12/29/11- Tire Flip & Row

For today's WOD you'll need to use a tractor tire and either rings or a TRX for rows. Superset between tire flips and rows, taking rests when necessary. Complete the reps for both before moving down in reps for the next set. Good luck!

20-18-16-14-12-10-8-6-4-2

12/6/11- Core & Burpees

Elbow Plank :60x3
Burpees 10
Mountain climbers 20x3
Burpees 10
Band Hold :45x3
Burpees 10
V-Ups 20x3
Burpees 10
Russian Twist w/ MB 20x3
Burpees 10
Bicycles 20x3
Burpees 10
Hand Plank :60x3
Burpees 10
Hanging Knee Ups 10x3
Burpees 10
Band Woodchops 10x3
Burpees 10

12/5/11- TRX Complex

Complete 10 reps of each exercise. Complete 4 total sets of the complex. Good luck!

Squat Jumps
Chest Press
Rows
Rollouts
Oblique Twist
Back Extension/Hip Drop
T-Fly
Step back Lunge & Knee
Atomic Pushup
Single Leg Squat
Triceps Extension
Side Lunge
Bicep Curl
Hamstring Runners

11/29/11- Kettlebell & Burpee

Suitcase 10
Overhead Swing 10
Single Arm Row 10
Two-Handed Swing 10
Squat & Press 10
Rotation 10
Squat 10
Lawn mower 10
Burpees 10

Repeat 3 times for a total of 4 sets.

11/28/11- 5K Run

11/25/11- Punkin Chunkin

Today's WOD involves throwing around a medicine ball, similar to punkin' chunkin.' Good luck!

Kneeling overhead throw 10
Two-handed swing and throw 10
Side to side throw 10
Ball slam 10
Squat and throw 10
Lawn mowers 10
Lying throw 10
Oblique rotation 10
Overhead extension 10
Alternating step back lunge 20
Chest wall throw 10

Repeat 3 times for a total of 4 sets. Check back in tomorrow for the WOD!

11/23/11- 5K Run

11/22/11- Kettlebell & Core

Circuit 1:
KB Swing 20x3
KB Overhead Swing 20x3
KB Swing & Catch 20x3
Elbow Plank 1:00x3
Hanging Knee Raise 15x3
KB Russian Twist 20x3

Circuit 2:
KB Lawnmower 12x3
KB Squat & Press 10x3
KB Turkish Getup 10x3
KB Plank & Single Arm Row 10x3
KB Lunge & Rotation 20x3
V-Ups 20x3
Leg Ups 20x3
Bicycles 20x3
Side Plank :30x3
Hand Plank 1:00x3

Good luck and check back in tomorrow for the WOD!

And.. The Video

Here's the video to accompany the pictures from the previous post.

A Very Impressive Tire Flip

Here's are a couple pictures of one of our clients completing a tire flip. Enjoy!

11/20/11- Plyo Workout

1. Box Jumps 6
2. Pushups 20
3. Stepback Lunges 20
4. Box Jumps 6
5. Pullups 10
6. Plank :60
7. Plyo Pushup 10
8. Russian Twist w/ MB 20
9. Squats 20
10. Plyo Pushup 10
11. Band Hold :45
12. Woodchops 20
13. Squat Jumps 10
14. Spiderman Plank :60
15. Mountainclimbers 20
16. Squat Jumps 10
17. Chinups 10
18. V-Ups 20
19. Squat Jumps 10
20. 2 mile run

Good luck and check in tomorrow for the WOD!

11/19/11- 5 mile run

11/18/11- Bar Complex

Today you'll need a barbell for the WOD.  Use a weight that allows you to complete all of the exercises in the complex without rest and without putting down the bar.  Complete ten reps of each exercise before moving to the next exercise and complete four total sets of the complex.  Good luck!

1. Straight Leg Deadlift
2. Push Press
3. Hang Clean
4. Bent Row
5. Front Squat
6. Shrugs
7. Stepback Lunge
8. Deadlift

Happy Birthday to my mom and Kate!  Check back in tomorrow for the WOD!

11/17/11- Kettlebell and Sprints

Today's WOD consists of using a Kettlebell for a majority of exercises and mixing in some sprints. Good luck!

1)Swings 20x3
:30 sprint
2)Single arm row 15x3
1:00 sprint
3)Overhead swing 20x3
:45 sprint
4)Squat and press 20x3
1:00 sprint
5)Turkish getup 10x3
:20 sprint
6)Suitcase 20x3
1:00 sprint
7)Oblique rotation 20x3
:30 sprint
8)Lawnmower 20x3
1:00 sprint

11/15/11- Medicine Ball Workout

For today's WOD, you'll need a medicine ball for all of the exercises. Complete 3 sets of each exercise before moving down the list. Good luck.

Slams 15
Lawn mowers 15
Squats 20
Rotation 15
Step back lunge and rotate 12
Lying press 20
Russian twist 20
Squat and chest press 20
Pushup 10
Walking lunge 20
Single arm pushup 10
V-Up 15
Single arm shoulder press 15
Between the legs figure 8's 20

Check back in tomorrow for the WOD!

11/14/11- 5K Run

11/13/11- Bands and Lunges

After yesterday's high scoring game, I ended up banging out 180 pushups and 156 squats, so we'll take it easy on the arms today.

For today's WOD you'll need a set of bands and we'll mix in some lunge variations. Good luck!

Wood chops 15x3
Step back lunges 40x3
Rows 20x3
Walking lunges 40x3
Lawn mowers 15x3
Single leg lunges 15x3
Oblique rotations 15x3
Stationary lunges 15x3
Band hold :45x3
Lunge to knee 15x3
Resisted kneeling crunch 20x3
Suspended lunge 10x3

Check back in tomorrow for the WOD!

11/12/11- Quack Attack

The Oregon Ducks are matched up against the Stanford Cardinals tonight in what should be an excellent game with lots of scoring.  Since the Oregon Ducks' mascot has a tradition of doing pushups with each score to match the team's points, (i.e. in a matchup against New Mexico last year, the duck completed 506 pushups in a 72-0 victory) you'll be testing out your squat and pushup capabilities in one of today's games.  With each score, regardless of the team, complete the number of squats to match the team's points.  On the next score, switch it up and go into pushups.  In a high scoring game, you'll get a pretty good workout, in a matchup similar to last week's LSU-Alabama game, you shouldn't even break a sweat.  Have fun with the workout and shoot for at least eight sets of each exercise.  And, since I've never been fond of Stanford nor do I understand all of the hoopla surrounding Andrew Luck, let's go Ducks! 

