Month: December 2018

Wishing everyone a very Merry Christmas today!!

Last Class before the Holiday Season!!

Classes will resume the week of January 7, 2019!!

Strength Focus
5 sets of  each

A) Goblet Squat   5 reps
B) Chin up    5 reps

Conditioning workout

2 Rounds of “You go, I go …”

10 Wallballs
5 Shoulder to OverHead

Then

2 Rounds of “You go, I go …”

8 KB Swings
4 Ring Rows

 

 

Strength Focus

Complete 3 rounds of:

A) Weighted Step-ups         10 each leg
B) Dumbbell Row       10 each arm
C) Dead Bug Hold       30 sec count

Conditioning Workout

Every 4 minutes for 16 minutes, complete one round of:

10 lunges
15 squats
2 laps of the gym

Move at an intense pace and then you will have rest following each bout of work.  This is a form of interval training, move at a rate of perceived exertion of 8/10.

 

Strength Focus

3 sets of:

A) Push-ups     10 reps
B) Glute Bridge      15 resp
C) L-sit taps       10 reps

Conditioning Workout

Working with a partner for 15 minutes, complete as many reps and rounds as possible

10 Med ball Ground to Box    (5 each)
Med ball front rack carry – 2 lengths
2 burpees

 

 

Here is the Class Schedule for this week:

Monday, December 17
10:45-11:45am at Crossfit Indestri

Tuesday, December 18
10:00-11:00am at the NSA

Wednesday, December 19
10:45-11:45am at Crossfit Indestri

Thursday, December 20
10:00-11:00am at the NSA

It’s all fun and games at the National Ski Academy! Enjoying our new space!!

Today’s Strength Focus at the NSA:

Deadlifts   5 sets of 5 reps working toward an RPE of 8/10

Walk 1 lap of gym between sets

Conditioning Workout

Work for 30 sec at each station followed by 30 sec of rest.  We will complete a minimum of 2 rounds

Bike
Ring Rows
Wall Balls
Step-ups
Dumbbell Sumo Deadlift
Kettlebell Swings

 

I came across an interesting article this afternoon and thought I would share.

Arnold Schwarzenegger has always been a fitness icon in my mind.  He inspired many people to take up lifting weights and bodybuilding in the 1970s and ’80s.  With his success as an actor in the 1980-90s and later his roll in politics, his public profile expanded even more.

Now at the age of 71 and after his own experience with open heart surgery, he discusses the fitness industry’s failure to make people healthier and fitter.

“A healthier, fitter America starts with you. There is no gimmick. There is no shortcut. There is no magic pill. Everyone’s fitness journey will be unique, but a healthy lifestyle takes commitment, patience, and motivation.”

His message is clear and he offers a timely as the holidays are around the corner:

“So here’s my challenge to you: Don’t wait for New Year’s Resolutions. Don’t wait for your own heart surgery or emergency. Start right now. And ask a friend to join you.”

For the full article click here.

 

 

Today’s Strength Focus

5 sets of:

A) Goblet Squats    6 reps, pause at bottom of squat
B) Supine Face Pulls    10 reps

Conditioning Workout

15-12-9-6

Dumbbell Shoulder to Overhead
Step-ups
Air Squats

 

 

Today we are back at the National Ski Academy from 10:00 am -11:00 am

Strength Focus

Complete 5 sets of each exercise:

A) Heel Drops     10 each leg
B) Push-ups         5-8 reps (RPE of 8/10)

Conditioning Workout

Every minute on the minute complete one of:

A) 8 KB swings
B) 3 Burpees
C) 10 Sumo Deadlift

We will work for 15 minutes and you will complete 5 sets of each exercise

 

 

Strength Focus

Complete 5 sets of:

A) Landmine Press      8 reps each arm
B) Side Plank Hold       30 sec each side

Conditioning Workout

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 15 minutes of:

A) 10 step-ups and 5 ring rows
B) 10 squats and 5 dumbbell shoulder press
C) sled pulls 4 lengths

Teammates can only rotate stations after the sled pull partner returns.