LIFT 041417

Friday, 14Apr17 (Burpee Day 24)

Warm-up: 12 minutes

Mobilize + 30 seconds of burpees every time you hear the clock

3 min Abs Routine: 30 sec ea.

  • Dmax Wall Slam Sit-ups
  • Curl-ups
  • Switches

Partner Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Bench Press
  • BB Romainian Dead-lifts

Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds no rest

  • DB Man-makers
  • DB Close Grip Presses
  • KB Swings
  • Med Ball Alternating Push-ups
  • Tuck Jumps

LIFT 041317

LIFT ( Burpee Day 23)

Thursday, 13Apr17

Warmup – 2 rounds of

30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Cosack Stretch
  • Bear Crawls

1:30 minute Jump Rope

3 minute Static Ab Routine – 30 sec each (9 cycles)

  • Plank,
  • Hollow Out
  • Superman

Partner Up / IGOUGO for 12  minutes

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Challenge yourself !!!!

  • 1 Clean, 1 Front Squat, 1 Press
  • 2 Clean, 2 Front Squat, 2 Press …

Continue until both partners perform 5 of each  movement then drop reps back to 1 and climb up the ladder until 12 minutes expire
Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds (20 cycles) no rest between rds

  • High Knees
  • Sumo Burpees
  • Knee-Knee-Stand w single Racked KB (KB on right side lead with righ knee)
  • Figure 8 to Hold
  • KB Swings

HIIT 030416

Saturday, 04March16

Warm-up: 15min

30 sec each movement ~ 12 cycles

  • Air Squats
  • Rear Lunges
  • In & Outs
  • 180 Jumps
  • Groiners w/ Elbow Lift
  • Hip Extensions

Then….. 2 min Jump Rope

With remaining time Stretch and Foam Roll

 

Partner Pre-game: 7 min IGOUGO AMRAP

  • 10 D-max Squat Jumps
  • 15 D-max Sit-up Toss Ball

 

Workout:

Meta-Shred Saturday
15/15 seconds for 7 rounds ~ no rest

  • Rapid Plate Press
  • TRX Face Pulls
  • Battle Ropes
  • Kettlebell Swing
  • Hollow-Out Swimmers
  • Plate Snatch

 

LIFT 042816

LIFT

Thursday, 28Apr16

 

3 rounds of DB

  • Overhead Chops
  • Jack Presses
  • Iso-Shoulder Run
  • Downward/Upward Dog
  • Single Arm Crab Press (r)
  • Single Arm Crab Press (l)
  • Push-ups
  • Hollow outs

Partner -Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…

  • KB Swings 10 reps for 10 minutes
  • Dbl KB Dead Cleans 10 reps for 10 minutes

Remove equipment Quickly…

Now let’s move on to the body weight portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Jump Squats
  • Battle Ropes
  • Knees to Elbow
  • Barbell Reclines (11 holes down from the top)

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ROD 040815

ROD

Wednesday, 08Apr15

 

IGOUGO

This is a partner ROD. Choose up who is going first and then the count-up begins. Start with 1 repetition and go to the highest possible. The catch here is you will have 10 minutes at each series to get to your highest rep. If you fail to match the reps of your partner you must rest until you have recovered enough to catch up to the reps of your partner. You will continue from the number you failed to perform.

First Circuit – 12 minutes of… to the highest rep

  • KB H2H Swings
  • Judo Push-ups
  • Goblet Squats

Rest 2 minutes… continue

Second Circuit – 12 minutes of…to the highest rep

  • DB Snatches (r+l=1)
  • 2 Jack Burpees
  • Ball Slam

Post highest reps for each team on board.

___________________________________________________________

 

ROD 010815

ROD

Thursday, 08Jan15

 

IGOUGO Ladder

You will need a pair of kettlebells you can dead clean. This will go on for 25 minutes.