If you've never seen the duck in action, here's a little video...

11/11/11- 11 Of Everything

First, and foremost, thank you to all the veterans for all that they've done and all that they continue to do. Happy Veteran's Day!

Today's WOD is centered around 11 reps for each exercise. For beginners, stick with two rounds of the circuit, and for those of you looking for more of a challenge, complete four to five rounds of the circuit. Good luck!

Squat jumps
Plyo Pushups
Ring rows
Wood chops
Lawn mowers
Squats
Jump lunges
Pullups
Step back lunges
DB squat & press
Band rotation
Elbow to hand plank
V-Ups
Hanging knee ups
Walking lunges
Leg ups
Ball slams

Check back in tomorrow for the WOD!

11/10/11- 5 Mile Run

To commemorate Eli's 5 month birthday, today's WOD is a 5 mile run. Good luck!

11/9/11- Body Weight Circuit

Today you'll use mostly body weight exercises for the WOD.  If you can't do pullups, substitute ring or TRX rows, and if you can't access either of those, use a heavy set of bands for rows.  Good luck!

CIRCUIT 1

1. Squats 25
2. Pushups 25
3. Stepback Lunges 30
4. Plank :60
5. Pullups 10
6. Burpees 10

Repeat 2 times for a total of 3 sets, making sure to rest before repeating the circuit.

CIRCUIT 2

1. Step Ups 20
2. Dips 20
3. Walking Lunges 30
4. Chinups 10
5. Mountainclimbers 30
6. Jumping Jacks 30

Repeat 2 times for a total of 3 sets, making sure to rest before repeating the circuit.

CIRCUIT 3

1. Squat Hold :45
2. V-Ups 20
3. Hanging Knee Raise 10
4. Bridge :60
5. Standing Bird Dog :40
6. Punches 100

Repeat 2 times for a total of 3 sets, making sure to rest before repeating the circuit.

Check back in tomorrow for the WOD!

Paleo Granola

Here's a great Paleo granola recipe that I found while perusing some of the Paleo recipe sites.  It's a good alternative to the traditional granolas out there, most of which are filled with sugar and not a whole lot of much else.  Enjoy!

Paleo Granola

• 5 cups nuts and seeds (pumpkin seeds, flax seeds, pecans, and sunflower seeds; you can use whatever you want, but make sure you use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats)
• 1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)
• 1/3 cup Paleo-friendly oil ( coconut works well)
• 2 tsp vanilla
• 1 tsp cinnamon
• 1 tsp nutmeg
• 1 cup raisins
• 1 cup shredded unsweetened coconut

Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool. Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered, and bake for 30 minutes at 300 degrees. Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!

11/8/11- 5 mile run

5 mile run.  Record time.  Good luck!

11/7/11- Speed Burst

Today's WOD is all about keeping the heart rate elevated and getting you pretty gassed throughout the duration of the workout.  Go to max effort for each exercise, being sure to rest only when necessary.  Repeat each circuit three times for a total of four sets for each exercise.  Good luck!

CIRCUIT 1

1. Jump Squats 15
2. Burpees 15
3. Mountainclimbers 30
4. Jumping Jacks 50
5. Jump Rope :60

CIRCUIT 2

1. Alternating Jump Lunges 20
2. Elbow to Hand Planks 20
3. Jab/Cross Punches 100
4. Squats 25
5. Side Lunges 20

Check back in tomorrow for the WOD!

11/6/11- Pullups & Pushups

Today's WOD is centered around pullups and pushups. If you need to modify, make sure to do so because we're going for total reps. Good luck!

Pullups 2, 4, 6, 4, 2
Pushups 5, 10, 15, 10, 5
Turkish Get Up with KB 10
Belly Crawl 2x
Chinups 3, 6, 9, 12, 9, 6, 3
Pushups 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
Burpees 10
Hand Plank :60
Pullups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pyramid Pushups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
V-Ups 20
Bicycles 20
Pullups (max)
Pushups (max)

11/5/11- Leg Crusher

We'll be hitting just the legs today and using some stairs.  Good luck!

1. Squats 5, 10, 15, 20, 25, 30, 35, 40, 35, 30, 25, 20, 15, 10, 5
2. Stairs 5x up and down
3. Stepback Lunges 6, 12, 18, 24, 30, 36, 42, 36, 30, 24, 18, 12, 6
4. Stairs 5x up and down
5. Walking Lunges 6, 12, 18, 24, 30, 36, 42, 36, 30, 24, 18, 12, 6
6. Stairs 5x up and down
7. Squat Jumps 3, 6, 9, 12, 15, 12, 9, 6, 3
8. Stairs 5x up and down
9. Squat Hold :10, :20, :30, :40, :50, :60, :50, :40, :30, :20, :10
10. Stairs 5x up and down
11. Jumping Lunges 4, 8, 12, 16, 20, 16, 12, 8, 4
12. Stairs 5x up and down

Check back in tomorrow for the WOD!

11/3/11- 5K Run

11/2/11- The Lights Out Workout

As a result of the incredibly fluke snowstorm, we've been without power for 5 days, hence the lack of recent WOD's. I have, however, been busy carrying firewood up and down stairs, cutting down broken limbs on trees, and, of course, shoveling snow, which has served as my own personal WOD. Today's WOD involves just body weight and a little ingenuity. Good luck!

5 climbs up and down stairs
10 pushups
20 squats
5 climbs up and down stairs
2 hallway belly crawls
20 dips on stairs
15 step ups on stairs
10 pushups
5 pull ups
20 step back lunges
10 split squats
2 hallway bear crawls
:60 plank
10 squat jumps
:60 Spiderman plank
20 mountain climbers
10 climbs up and down stairs

10/27/11- 5K Run & Yoga

Today's workout starts with a 5K run then some yoga.  The yoga poses are basic intro poses and should be followed in sequential order.  Breathe normally and maintain each pose for 30 to 45 seconds.  Good luck!

1. Standing Backbend
2. Standing Forward Fold
3. Five Pointed Star
4. Chair
5. Warrior I
6. Warrior II
7. Hand Plank
8. Sphinx
9. Elbow Plank
10. Bird Dog
11. Downward Facing Dog
12. Child Pose
13. One Leg Bridge
14. Bridge
15. Child Pose

If you have any questions about poses, here's a great website that details the poses while also providing pictures of each pose, www.yogabasics.com.  Check back in tomorrow for the WOD!

