Monday Motivation 8: Setting Goals Through Competition…

  We all know that setting goals helps to keep you focused, but I would like to talk about a special type of goal today, and that is signing up for a competition or a race. For a lot of people, the thought of competing against others, especially when it is in a sport they […]

2017 SUMMER GAMES RESULTS…

WOW! Summer Games was awesome this year! We were very happy with the turnout but we were even happier with the results form the powerlifting portion! Everyone who came in put up some good numbers in their squat, bench press and deadlift. This just shows how hard everyone in here is working, it shows everyone’s […]

Ski-erg Technique

Some easy corrections you can make to be more fluid and efficient. 1. Squat! Do not pull with straight arms and straight legs, you need a small bend in the elbow and you need to pull yourself down by squatting and pulling down with the hamstrings and the abs. 2. Pull from just above eye or […]

FIXING THE FOUR MOST COMMON MISTAKES ON THE CONCEPT2 ROWER

If you are making any or all of these four common mistakes we see often on the concept2 rower, fixing them will help you get more efficient and get faster times on the greatest piece of cardio endurance equipment you can train on. Good luck!   1. Bar first knees second. On the return stroke, the […]

SKIERG TECHNIQUE

Endurance work, on the skierg, the rower, the airbike, running, is all about being fluid and efficient. We see some common mistakes on skierg technique and in the video below Doug goes over these common mistakes and the simple corrections you can make to improve your efficiency and technique on the Concept2 skierg.  

Workout 11-29-2016

Warm-up: dynamic Deadlift conventional Warm-up: 9 reps, 3×3 climbing weight. 40/20, x5 ABMAT sit ups Lunges max cal ski max cal bike

Redline 11-22-16

Warm-up: 25 squat thrust jumps, 50 jumping jacks 30/30/30 rest, x4: Side to side ring knee tucks/knee tuck push up Jump rope/double unders or knee tuck jumps Jump squats/toe touch crunches Ski/Mtn climbers Finish: 3:00 air dyne max effort 

Redline 11-17-16

Warm-up: 3:00 circle drill 30/10, x6: decline push-ups mountain climbers KB sumo half jumps frog push-ups 1 handed swings bicycles Finish: abs!

Redline 11-15-16

Warm-up: jump rope 5:00 1:00 each, x5 Hindu push-ups with KB tap toe touch crunches 1-leg burpees HKJR :30 sec rest Finish: plank fun

Redline 10-27-2016

3 mins rope, 3 mins row  30/10 5 rounds  Prisoner jump squats V ups Triangle push ups Ski  DB push press  Finish: 300m walking lunge 🙂