We got a little behind posting our workouts, so here is the last 8 days' worth.

Workout 2008-08-01

Complete 5 rounds for time of:

Run 400m

15 Burpees

Workout 2008-07-31

Deadlift 5-3-3-2-2-1-1-1 rps

Workout 2008-07-30

Complete 5 rounds for time of:

Run 400m

21 Kettlebell swings (boys: 24kg; girls: 16kg)

12 Push-ups

Workout 2008-07-29

Filthy Fifty

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20# ball
• 50 Burpees
• 50 Double unders

Workout 2008-07-28

For time (partition the work however you like):

120 Pull-ups

120 Ring dips

Workout 2008-07-27

Complete 5 rounds for time of:

Run 400m

15 Burpees

Workout 2008-07-26

Complete as many rounds as you can in 10 minutes of:

15 Box jumps (20" box)

10 Dumbbells cleans (boys: 35#; girls: 25#)

then

Complete as many rounds as you can in 10 minutes of:

10 Box jumps (24" box)

15 Dumbbell cleans (boys: 25#; girls: 15#)

Workout 2008-07-25

Back squat 5-5-5-5-5 reps

We strive to blur the lines between cardio and strength training.  Using body weight movements and weightlifting movements, often together in the same workout, we create routines that both demand and develop incredible cardiovascular capabilities.  Are you still wasting your time on the eliptical or treadmill?  Isn't it about time that you learned how to train properly?

Workout

Complete 5 rounds for time of:

5 Muscle ups

12 Front squats (boys: 135#; girls: 95#)

We had a bit of a technical issue and our servers were offline for a few days, but we're back now. Even though our systems weren't, we were still working hard! Here is what we have been doing over the last few days.

Workout

Press 5-3-3-2-2-1-1-1 reps

Workout 2008-08-06

Complete 5 rounds for time of:

• Row 500m
• 30 Push-ups
• 40 Atomic sit-ups

Workout 2008-08-05

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

The clock does not reset or stop between exercises. On call of "rotate", the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Complete 3 rounds of:

• Wall ball (boys: 20# ball; girls: 14#)
  
• Sumo deadlift high pulls (boys: 75#; girls: 55#)
  
• Box jumps (20" box)
• Push press (boys: 75#; girls: 55#)
• Row

Workout 2008-08-03

Complete 4 rounds for time of:

• Run 200m
• 10 Kettlebell snatches/arm (boys: 24kg; girls: 15kg)
• 20 Jumping lunges

What is about so-called celebrity "fitness" that is so desirable and facinating? Every fitness and gossip rag has at least one article on the latest fitness routine used by some celebrity. Who cares? Seriously, who cares?!

The Paris Hiltons, Lindsey Lohans, and Olsen twins (to name just a few) of the world are not fit, not even close; they are what we call "skinny fat". That is, they are weak and thoroughly deconditioned.

Most of these so-called "fit" celebrities do indeed put effort into their appearance. Most of this effort, however, consists of adherance to horrible nutritional habits that leave them slim, yet, performace-wise, completely useless. Is this really what you want from your hard work?

Instead, would it not be better to put forth efforts that yield positive health benefits? Even if appearance is all you care about, does it not make more sense to develop an appearance that is not only aesthetically pleasing but also useful?

Any athlete of ours that sports a desirable physique also possesses incredible physical prowess and capability. Even those trainees of ours that do not necessarily have a sleek and lean appearance are capable of high levels of work output. Work capacity that extends immesurably beyond that of the so-called "fit" celebrities.

Think about it.

Workout

Complete as many rounds as you can in 20 minutes of:

• 10 Ring dips
• 15 Kettlebell swings (boys: 24kg; girls: 16kg)
  

We make frequent use of the Olympic lifts (snatches, cleans, and jerks) and their variants.  However, we aren't Olympians.  We aren't even competitive O-lifters.  So why do we bother doing them?  Besides not being dangerous (as some misinformed and unenlightened people might have you believe), the O-lifts are unique and unparallelled in their ability to generate massive amounts of power both in single reps at maximal loads, and at high reps with moderate loads.  The contribution to general fitness that these lifts provide can not be matched by any other movements or exercises.  None.

In addition to contributing significantly to overall fitness levels, the O-lifts teach us how to move loads, large and small, safely and effectively in everyday life.  Have you ever picked up a toddler from the floor to carry them in your arms?  You quite likely performed a power clean.  Ever put a child on your shoulders and given them a ride?  More than likely you push pressed or push jerked the tot.  If you have lived on this Earth for more than a couple of years, you have already made use of the O-lifts, at least in some rudimentary form or another.

The O-lifts are used universally throughout life.  Any fitness program that does not include these lifts in healthy doses is incomplete and sorely lacking in functional movements.  They are safe to perform and they have the ability to increase general fitness levels unlike any other movement.

Oh, and they're a helluvalot of fun to do, too!

Workout

Complete 5 rounds for time of:

• 15 Power cleans (boys: 135#; girls: 95#)
• 15 Front squats (boys: 135#; girls: 95#)
• 15 Pull-ups

While also being perfectly safe when executed with proper form, the deadlift is by far and away the best exercise for the back and therefore core. Although the legs are the prime movers, without a solid core the load would never leave the ground. For the force to be transmitted from the legs to the load which is held by the hands, the entire core must remain rigid.  The deadlift develops and uses the core for its primary purpose: mid-line stabilisation.

You can do all the stability ball and wobble board work you want, but if you don't deadlift, you will never develop your core to its maximal potential.

The pictures above show Laura developing her core with impeccible form and moving enough weight to cause the bar to sag.  How strong is your core?

Workout

Deadlift 1-1-1-1-1-1-1 reps

In addition to conventional tools such as barbells, dumbbells, kettlebells, and medicine balls, we also make use of odd objects in our workouts.  Aside from offering a slightly different stimulus, odd objects quickly convey to the trainee the utility of the movements we train.

In the images above, a power snatch is being performed.  Functionally, a snatch is simply moving an object that is at rest on the ground to an overhead position in a single movement.  Being able to perform this movement is occasionally found to be useful outside of the gym environment.

Workout

Joshie

3 rounds for time of:

• 21 Dumbbell full squat snatches, right side (boys: 40#; girls: 30#)
• 21 L-pull-ups
• 21 Dumbbell full squat snatches, left side (boys: 40#; girls: 30#)
• 21 L-pull-ups