10/25/11- Bands & Belly Crawl

For today's workout, you'll need space to perform belly crawls (BC).  Ideally, we're shooting for about 40 feet of distance for each crawl, so a football field, backyard, or any expansive indoor space will do.  One time across counts as a single rep.  Good luck!

1. BC x2
2. Walking Lunge 20
3. Pushups 15
4. BC x2
5. Squats 20
6. BC x1
7. LAT Band Pulldowns 20
8. Band Woodchops 15
9. Band Lateral Raise 10
10. BC x2
11. Band Chest Press 20
12. Band Hold :60
13. Band Squat Hold and Row 20
14. BC x2
15. Burpees 10
16. Band Tricep Pressdown 15
17. Band Bicep Curl 15
18. Stepback Lunge 20
19. Hand Plank :45
20. BC x4

Check out tomorrow's WOD!

10/24/11- Core Drop Sets & Intervals

Today's workout is all about the core and mixing in some intervals.  You can use any type of cardio equipment for the speed burst interval (SBI), and make sure you're working at 75% of your max effort, meaning slightly less than a sprint, for the full duration of the interval.  Whether you choose to use an elliptical, a rower, a bike, or even run outside, do so without resting during the interval and rest for ninety seconds upon completion of each SBI.  Good luck!

1. Elbow Plank 1:15, 1:00, :45
2. V-Ups 20, 15, 10
3. 2 min SBI
4. Side Plank :30, :20, :10
5. Hip Ups 30, 20, 10
6. 3 min SBI
7. Hand Plank 1:00, :50, :40
8. Bicycles 30, 20, 10
9. 4 min SBI
10. TRX Rollout 20, 15, 10
11. Bridge 1:30, 1:15, 1:00
12. 5 min SBI
13. Elbow to Hand Plank 10, 8, 6
14. Band Hold 1:00, :45, :30
15. 4 min SBI
16. Band Rotation 20, 15, 10
17. Spiderman Mountainclimbers 20, 15, 10
18. 3 min SBI
19. Leg Ups 20, 15, 10
20. Knee Ins 20, 15, 10
21. 2 min SBI

Check back in tomorrow for the WOD!

10/23/11- Kettlebell and Box

You'll need a set of light dumbbells (3lb.) for the boxing portion of today's WOD and you'll also need a kettlebell for the rest of the workout.  Complete the entire circuit before taking a rest.  Good luck!

CIRCUIT 1

1. KB Overhead Swing 10x2
2. KB Squat and Press 10x2
3. KB Suitcase 10x2
4. KB Single Arm Row 10x2
5. 2 minutes boxing

CIRCUIT 2

1. KB Swing 20x2
2. KB Bench Press 20x2
3. KB Walking Lunge 20x2
4. KB Stationary Lunge and Curl 10x2
5. 2 minutes boxing

CIRCUIT 3

1. KB Turkish Getup 5x2
2. KB Squats 20x2
3. KB Russian Twist 20x2
4. KB Lawnmower 10x2
5. 2 minutes boxing

CIRCUIT 4

1. 100 jab-cross
2. 100 uppercuts
3. 100 hooks
4. 3 minutes boxing

Check back in tomorrow for the WOD!

10/21/11- The Karyl Workout

Today's WOD is centered around Karyl's favorite exercises, or perhaps her least favorite exercises.  Good luck!

1. Squats 4, 8, 12, 16, 20, 16, 12, 8, 4
2. Pushups 3, 6, 9, 12, 15, 12, 9, 6, 3
3. Stepback Lunges 10, 20, 30, 40, 30, 20, 10
4. Elbow Planks :15, :30, :45, :60, :45, :30, :15
5. Squat Hold :10, :20, :30, :40, :30, :20, :10
6. Walking Lunges 8, 16, 24, 32, 40, 32, 24, 16, 8

CIRCUIT
Hand Plank :30x2
Band Hold :30x2
Band Woodchops 10x2
V-Ups 15x2
Bicycles 15x2
Mountainclimbers 20x2

Check back in tomorrow for the WOD!

10/20/11- Kettlebell and Stairs

You'll need one kettlebell and a flight of stairs for today's WOD.  If you really want to make things interesting, head to a football field and use the stadium stairs.  For each stair run, you'll run up the flight of stairs and back down.

1. 10 Burpees
2. 15 KB Swings
3. Stairs
4. 10 KB Suitcase
5. 10 KB Overhead
6. 20 KB Swing and Catch
7. 20 KB Sumo Squats
8. Stairs
9. 10 KB Lawnmowers
10. 20 KB Russian Twists
11. Stairs
12. 10 KB Squat and Press
13. Stairs
14. 20 KB Lying Press
15. 10 KB Turkish Getup
16. 10 KB Single Arm Straight Leg Deadlift
17. :30 KB Standing Bird Dog
18. Stairs
19. 20 KB Single Arm Row
20. 20 KB Alternating Lunge and Rotation
21. 20 KB Walking Lunge
22. 20 KB Squats
23. Stairs
24. 10 KB Pistol Squats
25. Stairs

Good luck and check back in tomorrow for the WOD!

10/19/11- Run in the Rain

The weather is horrible today but we're heading outside anyway.  Find some hills and run.  We're going for five miles, running at a consistent pace, and recording time.  Good luck and check back in tomorrow for the WOD!

10/18/11- Turkish Getups

Today's workout is centered around a gym favorite, the Turkish Getup.  You'll use a kettlebell, a dumbbell, a medicine ball, a sandbag, and body weight for variations of the exercise. 

CIRCUIT 1

1. KB Turkish Getup 8x2
2. Elbow Plank :60x2
3. Squat Jumps 10x2

CIRCUIT 2

1. DB Turkish Getup 8x2
2. Hand Plank :60x2
3. Pushups 20x2

CIRCUIT 3

1. MB Turkish Getup 8x2
2. KB Single Arm Row 20x2
3. Split Squats 20x2

CIRCUIT 4

1. Sandbag Turkish Getup 8x2
2. KB Swing 20x2
3. Squat and Press 20x2

CIRCUIT 5

1. Body Weight Turkish Getup 10x2
2. Stepback Lunges 20x2
3. KB Overhead Swing 10x2

Good luck and check back in tomorrow for the WOD!

10/17/11- Shrimp in a Fruity Salsa

Here's a tasty Paleo recipe combining shrimp and a mango salsa.  For those of you that get a little sick of protein thrown on top of a salad, this recipe adds a little variety and a bit of sweetness to a healthy Paleo dinner. 

