Recreate Fitness

Moving On

noreply@blogger.com (tina) — Thu, 07 May 2009 17:08:00 +0000

Hi everyone,

We are happy to announce the launch of our new website www.recreatefitness.com where you can see our new blog, register for classes, chat on our new member forum and lots, lots more. Thanks to everyone that has taken the time to visit us here and we hope that you can join us at our new home!

Row & Run

noreply@blogger.com (tina) — Fri, 01 May 2009 18:46:00 +0000

Yes, the look on Jami Curl's face says it all! That bell is HEAVY! 96.9 lbs to be exact! Jami took the kettlebell challenge and did 8 swings of every size kettlebell we own. She started with the 15lb. and worked her way up, then worked her way back down! Nice job!

The workout consisted of 2 exercises. Seems simple enough.

Row 250m....

Run 1 lap.....

rest....yeah...this one is a killer!

Warm Up:

halos - 10

goblet squats - 10

hand 2 hand swings - 20

Skill:

push press

2 warm up sets of 5

then

5 rounds

3 push press

5 dead hang pull ups

Workout:

4 rounds

row 250m

run 1 lap

rest 3 min

Flip, Catch, Squat

noreply@blogger.com (tina) — Thu, 30 Apr 2009 19:11:00 +0000

We had some serious fun with the booster box yesterday! Lot's of great jumping!

A parade of cross walks!

And a single kettlebell workout!

Congratulations to Liz and Katje who mastered the kettlebell snatch in last night's workout! Great job!

Warm Up:

band walks

skips

monster walk

lunge walk

frog hop

inch worm

wall squats - 15

Skill:

3-4 rounds

kettlebell cross walk

box jumps -10

knees to elbows - 10

Workout:

4-5 rounds

45 seconds of each exercise

flip, catch, squat

left arm kettlbell snatch

right arm kettlebell snatch

figure 8 to a hold

super plank

rest 90 seconds between rounds

Jump around!

noreply@blogger.com (tina) — Wed, 29 Apr 2009 18:46:00 +0000

Tuesday was a partner 30/30 workout and we pulled out the hurdles for some side to side jumps!

Warm Up:

pass thrus - 10

overhead squat - 10

jump rope - 75

Skill:

double kb snatch or hi pull - 8

ring push ups - 10

row 250m

Workout was:

30 seconds on 30 seconds off

6 rounds at each station

Stations:

sprint/wall ball

bear crawl

2 hand kettlebell swings

side to side jumps

Torrential Downpour

noreply@blogger.com (tina) — Tue, 28 Apr 2009 18:31:00 +0000

You've got to love Portland's springtime weather. We had to modify the workout last night due to a sudden torrential downpour. But not even flooding rains could stop us from a great workout. Some people even decided to brave the rain and came back in a little soggy.

Warm Up:

halos - 10

goblet squat - 10

good morning - 10

spinal wave - 10

clean and press - 10

cossack lunge - 10

Strength:

Front Squats

2 warm up sets of 5

then

5 rounds of

3 front squats

8 ring row

Workout:

run 2 laps

then

30-20-10

dumbell deadlift

dumbell push press

mountain climbers (each leg)

then

run 2 laps

Rainy Day Workout:

row 500m

then

30-20-10

dumbell deadlift

dumbell push press

mountain climbers (each leg)

then

250 jump rope

Catch some air

noreply@blogger.com (tina) — Mon, 27 Apr 2009 19:43:00 +0000

Sunday we warmed up with some partner med ball power passes and then spent some time working on skill.

Skill was:

3 - turkish get-ups

double kettlebell walk

dot drills

10 - leg curls on the rings

Workout was:

40 seconds on/20 seconds off

sprint

figure 8 to a hold

heavy jump rope

ball slam

burpees

with a running clock

noreply@blogger.com (tina) — Sun, 26 Apr 2009 21:58:00 +0000

We warmed up with a little med ball around the building and you all did a great job of navigating around each other.

Great job to Beth on her first workout with us. She's making the move from Ann Arbor to Portland. Let's all make her feel welcome in her new hometown!

Wow! The 8:30 am workout brought us the largest class we've ever had at Recreate. Thanks to all 31 of you that came to the workout!

