Friday – June 27th, 2014

Announcements

Tonight is our Member Appreciation Night and Farewell party for Darian.

Starts at 5:30 pm

Bring a dish to share with everyone.

Motivation / Strength

If you are recently off of the On Ramp Program and don’t know what weight to start with for the strength program than just start off with the bar. The goal is to add 5 lbs (2.5 to each side) each week. You really can’t start to light. Each week increase the weight by 5 lbs. There will come a time where this will get very difficult. At this point you may only increase weight every few weeks or like me I am now lucky to increase weight by 5# each month. But think about this. If you increased your front squat, press, and deadlift by 5 lbs each month, where would you be in a year from now? 60 lbs heavier. That would be significant no matter where you start. Strength takes long term commitment. There is no quick fix. I started this strength program in September of 2013 at 95# for the Front Squat. This month I am at 165#. It has gotten very difficult and progress from here will be very slow coming but I never thought I would even get this high. Stay focused on consistent small gains over a long period of time.

Workout Strategy

Today’s workout is also an exercise on learning how to pace yourself. We are giving you 30 seconds to complete the required number of repetitions for the movement. If I was doing level 1 then I would have 30 seconds to complete my 5 wall balls. If it took me 10 seconds to complete the wall balls I would rest the remainder of the time. Then I would have 30 seconds to complete 5 box jumps. After that 30 seconds I would then have another 30 seconds to complete 5 kettlebell swings. I will repeat this cycle until I can not complete the required reps in the given 30 seconds. The goal today is to complete 60 rotations or 20 total rounds which is 30 minutes.

If you complete all 60 rotations then you will complete to following number of repetitions

Level 1 = 100 repetitions for each movement / 300 total reps

Level 2 = 120 repetitions for each movement / 360 total reps

Level 3 = 140 repetitions for each movement / 420 total reps

Level 4 = 160 repetitions for each movement / 480 total reps

Hopefully you will see what a difference a few reps can make and how you can decide the best rep scheme for your ability to ensure the best results in a workout. Today is going to be awesome.

Workout of the Day
Strength of the Day	Day 1, 2, or 3
Level 1: Every 30 seconds you will rotate between exercises. Complete as many rotations as possible 5 Wall Ball, 10/14# 5 Box Jump 5 KettleBell Swings 35/26# Your workout is done when you can’t complete the reps in the 30 second time limit.	Level 2: Every 30 seconds you will rotate between exercises. Complete as many rotations as possible 6 Wall Ball, 10/14# 6 Box Jump 20/16″ 6 KettleBell Swings, 35/26# Your workout is done when you can’t complete the reps in the 30 second time limit.
Level 3: Every 30 seconds you will rotate between exercises.Complete as many rotations as possible 7 Wall Ball, 20/14# 7 Box Jump, 24/20″ 7 KettleBell Swings, 44/26# Your workout is done when you can’t complete the reps in the 30 second time limit.	Level 4: Every 30 seconds you will rotate between exercises. Complete as many rotations as possible8 Wall Ball, 20/14# 8 Box Jump, 24/20″ 8 KettleBell Swings, 53/35# *60 Rotations (20 Rounds) Your workout is done when you can’t complete the reps in the 30 second time limit.

Workout of the Day

Strength of the Day

Day 1, 2, or 3

Level 1:

Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

5 Wall Ball, 10/14#

5 Box Jump

5 KettleBell Swings 35/26#

Your workout is done when you can’t complete the reps in the 30 second time limit.

Level 2:

Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

6 Wall Ball, 10/14#

6 Box Jump 20/16″

6 KettleBell Swings, 35/26#

Your workout is done when you can’t complete the reps in the 30 second time limit.

Level 3:

Every 30 seconds you will rotate between exercises.Complete as many rotations as possible

7 Wall Ball, 20/14#

7 Box Jump, 24/20″

7 KettleBell Swings, 44/26#

Your workout is done when you can’t complete the reps in the 30 second time limit.

Level 4:

Every 30 seconds you will rotate between exercises. Complete as many rotations as possible8 Wall Ball, 20/14#

8 Box Jump, 24/20″

8 KettleBell Swings, 53/35#

*60 Rotations (20 Rounds)

Your workout is done when you can’t complete the reps in the 30 second time limit.

Get more awesome: Work on your goal.

Friday – June 27th, 2014

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