Shrimp in Fruity Salsa

Serves 4

Shrimp and marinade ingredients

• 2 tbsp paleo cooking fat like coconut oil or clarified butter;
• 2 tbsp fresh lime juice;
• 2 tsp lime zest;
• 1 tsp ground cumin;
• 2 tbsp ground coriander;
• 20-24 large shrimp, peeled and deveined;
• 2 cloves garlic, minced;

Fruit salsa ingredients

• ½ red bell pepper, chopped;
• ½ mango, cubed;
• ¾ cup pineapple, cubed;
• 3 tbsp ground cumin;
• 2 green onions, chopped;
• 1 tsp lime zest;
• 1 tbsp lime juice;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. In a medium sized bowl, combine all the ingredients that make up the marinade. Toss in the shrimp and make sure all of the shrimp is evenly coated. Allow it to sit for approximately 15 minutes.
2. In a separate large bowl, combine the lime juice, lime zest and cumin. Once thoroughly mixed, add the green onions, pineapple, mango and bell pepper. Mix until the seasoning is evenly distributed.
3. Heat up a large skillet over a medium-high heat. Add the cooking fat and coat the pan. Place the shrimp in (you may have to cook in separate batches). Allow the shrimp to cook on each side for approximately 4 minutes total, until just cooked. Try not to overcook them as they easily become rubbery.
4. Once the shrimp is all cooked, add it to the fruit salsa and combine well. Season with salt and pepper to taste.

This is a very filling salad, so do not feel as though another dish is necessary to complete the meal. However, it would still side nicely with a simple steak.

**This recipe came from a great website for Paleo recipes, www.paleodietlifestyle.com.  If you want the basics of Paleo or need to add a little variety to your Paleo menu, the website is a tremendous resource.***

10/17/11- Run & Walk

Walk one mile.  Run four miles.  Walk one mile for cooldown.  Record time for four mile run.

10/16/11- Timed Drop Sets

Today's WOD involves timed drop sets.  You'll start the circuit doing one minute of each exercise then moving down the list to exercise #2, then #3, etc.  Once completing the circuit, rest for one minute then complete the circuit again, this time going for fifty seconds.  You'll work your way through the circuit until the sets are down to ten second intervals.  Record the number of reps for each round and shoot for as many reps as possible making sure to maintain excellent form throughout.

Miles and Monk playing a very wild game of fetch

1. Squats (:60, :50, :40, :30, :20, :10)
2. Pushups (:60, :50, :40, :30, :20, :10)
3. TRX Rows (:60, :50, :40, :30, :20, :10)
4. Burpees (:60, :50, :40, :30, :20, :10)
5. KB Swings (:60, :50, :40, :30, :20, :10)
6. Hand Planks (:60, :50, :40, :30, :20, :10)
7. Bicycles (:60, :50, :40, :30, :20, :10)
8. MB Russian Twists (:60, :50, :40, :30, :20, :10)
9. Alternating Stepback Lunges (:60, :50, :40, :30, :20, :10)
10. Bear Crawls (:60, :50, :40, :30, :20, :10)

Good luck and check back in tomorrow for the WOD!

BIGGEST LOSER DEADLINE!

This is the final deadline for the 2011 Biggest Loser at 1000 Percent Fitness!  If you'd like to participate, please call, shoot me an email, or fill out the contact form on www.1000percentfitness.com and I'll get you weighed in to start the competition.  We're also offering a FREE week of training (a $180 value) with the purchase of any of our personal training packs, but the offer expires at the end of October so sign up now!

10/15/11- Track Workout

You don't need any equipment for this workout, but you do need a track, so get your running shoes ready for today's WOD.  The running total for your overall mileage is displayed in parentheses.

1. Run 1 lap (.25mi)
2. 20 Jumping Jacks
3. Run 1 lap (.50mi)
4. 30 Mountainclimbers
5. Run 1 lap (.75mi)
6. 20 Pushups
7. Run 1 lap (1.00mi)
8. 25 Squats
9. Run 2 laps (1.50mi)
10. :60 Elbow Plank
11. 20 V-Ups
12. :30 Side Plank
13. 25 Bicycles
14. 10 Burpees
15. Run 1 lap (1.75mi)
16. 30 Stepback Lunges
17. :60 Bridge
18. :60 Hand Plank
19. 30 Walking Lunges
20. Run 2 laps (2.25mi)
21. Walk 1 lap (2.50mi)

Good luck and check back in tomorrow for the WOD!

10/13/11- 1000

The 1000 Rep Club is the highest achievement at 1000 Percent Fitness, so today's workout will be a 1000 rep workout outside of the gym.  Complete all of the exercises within the designated sets and rest as needed between sets.  Record your time and if you finish in under an hour, you may be ready to take a shot at the 1000 Rep Club and earn your T-shirt along with a spot on the wall.  The number in parentheses is your running count.

Set 1
Pushups 10x5 (50)
Squats 25x4 (150)
Jump Pullups 10x5 (200)
Stepback Lunges 20x3 (260)

Set 2
Ball Slams 10x4 (300)
Burpees 10x3 (330)
Alternating Step Ups 15x4 (390)
Ring Rows 10x5 (440)

Set 3
DB Squat and Press 20x3 (500)
MB Russian Twist 25x4 (600)
KB Swing 15x4 (660)
KB Single Arm Row 10x4 (700)

Sand Bag Carry at 2011 Boston Metro Dash

Set 4
MB Lawnmower 10x4 (740)
Mountainclimbers 20x3 (800)
KB Turkish Getup 5x4 (820)
Squat Jumps 15x4 (880)

Set 5
DB Walking Lunge 20x3 (940)
Elbow to Hand Plank 5x4 (960)
Hanging Knee Raise 10x4 (1000)

Good luck and check back in tomorrow for the WOD!

10/12/11- 5K Run

5K run and record time.  Check back in tomorrow for the WOD!

10/11/11- Dumbbell Complex



Cargo Net Climb at 2011 Boston Metro Dash

Get a pair of dumbbells that you can use for all of the exercises in the complex.  Complete each set without rest and without putting down the dumbbells.  Complete ten reps of each exercise for a total of five sets, resting two minutes in between sets.

1. Squat and Press
2. Deadlift
3. Alternating Shoulder Press
4. Bent Row
5. Straight Leg Deadlift
6. Bench Press
7. Alternating Bent Row
8. Stepback Lunges

Good luck and check back in tomorrow for the WOD!

