ROD 093010


Thursday, 30Sept10

Tabata Boxing

A timed 2 minutes at each station with NO REST between stations…. the last 30 seconds “I Say You Do”  if you want to know what that means come to the class.

Kick, Punch and Jump … a full-body experience.

  • Agility Ladder
  • B-A-G (double jab, right & move)
  • Heisman Shuffle/Lateral jumps
  • B-A-G (r/l hook,r/l punch x2) 
  • 5 Box Jumps/ 5 Dips
  • B-A-G ( r/l punch & split jump…. add 2 punches + split jumps)
  • 10 Jump squats/5 burpees
  • B-A-G ( r/l punch non-stop)
  • V-sit ups/Bicycles
  • M-I-T-T-S
  • Bosu soccer kicks/Mtn Climbers


Keeping it simple today!

Simple doesn’t exactly mean easy!

15 seconds work/15 seconds rest/15 seconds work:  

  • Kettlebell Snatches L then R, or single hand swings L then R

2 minute rest

  • Half burpees
  • DB Thrusters

Do kettlebell snatches or single hand swings for 15 seconds on the left side, rest 15 seconds, do 15 seconds of snatches on the right followed by 15 seconds of rest.  Repeat this process for 10 minutes. 

Take a 2 minute rest before moving on to the next fun station of half burpees and thrusters.

Do 15 seconds of half burpees, take a 15 second rest followed by 15 seconds of thrusters, take 15 seconds of rest and repeat for 10 minutes fun, fun, fun…!!!!


“…The Whale…” I read a recent front page story of the New York Times, you would have read about a female humpback whale who had become entangled in a spider web of crab traps and lines. She was weighted down by hundreds of pounds of traps that caused her to struggle to stay afloat. She also had hundreds of yards of line rope wrapped around her body, her tail, her torso, a line tugging in her mouth. A fisherman spotted her just east of the Farallon Islands (outside the Golden Gate) and radioed an environmental group for help. Within a few hours, the rescue team arrived and determined that she was so bad off, the only way to save her was to dive in and untangle her. They worked for hours with curved knives and eventually freed her. When she was free, the divers say she swam in what seemed like joyous circles. She then came back to each and every diver, one at a time, and nudged them, pushed them gently around as she was thanking them. Some said it was the most incredibly beautiful experience of their lives. The guy who cut the rope out of her mouth said her eyes were following him the whole time, and he will never be the same. May you, and all those you love, be so blessed and fortunate to be surrounded by people who will help you get untangled from the things that are binding you. And, may you always know the joy of giving and receiving gratitude. I pass this on to you, my friends, in the same spirit.


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