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