10/10/11- 10 of Everything

You'll do ten reps of each exercise and repeat twice for a total of three sets.  Record time.

Tire flips at the 2011 Boston Metro Dash

1. Pushups
2. Ring or TRX Rows
3. Squats
4. Elbow to Hand Plank
5. Walking Lunge
6. Burpees
7. Split Squat
8. Mountainclimbers
9. Bicycles
10. Squat Jumps

Good luck and check back in tomorrow for the WOD!

10/9/11- Boxing & Jump Rope

Today you'll need a light pair of dumbbells for punching and a jump rope.

Round 1
100 jabs (left)
100 jabs (right)
100 jab-cross combos
100 uppercuts
100 hooks
Tabata jump rope intervals (:20/:10 for 4 minutes)

Round 2
2:00 mixed punches
1:00 jump rope

Round 3
3:00 mixed punches
2:00 jump rope

Round 4
1:00 mixed punches
2:00 jump rope

Round 5
3:00 mixed punches
1:00 jump rope

Round 6
Tabata mixed punch intervals (:20/:10 for 4 minutes)
1:00 jump rope

Round 7
Tabata jump rope intervals (:20/:10 for 4 minutes)
1:00 mixed punches

Round 8
3:00 mixed punches
3:00 jump rope

Good luck and check back in tomorrow for the WOD!

10/7/11- Rest Day

Rest day.  In the meantime, check out some photos from the 2011 Warrior Dash in Windham, NY.



Post-Race

Vertical Cargo Net

Horizontal Cargo Net

Mountain Slide

10/6/11- Mini Metro Dash

The Boston Metro Dash is in two days so what better way to ring in Thursday's WOD than with a Mini Metro Dash.  Complete the following exercises in order and record time, being sure to take as little rest as possible.

1. 100m sprint
2. 10 Pushups
3. 20 Mountainclimbers
4. 30 Walking Lunges
5. 10 Jump Pullups
6. 30 second Bear Crawl
7. 20 Squats
8. 10 Ball Slams
9. 10 Squat Jumps
10. 10 TRX Rows
11. 10 KB Swings
12. 10 Burpees
13. 30 second Belly Crawl
14. 20 Alternating Step Ups
15. 100m sprint with MB
16. 10 DB Squat and Press
17. 20 Alternating Jumping Lunges
18. 20 Alternating Stepback Lunges
19. 10 MB Wall Throws
20. 100m DB Farmer's Walk
21. 10 TRX T-Flys
22. 20 Russian Twists
23. 100m sprint with KB
24. 10 Chinups
25. 60 second sprint

Good luck and check back in tomorrow for the WOD!

10/5/11- 5K Run

5K Run for time.  Check back in tomorrow for the WOD.

10/4/11- Circuit and Slam

You'll need a medicine ball for this workout.  Complete circuits in order and repeat for a total of 4 sets.

Circuit 1:

1. Squats 20x4
2. Pushups 15x4
3. Stepback Lunges 20x4
4. Ball Slams 10x4

Circuit 2:

1. Elbow Plank :60x4
2. Stationary Lunge 20x4
3. Jump Pullups 10x4
4. Ball Slams 10x4

Circuit 3:

1. Walking Lunge 20x4
2. Bicycles 20x4
3. Burpees 10x4
4. Ball Slams 10x4

Good luck and check back in for tomorrow's WOD!

Spicy Scallop Salad Recipe

Here's a great recipe that I found on paleodietlifestyle.com. We actually made it for dinner tonight and it was delicious!

Spicy Scallop Salad

Serves 4

Ingredients

• 2 tsp cayenne pepper;
• 2 tsp freshly ground black pepper;
• 1 tsp sea salt;
• 1 lb small sea or bay scallops;
• 3 tbsp lemon juice (about 1.5 lemons);
• 1 tbsp paleo mayonnaise, optional;
• Pinch of cayenne pepper;
• 1 tsp Dijon or homemade mustard;
• 1 clove garlic, minced;
• 1/2 cup olive oil;
• 2 big handfuls of mixed greens;
• 1 red bell pepper, seeded and cut into strips;
• 1 avocado, cubed;
• Sea salt and freshly ground black pepper to taste;
• 3 tbsp cooking fat;

Preparation

1. Get your chopping done first and save the scallops for last to ensure they are still warm upon serving.
2. Combine mixed greens, peppers and avocado in a large bowl and set aside.
3. In a small bowl, prepare the vinaigrette by whisking together the lemon juice, mayonnaise, mustard, cayenne and salt and pepper to taste. Once combined, slowly mix in the olive oil.
4. In a bowl large enough to hold the scallops, mix the cayenne, salt and pepper.
5. Rinse the scallops and lightly pat dry.
6. Add the scallops to the mixture prepared in step 4 and ensure that they are evenly coated.
7. Over medium heat, heat a skillet and melt the cooking fat in preparation for searing the scallops. Your skillet must be hot prior to adding the scallops; however, do not allow the cooking fat to burn.
8. Place the scallops in the pan and cook for about two minutes per side, until they are opaque white and just cooked through.
9. Add the scallops to the bowl of mixed greens and veggies, and add the dressing over top. Serve while the scallops are still warm.

10/3/11- Track/Football Field Workout

Head to a track and football field for this workout.

1. 100m sprint, jog, 100m sprint
2. Pushup Pyramid 1-2-3-4-5-6-5-4-3-2-1
3. Backward Shuffle 40yds
4. Sideways Shuffle 40yds and back
5. 20 Burpees
6. Gassers 10-20-30-40-50-40-30-20-10 yard line sprint
7. 50yd Walking Lunge
8. 50yd Bear Crawl
9. 100m sprint, jog, 100m sprint
10. 25yd Belly Crawl
11. 10 Squat Jumps
12. Sprint/Walk Full Field and Back (alternate sprint and walk every 10 yards)
13. 30 Mountainclimbers
14. 50 Stepback Lunges
15. 60 second Hand Plank

Good luck and check back in for tomorrow's WOD!

10/2/11- TRX and Kettlebell Combo

Complete as many rounds as possible in 30 minutes.

1. TRX Atomic Pushups 10
2. KB Swings 20
3. TRX Rows 20
4. KB Turkish Get-Up 10
5. TRX T-Fly
6. KB Swing Overhead 10
7. TRX Squat Jumps 10
8. KB Single Arm Row 20
9. TRX Chest Press 20
10. KB Lawnmower 10
11. TRX Hip Drop to Back Extension 10
12. KB Swing and Catch 20
13. TRX Rollout 20
14. KB Single Arm Squat and Press 10
15. TRX Alternating Stepback Lunge and Knee Up 20

Good luck and check back in tomorrow for the WOD!

