Warm up:
15-12-9 Pushups Jumping Lunges 20 min AMRAP 50ft Front Rack Lunge @ 45% Front Squat 30 Kettlebell Swing @ 1/3 snatch 30 Hollow Rock Recovery: 2 Rounds 400 Meter Run 20 Sit Ups How much freedom will you give up for convenience?
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Kalsu
On the minute (until you complete 100 reps of thrusters). 5 Burpees max rep Thruster 135/85 lbs Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters. Recovery: 3 Rounds 10 Wall Balls 10 Kettle Bell Swings 10 Walking Lunges Warm Up:
12-9-6 Ring Rows Band Y Pull 20 Min AMRAP 2 High Pull Clean @ 90% max 15 Shoulder Press @ 55% max 20 Russian Twist @ 25% max snatch Recovery: 5 Rounds 10 Push Ups 10 Sit Ups 10 Air Squats Here are some Personal Records from March Warm Up:
3 Rounds 30 Double Unders 10 Good Mornings Total Reduction EMOM 20 Ski Jumper in the remaining time do Hip Extensions until you reach 150 reps total Recovery: 21-15-9 Wall Balls Wall Ball Situps Warm Up:3 Rounds 30sec Goblet Squat Hold 50’ Butt-kickers Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps Compare to 9/19/17 Recovery: 21-15-9 Squat Jumps Sit Ups For Our Newer Members:
Learn How to Balance Fitness With Total-Body Care Fitness is important, but staying fit alone won’t make you healthier if you’re neglecting everything else. Balance your fitness routine with a total-body care routine, and you’ll start feeling better, looking better, and being healthier right away. Eat healthy True fitness isn’t just about exercising regularly. You have to take a total-body approach, and that means eating healthy in addition to maintaining a regular fitness routine. You should always eat three meals a day, including breakfast, but don’t stop there. Eat at least two snacks a day as well. It’s a common misconception that skipping meals will help you lose weight, when actually the opposite is true. Eat regularly and often to keep your metabolism functioning, and burn calories throughout the day, not just while you’re exercising. The secret to successfully staying fit is eating smaller meals and healthy snacks. Build your daily diet around fruit, vegetables, yogurt, and lean proteins, and cut back on fried and fatty foods and heavy carbohydrates. Know your limits Take care of yourself by recognizing your own limits. You want to push yourself and test your limits when you exercise, but you don’t want to hurt yourself. It’s okay to take a break to drink some water, and it’s always a good idea to thoroughly stretch before and after you work out. Push yourself too hard, and you’ll end up with strained muscles that can sideline you for days or even weeks at a time, which will totally wreck your regular fitness routine. Don’t just leap into a tough fitness routine, work your way into one. After a week or two, increase your routine by adding more difficult exercises or adding extra time. Step up slowly and don’t push too hard, or your body will push you back. Learn how to relax Take the time to relax a little every single day to relieve your stress. If you’re feeling tense and full of worry, exercising and eating healthy isn’t going to be as effective on your body. Anxiety and other emotions can actually create chemicals in your body that prevent weight loss and create serious health problems, according to Healthline. Choose any area of your home to serve as a daily relaxation and meditation space, even if it’s just a corner of a room. Make it your own and make sure everyone else in the household knows that this area is off-limits. Get a comfortable pillow or chair to sit on, and decorate the space with soothing colors. Leave your worries and your anxieties behind you when you step into this space, and just relax. Improve your quality of sleep The best way to take care of yourself is to get healthy sleep. Make your bed more comfortable. Pillows wear out after just a few months of use, so replace yours at least twice a year to ensure they’re still giving you the support and comfort you need. Turn off all your electronic screens at least two hours before bedtime. Bright screens and lights wreak havoc on your body and disrupt your sleep. Before you go to bed, spend some time doing something quiet and relaxing. When you are ready for sleep, make the room as dark as possible and make sure your hands and feet are warm. Keeping your hands and feet warm when you’re in bed is one of the best ways to get quality sleep, according to the National Sleep Foundation. Balancing your body Balance your body with exercise, healthy eating, relaxation, and high-quality sleep, and you will notice a difference in how you feel. Take a total-body approach, and you will notice a total improvement across all areas of your life. Sheila Olson info@fitsheila.com Fitsheila.com Hey everyone,
