Kelly

Single leg deadlift 15 reps each plus seated row (timing 3 1 *) x 3 sets rest 75 seconds

DB push press x 15 (3 1 *) plus wide grip pulldowns x 15 (3 1 *) plus - 3 sets rest 75 seconds

Lunge with side bend x 15 (3 1 *) plus GHD sit-ups x 15 (2 1 2 1) x 15

Then:

2 rounds at :20/:10 of:

Airdyne
Sledgehammer left
Airdyne
KB swing right
Airdyne
Ball slam
Airdyne
Rope whip mash

Next round same but opposite side where applicable.

---

Thanks to Ian King and KSI for the ongoing learning of time under tension and many other aspects of the training world. And I know I haven't even barely scratched the surface of his knowledge...

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Outside Workout

Think I am going to start taking people for workouts outside more often.

Today...

Went to the cross country ski trails, a few different bands, a kettlebell and running shoes.

Warm up with a variety of exercises including band work with partner based (or band around a tree) movements.

Then mapped out a loop on trails. Not even sure how long ... Didn't care.

Did 3 laps.

Start with 20 kb swings then run to next station and complete 4 count x 10 band resisted mountain climbers then on to the next for band high pulls ( these were way tougher than I thought!)

Rest 1 minute between rounds.

Mine were around 4:30 ish and Kelly about 6:45 ish.




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Nothing but blue sky

Heading for last long ride before the Tahoe 100.

Hope everyone was happy with their provincial championship races.

I know there were some PBs as well some lessons learned (that would be my category).

Good luck training for any upcoming events you may have.

Thought I took a pic of the blue sky...guess I didn't hit the button and now it is pouring!

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Bantams Win Silver

I had the pleasure of working with this team for the summer.

I appreciate the thanks many of you echoed after each session as that is appreciated more than you can imagine.

You all worked very hard and deserved that medal playing a very strong Whitby team.

Picture is of the team right after their final pep talk from DJ right before game time.
Steve Neal

...from mobile...

8.15.2010 Steve WOD

Had a little time between games...

:: 3 rounds of ::

10 reps each of

Lift
Chop
Paloff Press
Wheel Rollouts
Pushups

Then ride at 80/83% max heart rate for 8 minutes.

Steve Neal

...from mobile...

8.14.2010 class

5:00 general warmup

::5 rounds for form::

5 pullups
10 pushups
15 air squats

:: AMRAP in 20:00 ::

1 rep of - clean+front squat+lunge left+lunge right+push press

Run 200m

Then each round add 1 rep to the complex

Run 200m after after round of complex

Steve Neal

...from mobile...

Congratulations

Great job at the Ontario Summer Games

Orangeville U19 celebrating in the water park right after their gold medal win!

Steve Neal

...from mobile...

ACTIVE RECOVERY...AT LEAST ONE IDEA

One idea that has been popular for a long time...check it out...many may need some form of recovery after the very steady effort at the Kelso Ontario Cup yesterday.

Great races Melinda, Rick, Erica and Pat.  Some great new personal bests and some first time pacing with amazing (almost unbelieveable results)...will post some heart rate file examples in the next few days.

Now the active recovery part...
http://www.thaiboxing.com/node/240

Shuttle Run Test

Kenzie testing a shuttle run.

40 - 30 - 20 - 10 m ::: rest 2m30s ::: complete 5 rounds

Kelly Zacny

Lunge sequence 10 reps each
+++
2 rounds

Lift on Keiser x10
Chop with med ball throw lunge stance x10
Wheel rollouts x10
+++
WOD

3 rounds for time

30 wall ball 2 fer 1
50 doubles

+++
15:00 easy on the erg





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