If your company has a health initiative to fulfill for 2011 or you would like to create one for 2012, we offer on site personal training in your place of business on a 1-on-1 or group basis and we also offer company discounts for groups coming into our facility.  And, remember, you can start your own healthy initiative!  Get a group of co-workers or friends together and we'll accommodate your fitness goals.  Not only will you get in shape but group sessions offer a cost-effective alternative to personal training, with sessions as low as $10 per session.  Please email me at cliff@1000percentfitness.com or send in a contact info form from our website, www.1000percentfitness.com, and we'll get back to you within 24 hours. 

10/1/11- Start to October

Today's workout is all about bodyweight exercises.  Complete five cycles of today's workout and record time.  Good luck!

1. 10 Burpees
2. 15 Pushups
3. 25 Squats
4. 60 second Elbow Plank
5. 20 Mountainclimbers
6. 30 Stepback Lunges
7. 15 V-Ups

Check back in tomorrow for the WOD!

9/27/11- 5K Run

2010 Warrior Dash

5K Run.  Maybe through mud to make things interesting.  Check back in tomorrow for the WOD!

9/25/11- NFL Sunday Workout

Karyl and Miles in their Giants gear

With the Giants facing the Eagles today the WOD is focused on getting in a quick workout between games.  So, whether you're watching the one o'clock, the four o'clock, or the Sunday Night Football game, you can fit this workout in and get back to watching the game.  Go Giants!

You'll be using a kettlebell (KB) and light dumbbells (DB) for Tabata boxing intervals.

1. KB Swings 15x2
2. KB Suitcase 10x2
3. KB Squat and Press 10x2
4. :20/:10 Tabata boxing interval for 4 min
5. KB Lawnmower 10x2
6. KB Single Arm Row 15x2
7. KB Russian Twist 15x2
8. :20/:10 Tabata boxing interval for 4 min
9. KB Swing and Catch 20x2
10. KB Overhead Swing 10x2
11. KB Stepback Lunge 10x2
12. :20/:10 Tabata boxing interval for 4 min
13. KB Squat 20x2
14. KB V-Ups 10x2
15. KB Turkish Get-Up 10x2
16. :20/:10 Tabata boxing interval for 4 min

Good luck and enjoy the games today.  Check back in tomorrow for the WOD!

9/24/11- Jump Rope Workout

For today's WOD you'll be doing the max amount of reps or time on a given exercise while mixing in some jump rope (JR).  Rest as needed.

1. 60 seconds JR
2. Pushups
3. 50 seconds JR
4. Squats
5. 40 seconds JR
6. Plank
7. 30 seconds JR
8. Pullups
9. 20 seconds JR
10. Bridge
11. 10 seconds JR
12. V-Ups
13. 15 seconds JR
14. Burpees
15. 30 seconds JR
16. Stepback Lunges
17. 45 seconds JR
18. Hand Plank
19. 60 seconds JR
20. Bicycles
21. 30 seconds JR
22. Squat Jumps
23. 60 seconds JR
24. Ring Rows
25. 30 seconds JR
26. Side Plank
27. 60 seconds JR
28. Walking Lunges
29. 30 seconds JR
30. MB Russian Twists
31. 60 seconds JR
32. Squat Hold
33. 30 seconds JR
34. Mountainclimbers
35. 60 seconds JR
36. Ring Chest Press
37. 30 seconds JR
38. DB Lateral to Front Raise
39. 30 seconds JR
40. Alternating Jump Lunges

If you ventured to the Durham Fair this weekend, this workout should help burn off some of the calories from the delicious but fried fair food.  Check back in for tomorrow's WOD!

9/23/11- Band Workout

You'll be using a set of bands for this workout.  Ideally, a set with a light, medium, and heavy resistance can be used, but if you have a light and heavy band, that will work too.  Complete 3 sets of 10 reps of each exercise before moving on to the next exercise, resting 20 seconds in between sets.

1. Chest Press
2. Prone Row
3. Woodchops
4. Band Hold and Squats
5. Overhead Triceps Extension
6. Biceps Curl
7. Lawnmowers
8. Stepback Lunge and Supine Row
9. Triceps Pressdown
10. Band Rotation
11. Chest Fly
12. Resisted Step Forward Lunge

Good luck and check back in for tomorrow's WOD!

9/22/11- Sprint Circuit aka The Running Around Like Monk Workout

Monk in his much younger days

Complete the following sequence two times in order, resting in between sets.

1. 25 Squats
2. 1 min Sprint
3. 20 Pushups
4. 1 min Jump Rope
5. 10 Pullups
6. 1 min DB Punches
7. 20 KB Swings
8. 20 Burpees
9. 40 Walking Lunges
10. 20 DB Bent Rows
11. 20 Squat Jumps
12. 20 MB Ball Slams
13. 40 Stepback Lunges
14. 20 DB Push Press
15. 1 min Plank

Good luck and check back in tomorrow for the WOD!

9/21/11- Tabata Run

Run for 40 minutes using :20/:10 sprint intervals mixed in.

1. 0:00 to 10:00- jog
2. 10:00 to 20:00- :20/:10 intervals
3. 20:00 to 30:00- run
4. 30:00 to 40:00- :20/:10 intervals

Good luck and check back in tomorrow for the WOD!

9/19/11- TRX 100

TRX Suspended Single Leg Lunge

To complete this workout, you'll need a TRX Suspension Trainer or rings or another type of suspension trainer (I'm partial to the Lifeline brand).  For beginners complete the circuit one time through.  For those who are seeking more of a challenge, complete it twice, and if that's too easy for you, complete it a third time for a total of 300 reps.

TRX 100 (complete 10 reps of each)

1. Suspended Pushups
2. Low Rows
3. Rollouts
4. Squat Jumps
5. Stepback Lunge and Knee (10 on each side)
6. Chest Press
7. T-Fly
8. Suspended Knee-In
9. Suspended Single Leg Lunge (10 on each side)
10. Back Extension w/ Hip Drop

Finish with 1 mile run.

Good luck and check back in tomorrow for the WOD!

9/17/11- 5K

Today's WOD involves running a 5K with some exercises mixed in.  Good luck.

