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!