Food Challenge participants this is the last week of the challenge.
Final Weigh In ~ Friday March 5th
We will be having a Food Tasting gathering for all of our clients on Friday evening @ 6pm.
Please RSVP personally to David or Lisa or you can email livelongfitness@live.com.
There is $225 in the winner’s pot ~ Good Luck.
800M Run
50 Wall Balls
50 Box Jumps
~3 Rounds For Time~
Sometimes a picture captures exactly what you want. Shel (Blue shirt) has a great push press and you can see why. The push press is not a slow grinding lift; it is a really powerful press coming through your hips and the bar ends with the arms fully extended.
Hello Runners! We will be meeting at the south gate in Ocean Pines at “A Bagel and..” bagel shop.
Two different starting times: 7:30am and 8:00am.
You can pick your distance and your pace, come on get moving!!
21 Push Press (65/95)
21 Double Unders
~5 Rounds For Time~
Don’t I need an hour to get results? This is a simple question with some very convoluted answers, but the easy answer in no. There are several equations and theories about HOW and WHY shorter training sessions can benefit you, but if you looking for a simple solution just realize that they can. MOST injuries around training are repetitive stress injuries that occur when you are doing high volume work. Think of it this way; if your feet are hitting the ground 100,000 times in a long run you have 100,000 chances for injury but you are also wearing the bones, tendons, joints and muscles down to a nub. If you went out for a VERY hard short run, your benefits are increased, and your injury risk is lowered. HERE is some great info about shorter training sessions.
Back Squats 5×5 working across. Take a middle weight from your last squat day and squat it for 5 reps. It should be HEAVY, but manageble for 5-7 reps. If you can do 10 reps, up your weight. Do 5 reps, rest and repeat for 5 rounds.
75 Walking Lunges
15 Power Cleans
~3 Rounds~
25 Sit Ups
250 Singles
~3 Rounds~
FOR TIME
Leah and Chris dumping Power Cleans. Today was dress alike day!
40-30-20-10
Pull Ups
10-20-30-40
Push Ups
40-30-20-10
Lunges
10-20-30-40
Wall Ball
~ For Time~
It’s easy to train when things are going well. It doesn’t take as much motivation to train when you are making gains and gains. When you are on a cycle of winning and getting stronger nearly every work out, but what about when things aren’t going well? When you are injured or, hitting plateaus, it is hard to get motivated. It is hard to work harder and harder and not see the results right away. Where are you?
400M Run
100 Squat
400M Run
75 Sit Ups
400M Run
100 Lunges
400M Run
75 Push Ups
400M Run
100 Singles
~For Time~
Options for tomorrow’s run:
If you need to get in more than 4 miles we will be meeting at 7:30am, if you need 4miles or less you do not have to be there until 8:00am.
Meeting at the Bagel Shop in the South Gate of Ocean Pines ~ ” A Bagel and…”
If you have any questions, please call 410-213-1078.
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