2/29/12- BLT

B.L.T.
Barbell Leaps Tabata

You'll need a barbell for today's WOD, space for squat jumps (the leap), and something for Tabata intervals (rower, ropes, jump rope, light dumbbells, etc.).  Complete the barbell complex, then proceed to the squat jumps, then move on to the Tabata interval.  Complete for a total of 4 sets.  Good luck!

Barbell Complex (10 reps of each exercise)

1. SL Deadlift
2. Hang Clean
3. Push Press
4. Bent Row
5. Front Squat
6. Shrugs

Squat Jumps (10 reps)

Tabata Interval (4 min of :20/:10)

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WOD? How about a ROD?

Since we've been changing things around at 1000 Percent Fitness, we decided to shake things up on The Daily SWEAT as well.  Along with our Workout of the Day (WOD) we'll be adding a Recipe of the Day (ROD) to our posts, all of which will be delicious Paleo recipes for those of you looking to add variety to your snacks and meals.  If you have any questions or requests, shoot me a message and I'll get back to you within 24 hours.  Enjoy!

Thai Chicken Curry Soup

Serves 4

Ingredients

• 2 tsp coconut oil;
• 1 chicken breast, chopped;
• 1 onion, finely chopped;
• 1 red bell pepper, chopped;
• 1 cup button mushrooms, chopped;
• 2-3 tbsp curry powder;
• 2 cups water or chicken stock;
• 1 tbsp almond flour, optional, for thickening;
• 3 cups coconut milk;
• 1 tbsp fish sauce, optional;
• ½ tsp fresh coriander, finely chopped;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Add the coconut oil and chicken to a large saucepan over a medium heat. Toss the chicken in the oil and cook for about 2 minutes.
2. Add the onion, red bell pepper and mushrooms to the saucepan and cook for just a minute. Season to taste with salt and pepper at this point.
3. Coat the meat and vegetables in the curry powder (add up to 3 tbsp depending on how spicy you want the dish to be). Cook for just about 45 seconds.
4. Add the water or stock, almond flour, coconut milk and fish sauce. Stir well. Allow the soup to simmer for 5 to 10 minutes, until the vegetables are tender and the chicken is cooked through.
5. Adjust the seasoning, if needed, and top with the fresh coriander prior to serving.

2/28/12- Mixed Bag

KB Overhead
TRX Rollout
DB Squat & Press
Elbow to Hand Plank
MB Russian Twist
Pushups
TRX Row
Squat Jumps
KB Figure 8's
Mountainclimbers
KB Swing
DB Plank SAR

15/12/9/6/3

2/26/12- 5K Run

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Personal Training in a Group Setting

One Hour:
2x/week- $100/month, now $50!
Unlimited- $250/month, now $125!

1/2 Hour:
2x/week- $60/month, now $30
Unlimited- $150/month, now $75

Sign up with a friend!

*for new members only
*cannot be combined with any other offers
*for your first month only

2/24/12- Squat & Pushup Combo

Plyo Pushup
Jump Squat
2/4/6/8/10/8/6/4/2

Squat
Pushup
5/10/15/20/25/20/15/10/5

Squat Hold
Hand Plank
:15/:30/:45/:60/:45/:30/:15

2/23/12- KB & DB Combo

For today's WOD you'll need a kettlebell (KB) and a set of dumbbells (DB). Complete complex and interval before repeating twice, for a total of 3 sets for each complex.

KB Complex:
Swing
Squat & Press
SAR
Figure 8's
Swing & Catch
2 Min Run

DB Complex:
Bench Press
Bent Row
Squats
Alternating Shoulder Press
Stepback Lunge
Deadlift
2 Min Run

The Challenge Is On!

2/21/12- 5K Run

2/20/12- Tabata Mix

Tabata Intervals (4 min of :20 work, :10 rest, 8 total cycles) for all exercises today, resting :45 in between sets.

1)Squats
2)Jump Rope
3)Pushups
4)Jumping Jacks
5)Burpees
6)Punches

Class Schedule

Monday-
Boxing @6pm
SWEAT @7pm

Tuesday-
Spinning @6pm
SWEAT @7pm

Wednesday-
Spinning @6pm
SWEAT @7pm

Thursday-
Boxing @6pm
SWEAT @7pm

Our new Midday Blast will start 2/27/12 along with our Baby & Me classes. These classes will be 20 minutes of fat-blasting and toning, specially designed for those of you without a lot of time but in need of a great workout.

Midday Blast
Monday-Friday 12:00pm & 1:00pm

Baby & Me
Monday-Friday 12:30pm & 1:30pm
(ideal for parents with children 4 and under)

Call or email for more info and to sign up. Your first class is FREE!

OUR NEW PRICES!!