1. Run 1K
2. 15 Pushups, 20 Squats, 20 Stepback Lunges, 10 Burpees
3. Run 1K
4. 20 Mountainclimbers, 60 second Plank, 20 Bicycles
5. Run 1K
6. 10 Jump Squats, 10 Pushups, 10 Alternating Jump Lunges
7. Run 1K
8. 60 second Hand Plank, 10 V-Ups, 15 Squats
9. Run 1K
10. Stretch

Check in tomorrow for the WOD!

9/16/11- Kettlebell Complex

You'll be using a single kettlebell for all of the exercises in the complex.  Complete each complex without putting down the kettlebell.

Men: 15lb KB (beginner) 25lb KB (advanced)
Women: 10lb KB (beginner) 20lb KB (advanced)

COMPLEX 1 (10 reps on each side)
1) Swing and Catch
2) Suitcase Swing
3) Squat and Press
4) Overhead Swing
5) Oblique Rotation
6) Lawnmower

Repeat once for a total of 2 sets

COMPLEX 2 (15 reps- each side for two sided exercises)
1) Two Handed Swing
2) Squats
3) Stepback Lunges
4) Walking Lunges
5) Oblique Rotations

Repeat once for a total of 2 sets

Good luck and check in tomorrow for the WOD!

9/15/11- Gauntlet

After an off day yesterday, you should be well rested, so today's workout will be a little on the difficult side.  You'll complete each exercise in the sequence with as little rest as necessary.  Consider it an homage to the mud runs and obstacle course races which I love so very much.  Good luck.

Warrior Dash 2010

1. 1 minute sprint
2. 10 pushups
3. 10 squat jumps
4. 30 second belly crawl
5. 10 rows (TRX or bands)
6. 100 punches
7. 25 squats
8. 1 minute sprint
9. 30 second bear crawl
10. 10 ball slams
11. 20 mountainclimbers
12. 10 box jumps (24" high)
13. 1 minute walking medicine ball carry
14. 10 dumbbell squat and press
15. 100 uppercuts
16. 10 dumbbell bent rows
17. 40 stepback lunges
18. 20 Russian twists with medicine ball
19. 40 walking lunges
20. 1 minute sprint

Check back in tomorrow for the WOD!

9/13/11- Drop Sets & Boxing

1. DB Squat and Press 25,20,15,10,5
2. Pushups 15,12,9,6,3
3. DB Straight Leg Deadlift 25,20,15,10,5
4. KB Swing 20,16,12,8,4
5. Plank :60,:50,:40,:30,:20
6. MB Slam 20,16,12,8,4
7. Burpees 15,12,9,6,3
8. DB Bent Row 25,20,15,10,5

Left Foot Leading
100 Jabs
100 Hooks
100 Uppercuts
100 Jab/Cross

Right Foot Leading
100 Jabs
100 Hooks
100 Uppercuts
100 Jab/Cross

Good luck and check in for tomorrow's WOD!

9/12/11- Screaming Lungs

As most people know from coming into the gym, I'm a big fan of barefoot running and the benefits of moving away from traditional running shoes.  A great book that explains barefoot running while also telling an unbelievable story is "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen," by Christopher McDougall.  You can find it in a number of places, including B&N and Amazon and it's a NY Times Bestseller, so check it out.

In terms of barefoot shoes, I highly recommend Vibram FiveFingers because they make many different options for barefoot runners, from the complete minimalist shoe to barefoot hybrids.  There's a picture below displaying their black/camo minimalist shoe.  Here's a link to their website:  http://vibramfivefingers.com/index.htm

As for the workout, here you go:

1. 1 mile run
2. Tabata Punches (:20/:10) for 4 minutes
3. 1 minute sprint
4. Tabata Squat Jumps (:20/:10) for 4 minutes
5. 1 minute sprint
6. Tabata Alternating Lunge Jumps (:20/:10) for 4 minutes
7. 1 minute sprint
8. Tabata Jump Rope (:20/:10) for 4 minutes
9. 1 minute sprint
10. Tabata Punches (:20/:10) for 4 minutes
11. 1 mile jog

Good luck with this workout because you should be pretty gassed afterwards.  Check in tomorrow for the WOD!

9/11/11- Commercial Workout

Since it's opening weekend for football, I'll assume that most people will use being glued to the TV as their excuse for not working out.  Instead, use the games to your advantage.  Complete the following workout in order during the commercial breaks in the game and complete as many exercises as you can.  Start off where you ended with each subsequent commercial break.

1. 10 Pushups
2. 10 Squats
3. 30 second Plank
4. 20 walking Lunges
5. 10 Burpees
6. 10 Pullups or Band Rows
7. 20 Mountainclimbers
8. 20 Stepback Lunges
9. 10 V-Ups
10. 30 second Squat Hold
11. 10 Squat and Presses (w/ dumbbells, bands, or a medicine ball)
12. 20 Bicycles
13. 10 Bent Rows (w/ dumbbells or bands)
14. 10 Squat Jumps
15. 50 Punches

Good luck with the workout and enjoy today's games!  Check back in tomorrow for the WOD!

9/10/11- The Eli Workout

Our little Eli is at the twelve pound mark, so it seems fitting to have a workout geared around something similar, but a bit more rotund... a twelve pound medicine ball, abbreviated MB.  If a twelve pounder is too heavy, use a lighter weight, such as a six or eight pound ball.  Each exercise is done with the MB unless noted otherwise.

Circuit 1:  

20 Stepback Lunges
10 Ball Slams
20 Ball Rotations
10 Pushups (w/out MB)
100 Punches (w/out MB)
COMPLETE FOR A TOTAL OF 3 SETS

Circuit 2:

10 Lawnmowers (each side)
20 Swings
20 Russian Twists

20 Squats

10 Burpees (Up-Downs)

COMPLETE FOR A TOTAL OF 3 SETS

Check back in for tomorrow's WOD and good luck!

WOD: 5/17/11

Today's WOD is all about dumbbells.  Pick a pair of dumbbells that are difficult enough to allow for only 10 reps with good form for a squat and press.  Use the same weight for all of the other exercises, making sure to hold onto the dumbbells until you complete the set.  Complete 10 reps of each exercise in a circuit and rest for 60 seconds after each set.  Complete a total of six times and record your elapsed time for the completion of all six sets.

