Warm-Up:
walking hamstring stretch
walking quad
skip
big skip
lateral shuffle
carioca
walking lunge
beast crawl
crab crawl

Skill:
partner kb complex
2-3x for each partner
basic-with one kb
5-swings-5-hi pull-5-snatch-5 clean
advanced with doubles

Workout:
20 min, partner you go, I go
8-db burpees
5-1 arm ring row
8-zercher sandbag squats
8-pike press-use pushup board or off boxes
8-trx/pw rollouts

rest 5 min

run a lap
rest 3 min repeat

It’s supposed to be hot again today and we’re planning on keeping the garage door closed and the A/C on high so get out of the heat and come join us at 5:30 or 6:30 tonight!  Don’t forget we are also offering yoga at 6:30 pm on Mondays as well!

as an alternative to the slack line we put out the big rope and did some walking split squats and pistols, here’s Tex and Courtney making it look easy!

Dean with a quick turn in Sunday's workout.

Partner kneeling throws in Sunday's workout.

Mark in Sunday's workout.

Yoga today at 4:30pm!

It's great to have Imran back in the gym on a summer break from law school.

Mallory with a push up in the P-bars in Monday's workout.

Warm-Up:

10 pass thrus

10 overhead squats

3 spidy to cossack

Skill:

4-5x

KB Complex: 5 reps of each: swing, hipull, snatch, clean & press

8 Pikes

10 wall angels

Workout:

15/15, each ex 4x at each station, 60 seconds rest

A) Sprint Btw Cones, Sprinter Start

B) Squat Thrust, Leg Swoop

C) Band Press, Band Pull

D) Row

E) Slam,  Jump Rope

In Kickball related news, we have signed up Team Recreate for games on Sunday starting June 10th and running through August 5th.  Games will be at Gabriel Park anywhere from 11am to 7pm.   We have a sign up sheet in class!

On Friday, we had you broad jumping onto half foam rollers... harder than it sounds!

Tyler and Brendan doing band sprints on Saturday

All smiles during the half turkish get-up

Connor looking strong doing his side plank.

Ladder drills on Saturday morn

Arune in Monday's 6:30pm yoga class!

Warm-Up:
3x
hip circles-10
sumo squats-8
pumps-6

Workout:

5 min couplets
rest 2 min btw couplets
A1)sandbag thrusters-8
A2)rope snaps-20

B1)p-bar pushup to dip-5
B2)sprinters starts in the bands-10

C1)sandbag up/downs-6
C2)front kick thru from beast-6

D1)20-swings
D2)jump rope-50

rest 5 min

6-spints -end of parking lot-walk back

Warm-Up:

3x
12-swings
8-goblet squats
1-windmill

mb beam ball-1 min each 2x thru

Skill:
sandbag up/down 2 each side, bear crawl with bag, sandbag up/down 2 each side
8-jump thrus on p-bars
static hold for 15 secs

Workout:

3x-partner

row 200m
15 swings
run out back door in front

If you’re looking for a race to run in the next month, I am race directing a 10k run/walk in West Linn on Memorial Day (May 28th).   Recreate is a sponsor!   Here is the link.   Let me know if you have any questions.

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)6-stache press

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

On a more fun note, it’s trainer Erin Hunt’s 30th birthday!!  Make sure to send her some birthday love when you see her next!

Emily brought in her mom, Martha, for the workout yesterday! We see where Emily got her athleticism. Hope to see you back in class, Martha!

Court making the single leg sandbag deadlift look easy.

Warm-Up:
2x thru
5-halos
5-around ankles pass
5-spinal wave
10-swings
5-goblet squat
5-cossacks 

Workout:

25 minutes, Partner,  You Go I Go
sandbag clean and squat
ring row-8
single leg sandbag dl-6
kb push press-8
rope snaps-25 

rest 5 min

partner
2x thru
row 250m
bear crawl up and back
10-squat jumps

Saturday workout:

Skill:

3x

partner pull-up ladder

1,2,3,4

then

run a lap

Workout:

how many rounds in 20 minutes

7 – swings

7 – slams

7 – burpees

Have a plan.  If you know that you are going out for dinner, eat less at lunch and breakfast so you can include a few higher calorie choices when you dine out.

Know how to read a menu.  Look for items that are steamed, broiled, baked or grilled.  Avoid foods with descriptions like crispy, fried, buttered and creamy.

Don’t be afraid to ask for substitutions.  Replace that order of fries with a side salad or fresh fruit.  Many restaurants are open to special requests, there are so many people with dietary restrictions that they are happy to offer alternatives that aren’t on the menu.

Hold the bread or chips before your meal.  Don’t fill up on empty calories.  Hunger can drive you to eat too much before your meal arrives.

Don’t be tempted to clean your plate.  Restaurant portions can often be enough for two to three people.  Consider sharing an entree with someone else or bring leftovers home for later.

Eat slowly, it takes roughly 20 minutes for your brain to get the message from your stomach that you are no longer hungry.  People that eat fast tend to overeat, slow eaters tend to eat less and are still satisfied.

Want dessert?  Order one dessert for the table with forks for everyone.  That way you can have a few bites without overindulging.

Most importantly don’t worry if you eat too much occasionally when you are out with friends.  Eating should be a pleasurable experience and counting calories shouldn’t always be a part of being social.  So enjoy your dinner out but stay on track when you are at home and limit meals out to special occasions.  We still have three weeks left in the weight loss challenge so you still have time to win!