We departed from our normal Saturday partner workout to do a station workout with a running clock. Spend one minute at each station then rest 3 minutes between rounds.

Stations were:

dumbbell thrusters

kettlebell swings

row

box jump

Happy anniversary Team Sparkle!

noreply@blogger.com (tina) — Fri, 24 Apr 2009 19:29:00 +0000

Yesterday marked Jami and Christen's one year anniversary with us. They have both made a lot of changes in the last year and here's to hoping we can celebrate next year as well! Keep up the great work you two!

HELEN was here.

Who says you can't have fun while doing a benchmark workout?

Warm Up:

band walks

monster walk

lunge walk

bear crawl

frog hop

lateral hand walk

inch worm

Strength:

push press

2 warm up sets of 5

then

5 sets of 3 push press

with

5 spiderman

Workout:

"HELEN"

3 rounds

run 2 laps

21 kettlebell swings

12 pull ups (or ring rows)

Core Grind

noreply@blogger.com (tina) — Thu, 23 Apr 2009 18:41:00 +0000

Warm Up:

halos - 10

around the body pass - 10

goblet squat - 10

windmills - 5

Workout:

Work briskly and steadily for 4-5 rounds at each station.

Station 1:

deadlift - 10

row 250m

rest 1 min

Station 2:

heavy medball squat and carry (6 squats + walk to cone and back)

knees to elbows - 10

rest 1 min

Station 3:

sandbag get up - 3 each side

power wheel roll out - 10

x-chop 10 each side

rest 1 min

play ball!

noreply@blogger.com (tina) — Wed, 22 Apr 2009 18:40:00 +0000

The weather outside was beautiful today so we took advantage and did some partner med ball passes in the parking lot!

Warm Up:

power medball passes

run 2 laps

Skill:

ring leg curls - 10

jack knife - 10

kettlebell cross walk carry

pull ups - 5

Workout was:

6 rounds at each station

30 seconds on/30 seconds off

partner

Stations:

sprint

mountain climbers

wall ball

rope snaps

T-Dog Sighting!

noreply@blogger.com (Melissa) — Tue, 21 Apr 2009 18:34:00 +0000

T-Dog was in the house! Welcome back!

Warm Up:

pass thrus - 10

overhead squats - 10

jump rope - 75

then

partner swings - 15

Strength:

Front Squats

2 warm up sets of 5

then

5 sets of 3 Front Squats

with

10 cross chop to halo

Workout:

How many rounds in 15 minutes?

1 arm swing - 5 (each side)

kettlebell snatch - 5 (each side)

burpee - 5

Welcome back Jenn!

noreply@blogger.com (tina) — Mon, 20 Apr 2009 18:30:00 +0000

We haven't seen Jenn for awhile because she's been off doing something important, having a baby! It's only been four weeks but she came in and did a great job her first day back. The date was also a special one because it marked her one year anniversary with us! Great to have you back in the gym Jenn!

Workout was:

40 seconds on/ 20 seconds off

sprint

superplank

heavy jump rope

figure 8 to a hold

two hand swings

100 per team

noreply@blogger.com (tina) — Sun, 19 Apr 2009 18:19:00 +0000

Saturday means one thing: a partner workout! This one was real fun and the theme of the day was 100!

Workout was:

6x - relay run

100 - ring push-up

100 - ring rows

100 - ball slams

100 - wall balls

100 - med ball sit-up passes

6x - broad jump

Push Press and Pairings

noreply@blogger.com (tina) — Fri, 17 Apr 2009 16:30:00 +0000

Yesterday we did push press for out strength portion. Then broke off into groups to work on some excellent core and mobility pairings.