1. Squat and Press
2. Walking Lunges (10 reps each leg)
3. Alternating Bench Press (10 reps each arm)
4. Stepback Lunges (10 reps each leg)
5. Burpees (hold weights at shoulders with jump)
6. Single Leg Bent Row (10 reps each leg then switch)

Make sure to stay hydrated and maintain good form.  If you have any questions about the exercises feel free to leave a comment and I'll get back to you as soon as I can.  Check in tomorrow for Wednesday's WOD!

WOD: 5/16/11

We're mixing circuits today with some boxing intervals.  Complete 10 reps of each exercise in a circuit and perform the boxing interval immediately after.  Rest 90 seconds in between sets and complete a total of five times.  Record time from start until completion.

1. Pushups (modify on elevated bar or stairs if needed)
2. Bent Dumbbell Rows
3. Stepback Lunges (10 reps on each leg)
4. Up Down Planks (elbow to hands, 5 on each arm)
5. Squat and Press with Dumbbells
6. Jumping Jacks
7. Mountainclimbers (10 reps on each leg)
8. Stationary Lunge with Biceps Curl (10 reps on each leg)
9. Kettlebell Two-Handed Swing
10. Kettlebell Oblique Rotation (10 reps on each side)
11. Punches (100 punches as fast as you can- mix and match punching combos)

Remember to maintain form and stretch afterwards.  You should be very winded throughout the workout so be sure to utilize the 90 second rest and rehydrate.  Check in tomorrow for Tuesday's WOD!

WOD: 5/14/11

Today's WOD is all about sprinting.  We're mixing Tabata intervals with increasing and decreasing sprints as well as sprints for time.  Before we begin the sprint medley, let's start off with a 5 minute jog, progressing into a run, then stretching for 5 minutes, and resting for 1 minute before starting the sprints.

Round 1: Tabata intervals :20/:10 for 4 minutes.  Sprint for 20 seconds, rest for 10 seconds, for a total of 4 minutes.  To get the most out of this exercise, you MUST sprint all out for the 20 seconds and rest completely during the 10 second rest.  If you're winded and can hardly catch your breath, then you are doing it correctly.

Round 2: Run for 15 seconds at 50% of max speed, sprint for 15 seconds at 100% of max speed, run for 15 seconds at 25% of max speed, and walk for 15 seconds.  Repeat cycle for a total of 10 minutes.

Round 3: Use your environment for your intervals.  If you're on a track use distance markers, if you're outside, you can use lamp posts or mailboxes, or, you can use the Johnny Damon method, which is wait for a car to pass you, and then chase it until it's completely out of sight.  Some of these methods are crazier than others, but all get the job done.  The plan here is simple, mix walking with sprinting, alternating from one to the next until you hit a total of 10 minutes.

To cool down, walk for approximately 5 to 10 minutes in order to get your heart rate down to around 100 beats per minute or less.  Stretch for 5 minutes and rehydrate.  Keep up the good work and check back in tomorrow for the workout of the day!

WOD: 5/13/11

Blogger was down yesterday, hence the reason for no Thursday WOD.  Consider it a rest day and take on the challenge of Friday's WOD.  Today we're mixing in a full body workout and counting down the reps from 10 down to 1.  Complete the exercises in a circuit, one after another without rest, completing 10 reps for each exercise in round 1, then rest for 1 minute.  In round 2, complete all of the exercises in a circuit again, completing 9 reps for each exercise, and then resting for 50 seconds.  In round three it's 8 reps and a 40 second rest, in round 4 you're shooting for 7 reps and a 30 second rest, 6 reps in round 5 with a 20 second rest, and no rest after round 6 and so on.  You continue each round in a circuit manner until you work your way down to 1 rep.  Here are the exercises:

1. Pushups (to modify, use stairs or an elevated bar)
2. Squats
3. Inverted Rows (with a TRX Suspension Trainer, gymnastics rings, or underneath a bar)
4. Step Back Lunges (reps count for each leg)

Time your start and completion to track your progress and make sure to maintain form throughout.  Stay hydrated, stretch afterwards and check in tomorrow for Saturday's WOD.  

WOD: 5/11/11

Today we're doing boxing intervals!  You can hit a heavy bag, use light dumbbells, or simply use your fists for today's workout.  We're going to be using :20/:10 Tabata intervals for each round, which last for 4 minutes.  You get a 90 second rest in between rounds, and then right back into the action.  We're going for 6 rounds today, for a total of 24 minutes of intervals.  Make sure to give 1000% effort in each interval, and you should be huffing, puffing, and dripping with sweat throughout.

Round 1: Hooks to the head
Round 2: Left jab, right hook
Round 3: Right jab, left hook
Round 4: Uppercuts
Round 5: Hooks to the body
Round 6: Fast jabs (alternate lead leg with each interval)

Make sure to hydrate and try to exhale forcefully with each punch.  You'll work your core even more and it will help to regulate your breathing and heart rate.  Good luck and check back in tomorrow for Thursday's workout of the day!

WOD 5/10/11

Today's workout involves Coach Robert Dos Remedios' techniques provided in his book, "Cardio Strength Training."  Use a kettlebell that you would use for ten reps and complete one exercise after another in a circuit, making sure to complete all exercises and reps before putting down the kettlebell.  Time each circuit and attempt to complete it a total of four times, resting two minutes in between sets.  Remember, good form is key and steady, controlled breathing is essential as well.  Good luck!

1. Two Handed Kettlebell Swing
2. Upside Down Kettlebell Sumo Squats
3. Kettlebell Push Press (ten reps for each side)

As an added challenge, attempt to beat your previous times and record the weight and times for future use.  Stay hydrated and check back in tomorrow for Wednesday's Workout of the Day!

WOD: 5/9/11

Burning Leg 24's

Here's a great leg matrix to add to your workout today.  For beginners, shoot for 10 reps, intermediate athletes go for 15, and if you really want a challenge, go for all 24!  Here's how it works, start off with exercise #1 and complete the number of reps.  Immediately move to exercise #2, then #3, and finally finishing with exercise #4, all without resting in between exercises.  For today, we're focusing on the legs:

1. Bodyweight Squats
2. Split Squat (each leg)
3. Stepback Lunges (each leg)
4. Squat Jumps

Try to complete 3 cycles of the "24's" and record the time for completion.  Make sure to rest 90 to 120 seconds in between sets to ensure proper recovery.  Remember, we're shooting for speed, explosiveness, and excellent form throughout the exercises.  If you're dripping with sweat and are pondering whether you're going to see your last meal for the second time today, then you've done execellently.  Be sure to stretch, rehydrate, and check back in tomorrow for the WOD.