We've changed things around a bit, including our prices, which are now insanely low!  Jumpstart your workouts and experience the difference of a small gym with BIG results!


Group Classes
Single Class: $10
Unlimited Classes: $50/month

Personal Training
(up to 2 people per session)
One Hour Personal Training:
Single Session: $70
2x/week: $100/month
Unlimited: $250/month

1/2 Hour Personal Training:
Single Session: $30
2x/week: $60/month
Unlimited: $150/month

Call (203) 400-1121 or fill out our contact info page http://1000percentfitness.com/Contact.html to sign up!  Try your first class for FREE and get started with a FREE Fitness Assessment!

2/19/12- Core & Climb

You'll need stadium stairs or a long flight of stairs for today's stair climb (SC). Good luck!

Hand Plank :60x3
SC
Wall Squat :60x3
SC
Elbow Plank :60x3
SC
Mountainclimbers 20x3
SC
Bicycles 20x3
SC
V-Ups 20x3
SC
Hanging Knee Raise 15x3
SC
Spiderman Plank :60x3
SC

2/18/12- The Gauntlet

Squat Jump
Pushups
Stepback Lunges
Bent Rows
Squats
Burpees
Jump Lunges
TRX Rows
Jumping Jacks
Elbow to Hand Plank
Split Squats
Hanging Knee Raise
Walking Lunges
Woodchops
Lunge & Knee
Russian Twist
Pistol Squat
Turkish Getup

20/15/10/5

2/17/12- 5K Run

2/16/12- Barbell Complex

Complete 10 reps of each exercise before moving on. Complete 4 total sets. Good luck!

Deadlift
Hang Clean
Front Squat
Push Press
Bent Row
Shrugs
Step back Lunge

2/15/12- Medicine Ball Complex

Use a MB for all of the exercises in the complex. Complete 10 reps of each exercise and finish the entire circuit before repeating for a total of 5 sets. Good luck!

Squats
V-Ups
Russian Twist
Lawnmower
Wall Throw
Ball Slam
Step back Lunge
Figure 8's
Sumo Squat

2/11/12- 5 Mile Run

2/9/12- Kettlebell Ladder

For today's WOD you'll do 1 rep of each exercise and move onto the next exercise in the circuit. In the second set, complete 2 reps, then 3, and continue until you get to 10 reps of each exercise. Rest :30 in between sets. Good luck!

Squat & Press
Overhead Swing
SAR
Turkish Getup
Suitcase
Figure 8's
Swing
Windmill
SAP
Step back Lunge
Lawnmower
Russian Twist

2/8/12- 5K Run

2/6/12- The Champions Workout

The Giants are Superbowl Champions once again, so what better way to kick off the week than with a champion style workout. Complete10 reps and 4 sets of each circuit before moving on. Good luck. Awesome job once again Eli!

Kettlebell:
Overhead Swing
Windmill
SAR
Squat & Press
Swing

TRX:
Atomic Pushup
Suspended Lunge
Row
Squats
T-Fly

Dumbbell:
Bent Row
Alternating Bench Press
Walking Lunge
Shoulder Press
Step back Lunge

Bodyweight:
Pushup
Squat
Pullups
Step Ups
Elbow to Hand Plank

2/4/12- 5 Mile Run

2/3/12- Boxing Circuit

For today's WOD we'll be boxing throughout the workout. You can use a heavy bag, light dumbbells, or even shadowbox. For beginners, stick with 1 or 2 min rounds, while advanced SWEATers can go for 3 min rounds. Rest :45 in between circuits. Good luck!

Round 1:
Box
10 Pushups
10 Squats
10 Pullups
:30 Elbow Plank

Round 2:
Box
10 Burpees

Round 3:
Box
10 Russian Twist
20 Mountainclimbers
10 V-Ups

Round 4:
Box
20 Bicycles

Round 5:
Box
20 Situps

Round 6:
Box
20 Jumping Jacks

2/2/12- Sprint Intervals

Use a 1:1 rest to work ratio for today's WOD.

:20 SI
:30 SI
:40 SI
:50 SI
:60 SI
:50 SI
:40 SI
:30 SI
:20 SI

Run 1/4 mile at 75% max effort.
Run 1/4 mile at 80% max effort.
Run 5K, then finish with 5K walk.

2/1/12- Minute Blast

For every exercise in today's WOD, you'll do a minute full blast, resting when needed. Good luck!

Pushups
Squats
Walking Lunges
Pullups
Hand Plank
Bicycles
Step back Lunges
Mountainclimbers
Bridge
Burpees
DB Shoulder Press
DB Bent Row
DB Swing
DB Squat & Press
V-Ups
DB Lawnmowers
DB Rotation
DB SAR
Hand Plank
Jumping Jacks