Warm Up:

band walks

monster walk/lunge walk

little skip

big skip

bear crawl

frog hop/crab crawl

inch worm

Strength:

2 warm up sets of 5

push press

then 5 sets of 5

push press

paired with dead hang pull ups

Workout:

3 -4 rounds at each station

Station 1:

sand bag half moon - 12

turkish get up - 3 each side

rest 1 min

Station 2:

power wheel roll out - 10

bear crawl

rest 1 min

Cardio Endurance

noreply@blogger.com (tina) — Thu, 16 Apr 2009 18:48:00 +0000

I think it's fair to say that most of us are at least a little competitive, so it's easy to start racing the clock or the person next to us, which can lead to shortened range of motion or loss of form. For yesterday's workout we turned off the clock to encourage increased focus on form and full range of motion to ensure we get the most out of each movement. It's a different mindset, but the gains are well worth it. Great job, everyone!

Warm Up:

3 x

goblet squats - 10

windmills - 5 each side

pushups - 10

row 250m

Workout:

5 rounds

25 kettlebell swings (m: 20k-24k, f: 12k-16k)

20 ball slams (m: 20lbs, f: 16lbs)

15 med ball cleans (m: 20lbs, f: 16lbs)

10 box jumps

5 knees to elbows

run 1 lap

oops....

noreply@blogger.com (tina) — Wed, 15 Apr 2009 19:09:00 +0000

Yesterday was a great tabata style workout. Unfortunately, we forgot to charge the battery for the camera - so we only got these few pictures of Jasmine and Simon. Lookin' good, you two!

Warm Up:

halos - 10

around the body pass - 10

goblet squat - 10

pumps - 10

Skill:

double kettlebell snatch/ single kettlebell snatch/hi -pull - 5

1 leg deadlift - 5 each leg

knees to elbows - 10

Workout:

20 seconds of work: 10 seconds of rest

6 rounds at each station

rest 90 seconds before moving to next station

Stations:

jingle jangle

jumping pull ups

push ups

row

mountain climbers

Dumbbell Fran

noreply@blogger.com (tina) — Tue, 14 Apr 2009 17:40:00 +0000

Our good friend Nacho libre paid us a visit before class today. He dazzled us all with his kettlebell prowess. I wonder where the spandex tights were though???

Monday brought us a surprise visit from Fran! This is a short one, but considered one of the toughest benchmark workouts that we do. Front squats were on the menu before we tackled the workout. We saw some huge improvement from the last time we did this workout. Great job!

Skill:

5 rounds

5 - front squats

12 - cross chop to halo

5 spiderman

workout was:

"dumbbell Fran"

21-15-9

dumbbell or kettlebell thruster

pull-ups

Saturday

noreply@blogger.com (tina) — Sat, 11 Apr 2009 18:38:00 +0000

Warm Up:

30 of everything

halos

around the body pass

figure 8 to a hold

spinal wave

hand 2 hand swing

clean and press

cossack lunge

1 arm overhead squat

medball around the block

Workout:

medball throw and run - 8x

jump rope - 300

then Ladder 10-1

ring row

box jump

sdhp

then

bear crawl - 8x

row 250m - 8x

Untimed Action

noreply@blogger.com (Melissa) — Fri, 10 Apr 2009 18:57:00 +0000

Yesterday we did an untimed workout. The goal here is to work hard and work steadily.

We started with 5 rounds of push press.

The next station was Mr. Spectacular, which is a double kettlebell clean into a push up, paired with sand bag half moons.

Finally the power wheel. Everyone loves the power wheel. Right Jasmine?

Warm Up:

skip

bear crawl

lateral hand walks

frog hop

inch worm

wall squats - 15

Strength:

2 warm up sets of 5

barbell push press

then

5 rounds

5 push press

3-5 dead hang or jumping negative pullups

Workout:

untimed stations

Station 1:

10 Mr. Spectacular

12 sandbag half moons

rest 1 min

Station 2:

power wheel crawl

10 power wheel leg curls

rest 1 min

Not a partner workout....

noreply@blogger.com (tina) — Thu, 09 Apr 2009 18:38:00 +0000

I know....it looked an awful lot like a partner workout when you walked in and saw the whole thing written out on the board....another one of our power endurance workouts. Nice job to everyone!

