thingy each side with a squat in between

Workout:

partner how many rounds in 20 min
12-shouldering-6 each side-either sb or mb
9-squat jumps hands on trx
6-db push press