Wednesday, November 11, 2009

Veterans Day

On Holidays that commemorate the formation of this great nation or our active and fallen soldiers, I like to pick one of the "Hero" workouts of the day from CrossFit.com for my clients to perform. These are always challenging, sometimes deceptively so. Today I picked "The Chief" (for more on "The Chief" click here)

As Many Rounds as Possible for 3 minutes:
3 heavy dumbbell cleans
6 push ups
9 squats
Rest for one minute and do four more times.

For a little extra kick we finished with 5 minutes of burpees alternated with reverse lunges.

Tuesday, November 10, 2009

The Burpee Challenge, Day 69

Only 31 days left in the Burpee Challenge. To date, those of us that are participating in the challenge have performed 2415 burpees over the first 69 days. Sounds like a lot, but that still leaves 2635 burpees to go. I've been adding variety to my burpees to break up the monotony, so I've decided to compile a list of burpee variants.
1)Flying Burpees
2)Deck Burpees
3)Dumbbell Press Burpees
4)Upright Row Burpees
5)Dumbbell Clean Burpees
6)Kettlebell High Pull Burpees
7)Kettlebell Snatch Burpees
8)One Leg up Burpees
9)Single Leg Burpees
10)Sledge Hammer Burpees
11)Ball Slam Burpees
12)Barbell Burpees
13)Clean and Jerk Burpees
14)Hindu Burpees
15)Box Jump Burpees
16)In and Out of Tire Jump Burpees
17)Burpee Pull Ups
18)Anchored Snatch Burpees

If I've missed any that you know of, let me know.

Sunday, November 8, 2009

The Holidays

Thank you to Lesley for teaching my Saturday morning class this past weekend. It was her first foray into instructing a class, and there were first time jitters, but things went well. Congratulations Lesley!

There will be more on this in this month's newsletter, but I will pose the question here: Do you have a plan to avoid the typical holiday weight gain? We are 8 days past Halloween, the genesis of those unwanted pounds. Then it's on to Thanksgiving and the unmitigated onslaught of treats, pot lucks and parties. What will you do to avoid packing on the pounds?

Thursday, November 5, 2009

Exercise Demos

I've been working on adding exercise demos to my website so I thought I would post them here as well. These demos are what I consider to be the foundation movements of my exercise program known as FFIT.