Warm Up:

goblet squat - 10

hand 2 hand swing - 20

turkish get up - 3 each side

Workout:

row 1000m

50 pushups

25 mountain climbers (each leg)

25 2-hand swings

leg circuit

50 situps

25 mountain climbers (each leg)

25 2-hand swings

leg circuit

50 russian twists (each side)

25 pull ups

25 2-hand swings

leg circuit

run 2 laps

Birthday Burpees!

noreply@blogger.com (tina) — Wed, 08 Apr 2009 18:50:00 +0000

We were so happy to celebrate Lindsay Brown's birthday yesterday with a super fun partner workout. Thanks to everyone who joined in on the 28 birthday burpees at the end of class.

Happy Birthday, Lindsay!

We tried a few new things in the skill portion of class yesterday. Those who are confident with their single kettlebell snatch tried out double kettlebell snatches. Then we went outside for a little medball throw and run. It's just like it sounds...you throw it, and run after it.

Then we partnered up for some challenging 30 second work intervals!

Warm Up:

10 pass thrus

10 overhead squats

5 spiderman each leg

75 jumprope

Skill:

2-3x

heavy 2 hand kettlebell swing

double kettlebell snatch

dball throw and run

Workout:

partner up

6 rounds at each station

30 seconds on: 30 seconds off

Stations:

sprints

jumping pullups

wall ball

rope snaps

A visit from Erin!

noreply@blogger.com (tina) — Tue, 07 Apr 2009 19:06:00 +0000

Yesterday we had a visit from our friend Little Erin. We just had to pull out her favorite workout which was named in her honor. Good to have you back!

A big shout out to Imran on his front squat form. Imran has put a lot of effort into improving his squat depth and range of motion, and it really shows! Nice job!

This workout is short, but I don't know if you would call it sweet.

It starts with a 250m row.

Then 20 ball slams.

Then you sprint to the end of the parking lot and back.

And finally, you rest....for 3 minutes. Because you've got to do it 2 more times!

We saw some really big improvements from people with this workout. Be sure you are journaling so you can see your progress!

Warm Up:

2 x

halos - 5

around the body pass - 5

good morning - 5

spinal wave - 5

goblet squat - 5

cossack lunge - 5 each side

clean and press - 5 each side

windmill - 5 each side

Skill:

Front Squats

2 warm up sets of 5

then

5x5

front squats

paired with

ring rows

Workout:

"Erin"

3 rounds

row 250m

ball slams - 20

sprint to end of parking lot and back

rest 3 min

Sunshine!

noreply@blogger.com (tina) — Mon, 06 Apr 2009 18:42:00 +0000

Congratulations to Lindsay Brown on her first kipping pull up! Nice Work!!!

Warm Up:

run a lap

medball power passes

Skill:

turkish get up - 3 each side

double kettlebell cleans - 8

Workout:

4 rounds

40 seconds on/20 seconds off

Stations:

shuttle run

ring pushups

leg curls

bear crawls

heavy jump rope

figure 8 to a hold

rest 90 seconds between rounds

Keep it together

noreply@blogger.com (tina) — Sun, 05 Apr 2009 16:48:00 +0000

Just a reminder that we will be offering two new lunchtime classes starting this Tuesday, April 7th from 12:00 pm - 12:45 pm. Get in and out in 45 minutes with a full workout! Hope to see you there!

Saturday calls for a partner workout and we delivered. It was a little cold but dry so we went outside for some partner relays around the building. Great teamwork!

Workout was:

6x - partner relay around the building

6x - heavy med ball carry

100 - 2 hand swings

100 - med ball sit-up passes

100 - ball slams

6x - mini leg circuit

6x - 250 meter row

Keep it Simple!

noreply@blogger.com (tina) — Fri, 03 Apr 2009 18:55:00 +0000

Yesterday's workout started with 3 rounds of max pull ups. We saw a lot of PR's! Great job to everyone! And a big shout out to Megan Misti who got her first kipping pull up yesterday! Congratulations!

Single kettlebell workouts are great because they are simple but very effective! Nice work!

Warm Up:

pass thrus - 10

overhead squats - 10

spiderman - 5 each side

row 250m

Skill:

3 x

max pull ups

rest 2 minutes

Workout:

5 rounds

45 seconds of each exercise

2 hand kettlebell swing with squat thrust

kettlebell snatch left

kettlebell snatch right

figure 8 to a hold

super plank

rest 90 seconds