Dec 31
2009

We hope you all have a great New Year. 2009 was filled with the usual (and some unusual) ups and downs. Everyone made it through and all we can do now is hope that 2010 will be better. For those who have stayed with us, we saw so many goals met and awesome accomplishments, Way to Go! For those who are no longer with us, we hope you are doing well. Make 2010 a year lacking in negativity and animosity, it is too draining and produces nothing positive. Looking forward, think about what you want out of the New Year. Write it down and remember to dream big! Look for the new goal board and the new record board for the new year, get focused and get yourself on a board. We will be helping folks get ready for some events in the spring (triathlons, marathon, half marathons, ect.) Decide now that 2010 is going to be your BEST year yet!

 funny-pictures-resolution-cats-treadmill



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Dec 30
2009

Thursday: 6:15am, 8:00am, 9:00am (All workouts, No stretch class)

                    ~ No Evening Workouts

Friday:  Happy New Year!

                 One Workout ~ 9am

Saturday: 8:00am Run(Weather Permitting, meet at “A Bagel and…”, South Gate OP)

                     9:00am Gym Workout



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Dec 30
2009

5-3-1
Power Cleans
5-3-1
Deadlift
—————
20 DB Lunges (25/45)
20 DB Swings (25/45)
~5 Rounds For Time!~

 

Really super piece on food/eating HERE



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Dec 29
2009

 

I have always liked a nice deep squat. In 10th grade weight training we were taught that there is no such thing as a too deep squat. When I was introduced to Kettlebells, Mike Mahlerdid not mince words about this at all. “We are the ONLY culture in the world that does not utilize a deep squat” Quality programs focus on the squat, and the default squatis DEEP! So where did the idea of a squat hurting your knees come from? Who knows! Who cares! In group fitness, partial squats were the taught norm, and even early personal training information talked about knee injuries and deep squats. So are lifters the ones filling physical therapy and orthopedic surgery offices with blown knees from squattingg? Nope. Runners and field sports (Soccer, Football ect…) are the leaders in that department.

AWESOME piece on knees HERE

goodsquats1

GOOD SQUAT

bad-squat-133x150

BAD SQUAT!



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Dec 28
2009

50 Thrusters (45lb)
40 Double Unders
~2 Rounds~
200M Run
20 Pull Ups
~4 Rounds~

~~FOR TIME~~



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Dec 27
2009

The New Year is upon us and people tend to get “serious” this time of year. Most of our folks are pretty goal oriented year round, and they will have the chance to kick it up a notch. We will have PR board up for the month of January it is prettyopen. If you want the top 1000M Row time, have at it. Any work out,and life, any odd “feats of strength” are game for the board. Food will become much more inclusive and interactive. If you want a head start get rid of grains and sugars now. We can not deal with performance nutrition and the consumption of sugar and cheap carbs simultaneously. We will keep you posted.

pasta

If this is your dinner, we are not judging we, but we can not deal with issues of fat, weak or slow while this is going on.

good

Much better!



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Dec 26
2009

80-60-40-20
Plate Squat (45/25)
40-30-20-10
KB Swings
40-30-20-10
Pull Ups
~For Time~



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Dec 26
2009

Too wet, see you at the gym 9am



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Dec 25
2009

We had a great family day! I hope everyone took the time to enjoy family and friends today.  There are so many less fortunate ~ Consider ourselves blessed.

Saturday Run

Tomorrow, if the weather holds out, we will be meeting at “A Bagel and..” shop, located in Manklin Meadows shopping center in the South Gate of Ocean Pines. Time is 8am, distance choices ~ 2, 3, or 4 miles. If weather continues to be wet, check this site. Will post by 7am, Saturday morning if run is still on.



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Dec 24
2009

Please enjoy whatever Holiday you celebrate! Take some time with loved ones to enjoy yourself. We will be running on Saturday at 8am and are working out at 9:00 and 9:30.



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