Like most things prominent in the media, gun violence / problems / solutions has been a ongoing discussion at the gym. The following is a well articulated argument from a college debate on the subject submitted for our viewing pleasure through Reddit by u/Derek762. I think this summarizes the point rather concisely. "I agree with you that this country has a gun violence problem. I'm sure all your statistics are accurate and valid." At this point she was very confused to say the least. "There were 11,000 gun-related homicides in 2016 and that is ridiculous. I completely agree, we need to fix this issue, but why are we fixated on AR15s, 30 round mags, and bump stocks? There were over 6,000 handgun murders in this country and only 300 committed with rifles, why are we fixated on AR15s? There will be more gun murders committed this year in Chicago than total fatalities of all US mass shootings. Banning AR15s, 30 round mags and bump stocks will do nothing to reduce these numbers, do you not care about these people? The vast majority of gun murders in this country are gang or drug related. Why is that? Is it really because they have access to a steel and polymer machine that launches propellants at high speed? Could a better answer be its because of a lack of socioeconomic alternatives that force these people to turn to crime? Could anyone of us honestly travel into inner city Chicago and say, "Don't worry, you still have crippling poverty, a lack of affordable housing, drug trafficking, failing schools, and gang violence but you can't shoot each other anymore, problem solved!" Now let's look at those gun violence rates from Japan. I agree, those numbers are low, but do you really think if they started selling unrestricted guns in Japan that Tokyo would have 650 murders next year? I guarantee they would not, because the issue isn't a simple as access to firearms, it's about poverty, inequality, drug crime, gang violence and institutional discrimination against minorities and the poor. I agree with you that NYC is a great example of a city recovering from the grasp of an urban crime wave, but is it really just due to gun legislation? During the urban crime wave of the 1970s the Bronx was the arson capital of the world. Did the city ban gasoline? Is it still the arson capital of the world? How did they recover from that without restricting access to flammable materials? Could it be that legislation wasn't the only thing to curb this crime wave? You paint yourself as an activist but last year there were 650 gun murders in Chicago and you didn't do a damned thing, but now the tragic murder of 17 students has prompted you to action? You're not an activist and you aren't committed to truly reducing gun violence in this country. If you were you'd be focused on the root of the problem, not on an intimate object. What would you say if you took your child to a psychologist because they were violently launching out against you and trying to harm themselves and the psychologist said, "Don't worry I know how to solve this problem, just hide all your steak knives and he cant murder you, problem solved." Let's end the plague of gun violence, but lets get to the root of the issue and stop focusing on inanimate objects. Lets improve the socioeconomic environment in urban cities overrun with crime, lets end drug trafficking and street gangs. Lets improve these impoverished inner city schools, lets bring jobs back. Lets stop mass shootings by stop over hyping it in the media and treating fatalities like a high score in a video game. As parents lets take responsibility for our parenting and the actions of our children. Put your phone down and get involved. Instead of taking a day off and marching to make yourself feel good, try volunteering to be a mentor for at risk kids. Talk to your children, ask them how their day was, find out who their friends are, don't let an Xbox do your parenting for you. " Her rebuttal to that was, "uh....uh....(shuffle through papers)...yeah but those things are really hard." My counter was, "So you're only committed to fixing the problem if it has an easy solution?" Her response, "Uh...no I didn't mean that....I...I don't know, I wasn't expecting that argument." My advice for those of you engaged in these types of debates is to embrace the opposition's points and data and use them to support your own argument. It's okay for us to acknowledge that the US has a crime problem and still keep our firearms. By taking a more radical approach to fixing this problem we become the activists . . . Warm up: 2 Rounds 20 Air Squats 10 Strict Knee to Elbow 21 - 15 - 9 Overhead Squat @ 55% 2 min L-Sit each round Recovery: 2 Rounds 400 Meter Run 15 Kettle Bell Snatch (each arm) Warm Up: Trey 4 Rounds 1 min max Pullups 1 min max GHD Hamstring Curl 1 min max Burpees 1 min max Assault Bike calories Recovery: 5 Rounds 10 Burpees 10 Strict Pull Ups 4/1/18
Trey 4 Rounds 1 min max Pullups 1 min max GHD Hamstring Curl 1 min max Burpees 1 min max Assault Bike calories 4/2/18 21 - 15 - 9 Overhead Squat @ 55% Each round 2 min L-Sit 4/3/18 Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps 4/4/18 EMOM 30 Ski Jumper in the remaining time do Hip Extensions until you reach 150 reps total 4/5/18 20 Min AMRAP 2 High Pull Clean @ 90% max 15 Shoulder Press @ 55% max 20 Russian Twist @ 25% max snatch 4/6/18 1. Kalsu On the minute (until you complete 100 reps of thrusters). 5 Burpees max rep Thruster 135/85 lbs Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters. Score: time it took you to complete 100 thrusters. 4/7/18 20 min AMRAP 50ft Front Rack Lunge @ 45% Front Squat 30 Kettlebell Swing @ 1/3 snatch 30 Hollow Rock |
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May 2024
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