Friday, April 28, 2006

ATOMIC KAREN


Basketball star Shaina Hunt releases a perfect wallball shot.

For Time complete:

75 Wallball Shots
50 D-ball Slams

Male Athletes use 20lb Dynamax & 40lb D-balls
Female Athletes use 12lb Dynamax & 20lb D-balls

Wednesday, April 26, 2006

ONE ROUND FOR TIME

Run 400
Plank Burpee 50 reps
Run 400
Squat 50 Reps
Run 400
Push-ups 50 Reps
Run 400
Sit-ups 50 Reps

Monday, April 24, 2006

RUN, KNEES TO ELBOWS, SNATCH

3 Rounds for Time

Run 400
Knees to Elbows 15
Single Arm Dumbbell Snatch 20 ( 10R/10L)

Loading with single dumbbell equals 20% of bodyweight.

Friday, April 21, 2006

WHAT THE FRAN?

1 Rounds for time:

21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
21 db swings
12 pull-ups
21 db swings
12 pull-ups

Loading: Thrusters select 45, 65 or 95lbs.
Dumbbell Swings 25, 35,or 55lbs.

Wednesday, April 19, 2006

Monday, April 17, 2006

20 MINUTES OF...

10 Pull-ups
10 Push-ups
5 Single Leg Squats (5 Right/5 left)

Record the number of rounds you complete. Use a supporting apparatus to learn/execute single leg squats.

Friday, April 14, 2006

RUN WITH CLEAN & JERK CLEAN

Run 400
Barbell Clean & Jerk (BCJ) 15
Run 400
BCJ 12
Run 400
BCJ 9
Run 400
BCJ 6

Loading equals 67% of bodyweight.

MIKE & DIANE GRADUATE



Displaying the colors of graduation. Mike Rothwell & Diane Harmening were tough enough to graduation from their first session of Boot Camp Fitness.

Wednesday, April 12, 2006

TABATA THIS FOR SIZE

Rowing (KCALS)
1:00 Rest
Box Jumps
1:00 Rest
Dumbbell Swings (1 dumbbell weighing 25% of bodyweight)
1:00 Rest
Bumper Plate Overhead Step-ups (males 25lb plate/females 10lb plate)
1:00 Rest
Ball Slams

8 Sets of 20 seconds of work/ 10 seconds of rest. YOUR SCORE IS THE LOWEST NUMBER OF REPS (Use Calories for rowing) COMPLETED DURING THE WORK INTERVAL

Monday, April 10, 2006

RUNNING BARBIE

Run 600

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
(repeat 2 more times)

Run 600

..if Barbie looks like too much only complete two total rounds of the pull-up, push-up, sit-up and squat movements.

MASTERS CHAMPION 2006







Coach Rut won the 94kg class of the USA MASTERS WEIGHTLIFTING NATIONALS over the weekend. His lifts were 102kg snatch and a 130kg clean & jerk. The 232kg total was a personal best.

Friday, April 7, 2006

DBHSC and PP

How Many Rounds can you complete in 15 minutes?

3 dumbbell hang squat clean
7 dumbbell push press

Use 35% of bodyweight for loading purposes.

Example: 200lbs x .35= 70lbs or 2 x 35lb dumbbells.

Thursday, April 6, 2006

Wednesday, April 5, 2006

SDHP IN THE MIDDLE

FOR TIME
Row 1000 M
Run 600 M
Box Jump 30
Sumo Deadlift High Pull (SDHP)50 (Male athlete: 45lbs/Female Athletes 30lbs)
Run 400 M
Box Jump 20
Row 500
Run 200 M
Box Jump 10

Monday, April 3, 2006

10 ROUNDS WITH LUNGING

Pull-ups 10 9 8 7 6 5 4 3 2 1
Push-ups 10 9 8 7 6 5 4 2 2 1
Unilateral/Contralateral Dumbbell Overhead Lunge Walk 60 ft

Round 1 is 10 pull-ups, 10 push-ups, then Dumbbell Overhead Lunge Walk
Round 2 is 9 pull-ups, 9 push-ups, then Dumbbell Overhead Lunge Walk
Round 3 is 8 pull-ups, 8 push-ups, then Dumbbell Overhead Lunge Walk
....

Use a single dumbbell weighing 20% of your bodyweight. Measure your lunge course out 50ft. Place the dumbbell in the right hand overhead for the first 1/2. Move it to the left hand for the second half.

Learn more about this exercise and 39 other functional movements with Coach Rutherford's DUMBELL MOVES VOLUME 1.

Saturday, April 1, 2006

WEIGHTLIFTING COMPETITION





Last weekend Coach Rut, Jeff Rut, and Dean Brendel competed in the Yellow Brick Road weightlifting competition.

Dean finished first in the 105+kg class in only his second competition.

Jeff finished second in his first ever competition and made an attempt at a new state record in the clean & jerk.

Coach Rut set a PR with a 105kg snatch.