  • 3 cleans + 1 press + 1 Front squat
  • UGO
  • 4 cleans + 1 press + 1 Front squat     > Partner performs DB Curls
  • UGO
  • 5 cleans + 1 press + 1 Front squat

Then repeat the process with strict presses, using the same KB you can strictly press:

  • 1 clean + 3 presses + 1 Front squat
  • UGO
  • 1 clean + 4 presses + 1 Front squat   > Partner performs MB Lateral Lunges w Overhead Press
  • UGO
  • 1 clean + 5 presses + 1 Front squat

And finally with squats:

  • 1 clean + 1 press + 3 Front squats
  • UGO
  • 1 clean + 1 press + 4 Front squats    > Partner performs Dynamic Squats
  • UGO
  • 1 clean + 1 press + 5 Front squats

Rest = 1 minute / watch the clock / Repeat for the time allotted.

 

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ROD 111714

ROD

Monday, 17Nov14

 

Blues Ladder

IGOUGO Partner Routine Ladder.

This is a Double KB Swing – Clean – Press – Squat complex. Partner up with someone that is closely at your fitness level, which is fun while challenging each other in competition mode or if not then each of you can choose separate KB weights that each of you can lift progressively.

KB Partner Ladder – 1-? reps try to reach as many reps as time permits. You will have 25 minutes to go as far as possible with your partner. You cannot go until your partner completes his/her round.

  • Swing – Clean – Press – Squat Complex

Example: 1 swing into 1 clean into 1 press to a squat then your partner goes… Then round 2- 2 swings to 2 cleans to 2 presses to 2 squats

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ROD 090514

ROD

Friday, 05Sept14

 

IGOUGO Ladder

You will need a pair of kettlebells you can  dead clean 12-14 times. This will go on for 25 minutes.

  • 3 cleans + 1 press + 1 squat
  • UGO
  • 4 cleans + 1 press + 1 squat     > Partner performs DB Curls
  • UGO
  • 5 cleans + 1 press + 1 squat

Then repeat the process with strict presses, using the same KB you can strictly press 12 -14 times:

  • 1 clean + 3 presses + 1 squat
  • UGO
  • 1 clean + 4 presses + 1 squat   > Partner performs MB Lateral Lunges w Overhead Press
  • UGO
  • 1 clean + 5 presses + 1 squat

And finally with squats:

  • 1 clean + 1 press + 3 squats
  • UGO
  • 1 clean + 1 press + 4 squats    > Partner performs Dynamic Squats
  • UGO
  • 1 clean + 1 press + 5 squats

Rest = 1 minute / watch the clock / Repeat for the time allotted.

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ROD 022614

ROD

Wednesday, 26Feb14

 

IGOUGO Ladder

You will need a pair of kettlebells you can  dead clean 12-14 times. This will go on for 25 minutes.

  • 3 cleans + 1 press + 1 squat
  • UGO
  • 4 cleans + 1 press + 1 squat     > Partner performs Sit-outs
  • UGO
  • 5 cleans + 1 press + 1 squat

Then repeat the process with strict presses, using the same KB you can strictly press 12 -14 times:

  • 1 clean + 3 presses + 1 squat
  • UGO
  • 1 clean + 4 presses + 1 squat   > Partner performs Squat Thrusts
  • UGO
  • 1 clean + 5 presses + 1 squat

And finally with squats:

  • 1 clean + 1 press + 3 squats
  • UGO
  • 1 clean + 1 press + 4 squats    > Partner performs Dynamic Squats
  • UGO
  • 1 clean + 1 press + 5 squats

Rest = 1 minute / watch the clock / Repeat for the time allotted.

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5 Mistakes That Can Sabotage Your Weight-loss Goals

People are always surprised when we tell them that, despite being registered dietitians nutritionists, January is not our busiest month, despite all of the New Year’s weight-loss and get-healthy resolutions. You may be surprised to learn that one of our busiest times is the beginning of February, when people realize they’re struggling to meet their goals on their own and they don’t know what they are doing wrong.

Here are five common weight-loss mistakes we see. Are you making any of them?

1. You skip meals.

Sure, you feel like you’ve got an edge on weight loss by cutting an entire meal’s worth of calories from your day. However, this backfires. Research shows that people who skip meals, particularly breakfast, are more likely to be overweight. In fact, they typically end up so overly hungry at their next meal that they can’t make a rationale decision to choose a healthy option—and what’s more, they give themselves the license to eat more than they should, justifying the extra because they ate less earlier in the day.

