THURSDAY

Hey guys, quick update.  We are starting with our normal schedule today.  The workout of the day will be a surprise.  We are about 90% moved in, we just need to get all the boxes unpacked and everything put together to be fully functional again.  One big thing slowing us down is no phone or internet, hopefully those will be up by close of business on Friday.  I also wanted to give a BIG THANKS to everyone that has been helping us out.  You have been a HUGE help! 

Workout of the Day
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WEDNESDAY

WE WILL START CLASSES AT 4PM TOMORROW AT OUR NEW LOCATION.  3854 American way.  If you are coming from Coursey, you will take a left on American Way ( Left by the Capital One).  We have made huge progress in the past 2 days but still have some thing to workout before we can bring everyone in.  We appreciate all the help and Patience.

** Our number will be changing, so please stay tuned to Facebook for further updates. 

Making Progress.

Workout of the Day

The workout will depend on how much we get accomplished.  We promise to make you sweat .

MONDAY

GOOD NEWS!!  We will be moving this week!! BAD NEWS!!! We will be closed Monday and Tuesday to do so..  Please stay tuned to Facebook for further updates and also opportunities to help us out with the moving process!

Here is the graphic for our Race for the Cure shirts.  Write down your size at the desk and bring in your money Wednesday so we can get them ordered!!!  We need to have at least 24 orders!!

SATURDAY

A few people on the challenge are saying their energy levels are low.  A quick tip that might help out would be to add in more carb dense vegetables.  Butternut squash, acorn squash, spaghetti squash, sweet potatoes (sparingly), onions etc., are great examples of carb dense vegetables.  You can also allow yourself an additional serving of fruit.  A banana in the morning can go a long way .

Workout of the day

-Max Double Unders in 2 minutes
-Max Air Squats in 2 minutes
-Max Calories in 2 Minutes
-Max Push Ups in 2 Minutes
-Max Burpees in 2 minutes

FRIDAY

We can all agree that some of us really struggle with racking the weight on our shoulders.  This video includes a great explanation of why you struggle and also simple stretches that will help you gain flexibility so you can improve performance and reduce injury.

Workout of the Day
Max L Sit on Rings for time
-If you cannot hold a L sit, you will do sets until you reach a total of 30 seconds.

Then

8 minute AMRAP
-3 OHS (95/65)
-6 Ring Dips

Advanced (115/85)

THURSDAY

Cason’s fraternity, Kappa Sigma, will be hosting a 5k called “Cruising For A Cure” on Sunday, March 4.  The proceeds will go to the Livestrong and Rocket Kidz foundation.  The race will start on East Campus Drive next to the U-High Gymnasium and will finish on Dalrymple in front of the Kappa Sigma Fraternity house.  The entry fee is $15 and includes a race shirt and $10 coupon to Fleet Feet.  Check in and late registration ($20) will begin at 8:30 a.m and the race will start at 9:30.  Post race there will be music and BBQ from Cou-Yon’s!

Workout of the Day
Push Jerk- work up to your heaviest set of 3

Then

4 Rounds
10 Box Jumps- 20”
20 Sit Ups
10 KB Swings (53/44)

*Advanced members use 24” inch box and KB will be (70/53)

WEDNESDAY

It never fails when we ask someone to demonstrate a lift, they give us the “oh S*!@t” face and do whatever movement comes to mind first.  We need everyone to be prepared for class.  We get you guys for 1 hour daily and we need to make every minute count.  If the workout says we will be doing the snatch and you are unsure of what it is exactly, look it up!  If you go to our resource page, there is a directory of exercises that demo the movements.  Doing this will not only make you better, it will help with the flow of the class.  We understand we have a lot of new members who are just getting into the swing of things, but we still have some senior members who don’t know the movements yet.  Please remember the movements and show up for instruction.  If you do so, we can make you faster, stronger, and better than yesterday.

Squat Cleans do the body good .

Workout of the Day
Bench Press 3x5

Then

12 Minute AMRAP
-10 Push Press (45/35)
-20 Double Unders

TUESDAY

I just checked the nutrition logs and I must say that I am impressed.  My only tip for everyone is to try adding protein in with snacks.  Making your snacks mini meals will help with feeling satisfied and full.  Also, if performance is your goal or if you notice you are losing too much weight, up your calorie intake.  Add in some extra fat and protein.  Make sure you are drinking half your body weight in ounces of water daily and try to include protein with breakfast as often as possible.  Breakfast is the most important meal.  It sets the tone for the day!  Messing up on breakfast can mess with your hunger mechanisms for the rest of the day…keep that in mind.

How is everyone’s shoulders feeling ?

Workout of the Day
Power clean 2-2-2-2-2

Then

21-15-9
-Squat Cleans (95/65)
-Air Squats

Rx+ (135/95)

MONDAY

Stay tuned in to what is going on.  We will give you updates as we get them as to when things will be going down.  Looks like we have run into more delays due to one sub contractor not showing up to work and pushing everything back.  Hopefully we will be in our new home soon.

CHARGEE!!!!!

Workout of the Day
Back Squat 3x5

Then

For Time:
25m Bear Crawl
75 Sit Ups
25m Bear Crawl
75 Push ups
25m Bear Crawl
75 Burpees
25m Bear Crawl

SATURDAY

We will be ordering shirts for the Race for the Cure.  They come out to $12 a piece.  The front of the shirt will say ” Savin’ Racks” with a Barbell graphic and it will have our “Think you’re fit” graphic on the back.  We would love to get everyone in the same shirt for the race.  Sizes are due by February 17,2012 and the $12 is due no later then the 24th.  There is an order form on the desk!

Strong work this week!

Workout of the Day

For Time
-100 Meter Lunge
-50 Pulls Ups
-200 Meter Run
-50 Squats
-200 Meter Run
-50 Pull Ups
-100 Meter Lunge