Wishing everyone a very Merry Christmas today!!
Fit for Life – Thursday, December 20, 2018
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
Fit for Life – Tuesday, December 18, 2018
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.
Fit for Life – Monday, December 17, 2018
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
Schedule for the Week of December 17, 2018
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
Fit for Life – Thursday, December 13, 2018
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
Fit for Life – Wednesday, December 12, 2018
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
Fit for Life – Tuesday, December 11, 2018
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
Fit for Life – Monday, December 10, 2018
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.