Satruday Boot Camp - May 22nd

This past Saturday we had a great group of people at Ramsey Park.  These ladies took on a team workout and Tracy even arranged for some on sight babysitting! Hope to see you there this weekend - start your Memorial Day weekend off right!

Benchmark Mile

Today's WOD
Practice: Press>Push Press>Push Jerk

Strength: 5 x 3 Shoulder Press

Benchmark WOD
Max Effort 1 mile Run
Or
Max Effort 1/2 Mile Run

check in again in 4 to 6 weeks to see if your time has improved.

Get ready for Summer Boot Camp workouts

Before you know it Memorial Day and Pool Parties will be here!
Does the thought of donning a swimsuit make you cringe?

When was the last time you took some time to focus on you?

Do you want have enough energy to tackle your busy day without being exhausted?

If you answered YES to any of these questions...you want to read this!

Get ready for Summer Boot Camp workouts

You will be challenged

You will have fun

You will see results

When? Saturdays May 22nd thru June 26th @ 9AM SHARP!

Where? Ramsey Park (Behind the Original Taco Shack)

Cost: These Saturday Workouts are FREE

Weekday classes also available

Please RSVP - to ensure we have enough equipment etc.

Who are the Coaches?

Katherine Grosshaupt and Nichole Flanagan

Katherine and Nichole have been "Crossfitting" together for over a year. Katherine is Level 1 Certified, she is also a Hynobirthing instructor and busy mom of two children ages 3 and 5. Check out her blog http://crossfitkat.blogspot.com/

Nichole is also Level 1 Certified, busy mom of a soon to be 2 year old.

Three easy snacks to keep you on track!

One the easiest ways to screw up a good day of eating is choosing the wrong snack, maybe you meant to or intended to eat something healthy as a snack, but you are out and about running errands or running late to work and before you know it you are hungry and you've got nothing.  What happens next? You think about what you would eat if it could just magically appear in front of you....you realize that's not going to happen and the next thing you know you've devoured something that you never intended to eat.   We've all been there and sometimes this is not avoidable, but with some simple planning you can avoid this 99% of the time..  Here are 3 "go to" snack ideas that I use often.  The key to all 3 is that they involve protein, carbs and fat together!  This combination will satisfy your hunger and keep you on track to achieve your goals.

Snack #1
Protein: A small Turkey or Hamburger patty (about 2oz cooked),
Carb: 1/2 an apple and
Fat: a slice of avocado OR 6-9 almonds. 

Snack #2
Protein: Deli Chicken or Turkey (3-4 slices)
Carb: 5-6 medium strawberries
Fat: slice of avocado (I think the roll the deli meat around this)

Snack #3
Protein & Fat:  Tuna Salad (2-3oz., use REAL Mayo)
Carb: Bell Pepper or Celery

In the picture (bonus snack idea)
Protein: Deli Turkey
Carb: Cucumber
Fat: Almonds

These are staples that I rotate through each week, you can make up the burgers and or tuna salad on Sunday night and you have 3 or 4 days worth of quick and easy snacks. The deli meat requires no prep, but make you sure you get a quality one with few preservatives!

I take these work but if you are out and about, pack a small cooler, if you've got kids you have to take snacks for them every where you go, so why not do the same for you?

 Remember to eat every 3 to 4 hours, snacks are important, these will satisfy you and fuel your body until the next meal.  Try them out and let me know...if you have a favorite snack send them to me, I'm always looking for new ideas.

"Lunge" into Spring "Cleaning"

4 Rounds for time of:
400M Run (1/4th of a mile)
10 DB (or Medball) Cleans
12 DB Lunge Steps (same weight as cleans)
6 Push Ups

Saturday Bootcamp was a Success!

This past Saturday several people came out to Ramsey Park for a boot camp workout.  I am so thankful to this group for showing up and putting forth a great effort! 

Week of May 3rd

I had a few brave souls show up this week on Tuesday and Thursday @ 6am, I am so thankful to you all for letting me practice my coaching skills on you. Everyone did a great job - learning new "moves" can be challenging in different ways for different people. I will continue to work on learning how you learn so I can be better coach every week.

Here are the workouts we took on this week.

Tuesday 5/4
AMRAP in 13 minutes
20 Box Jumps/Step Ups 16"
15 Kettle Bell Swings
Sprint to end of block and back

Thursday 5/6
3 rounds of:
15 Hang Clean
9 Push Press
21 AB Mat situps

Ian did 4 rounds
Denise and I did 3 rounds, all us modified the weight to our individual abilities.

Remember that there is both a physical and psychological component to these workout, especially when you ramp up the intensity. There is a fine line between challenging yourself and working within your capacity - pay attention to your body and push it as often as it lets you!

I hope to have some pictures next week!