KAREN

150 WALL BALL 20/14

FYI, one spot has opened up in the Boxing Boot Camp on Saturdays.  4 weeks left.  Email Andrea for details.  It’s 90 min of strength & conditioning and sparring in the ring. Saturdays @ 11am.

http://www.youtube.com/watch?v=Sp6KkZ0vxV0

Complete as many rounds as possible in 20 min. of:

5 clean and jerk   155/105

10 star jumps

15  push ups

Star jumps are a great movement to train hip explosiveness,and wow..what an ass kicker!!!! To perform the star jump, you start in an air squat position. You jump as high as you can and spread your arms and legs wide. In a perfect world, your head, hands and feet form the five points of a star while you are in midair.

Does anyone have a spare small fat panel monitor we can use/purchase for cheap at the gym? We need a 2nd one for the reception desk.

More info about getting strong…

http://drsquat.com/content/knowledge-base/fresh-look-strength

Dan R. {Roge} in NFLD

Over head squat

3-3-3-3-3

Complete as many rounds as possible in 5 mins of :

5 thrusters  95/65

5 pull ups

row 1000m

run 800m

100 double unders

row 500m

run 400m

50 double unders

row 250m

run 200m

25 double unders

This may be a long one,depending on how well your double unders are working.

http://www.parentcentral.ca/parent/newsfeatures/article/775218–naming-milton-school-after-wrestler-raises-eyebrows

*Rx+ =11 foot targetsare in play for our advanced athletes

Do you want to lose weight, get stronger and healthier? Who doesn’t! What if you could take the next 30 days and focus on you?  What if you had access to some of the best trainers and instructors and the support of a group of like-minded individuals?  Would you be able to achieve your goal?  We like to think so.  In fact we like to say that you will leave KYA training, leaner, healthier, stronger and wiser. Maybe you want to try CrossFit but you just aren’t there and want to lose some weight and get stronger before you jump in with both feet!

4 weeks of training offers the following types of results:

• Up to 10 pounds of weight loss
• Lost inches
• Increased core strength
• Increased energy
• Lowered blood pressure
• Increased nutritional knowledge
• Grocery shopping knowledge – what to buy and what to eat.
• Empowered mind
• Whole health energy!

If you could commit to 30 days of giving it your best, honest effort we can help you get to the end of the month and reach your health goals.  We will test you at the beginning, work on your weakness and propel your strengths.  We will help you feel empowered to take charge of your health.

This bootcamp is being kicked off by FirePower husband and wife team Heather and Mark Arnold from Hark Events Inc.

If you are interested you can call us at 289.891.9357

Click here for more on the Bootcamp

]]> http://www.firepowertraining.com/newsevents/latest-news/bootcamp-at-firepower/feed/ 11 http://www.firepowertraining.com/wods/wod-march-3/ http://www.firepowertraining.com/wods/wod-march-3/#comments Wed, 03 Mar 2010 04:12:20 +0000 George http://www.firepowertraining.com/?p=4640 Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments

Here’s an interesting video on letting your mind control your decisions…is your mind telling you CrossFit is too hard?

FirePower's New Level 1 Trainers: Dan R, Pat Sherwood, Chris, Vikki & Sarah

5 rounds for time of:

• 5 push press (95/65)
• 10 front squat
• 15 hang power clean
• 20 deadlift

3 min rest between rounds
I came across this, thought you may like it!

Squishy at the Bottom Monday, March 01, 2010 | Posted by Andy P.  Are you “squishy at the bottom” of your squat? You know… You accelerate as you move down toward the floor and when you reverse direction, your chest and upper torso keep moving down while your legs, butt and hips stop and start moving up, causing your former “good squat position” to disintegrate. Or, your body looks like a piece of wet spaghetti as you go down in the squat and it’s simply a miracle that you don’t get smushed by the bar and weight as it tries to continue it’s gravitational momentum down as you’re trying to change direction and stand back up?

If this sounds like you, remember, a strong squat begins with your breath. It’s your “12th man”… the thing that is responsible for maintaining tension in your torso, helping you to transfer the weight from the bar down into your legs, and transfer the force production from your legs back up into your shoulders. When you squat, you should NOT be breathing. Inhale, hold your breath, tighten your gut as if you were about to receive a punch. Then squat. Only release your breath after you’re finished ascending.

By the way, if you don’t believe me that you shouldn’t breathe when squatting (or moving any appreciable weight for that matter), try to get your car/truck/suv rolling by pushing it – hard. Try it twice – once while holding your breath and once while exhaling. What do you find?