If a traditional meal won’t work for you, it’s O.K. to piece together a high-fiber food with a protein-rich food and count that lighter fare as your meal.Try a hardboiled egg and a piece of fruit or a banana with peanut butter.

2. You drink your calories.

You love your “bevvies”—a smoothie for a snack, Gatorade® while you work out, an afternoon latte, a few cocktails. Your brain doesn’t compensate for liquid calories by making you feel any less hungry, so you wind up overconsuming calories.

-Add calorie-free pizzazz to your water or seltzer by tossing in slices of limes, lemons, oranges, cucumbers and/or strawberries; the great flavor of these foods will seep into the water and add a refreshing twist.
-Stick to water during exercise if you aren’t working out intensely for more than 90 minutes. 
-Tally up your liquid calories and swap them for food instead and drink water. Goodbye large glass of orange juice (and the 240 calories in it); hello glass of water and an orange (60 calories).

3. You eat too much sodium and think it doesn’t matter.

You don’t have high blood pressure and you sweat out salt when you exercise. But most of us consume two to three times more salt than we should. Salt increases hunger, thirst and cravings—and it makes your fat cells denser. Plus it makes you retain water and bloat—which means that, despite working hard to lose weight, you may weigh more after a salty meal due to water retention. This can make you feel discouraged and throw in the towel on your weight loss efforts. Instead, try this:

-Prepare foods yourself so that you can control the salt. 
-Eat more fresh foods like fruits and vegetables, which are naturally low in sodium. Cut back on packaged foods, such as canned soup, lunch meat, frozen meals, flavored rice, dressings, sauces and snacks. The majority of the sodium we consume comes from processed and prepared foods
-Check labels for sodium content. Often simply switching between brands can save you hundreds of milligrams sodium. 
-When dining out, ask that your food be prepared without salt and order sauces on the side. Chefs are experts with herbs and spices so your food will still taste great.

4. You skimp on veggies.

Roughly 80 percent of Americans do this. If you don’t get your servings of veggies (about 2.5 to 3.5 cups for most people), you’re likely falling short on fiber. Fiber slows the digestion of food and helps to keep you feeling full. Fiber prevents blood sugar spikes and crashes and the subsequent overeating by providing a gradual release of energy from food.

-Mix veggies into whatever you’re already eating. Toss them in pasta and soups, add them to pizza and omelets.
-Stack sandwiches with lettuce, tomato, peppers, mushrooms and sprouts.
-Wrap sandwich fillings with lettuce rather than bread. Or slice cucumbers and zucchinis length-wise and use in place of crackers and breads.
-Dip veggies in hummus for a snack.

5. You don’t sweat the small stuff.

In most instances in life, not sweating the small stuff is ideal. However, it turns out those few extra candies from your co-workers desk, the extra pats of butter on your bread, the several bites of your kid’s food, or tastes of dessert really do accumulate. Research shows these “extras” often fall around several hundred calories and can prevent a healthy weight loss of 1 pound per week.

-Record what you eat and use an online program like my fitnesspal.com to see how quickly those little bites are accumulating.
-Try taking several fewer bites than usual at each meal. This will save roughly 200 to 300 calories a day, helping you to lose half a pound a week—that same half pound that can easily creep on with those same bites!

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ROD 121113

ROD

Wednesday, 11Dec13

 

Strength Work

Work together to find your 5 rep Max in teams of 2-3

Barbell Press 4 sets x 5 reps – these are strict military presses

Post to whiteboard

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IGOUGO

This is a partner ROD. Choose up who is going first and then the count-up begins. Start with 1 repetition and go to the highest possible. The catch here is you will have 10 minutes at each series to get to your highest rep. If you fail to match the reps of your partner you must rest until you have recovered enough to catch up to the reps of your partner. You will continue from the number you failed to perform.

First Series – 10 minutes of… to the highest rep

  • Swings
  • Push-ups
  • Dynamic Goblet Squats

Rest 2 minutes… continue

Second Series – 10 minutes of…to the highest rep

  • DB Snatches (r+l=1)
  • Burpees
  • Sit-ups

Post highest reps for each team on board.

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