Mid Summer Special – Boot Camp Price Drop!

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We’ve just about hit the halfway mark for our summer session of early morning group sessions.  Time to nudge the price down a little bit.  There are still 6 full weeks left in the summer session.  Get in today….. Click HERE for details and to register!

Early Morning Group – 7/29

We fired up week 7 on the ropes .. Tuesday, we’ll put the toys away (save perhaps some mats!) and do a core session following by a fun format finisher.

There are 5 weeks remaining in the summer session and we’ve reduced the price so climb on board!  Still plenty of training days so come on out!   Details and registration HERE.

 

 Tuesday, July 29th — Hard Core

Format:  30/20 X 2 rounds.  We’ll break for 90 second between rounds, then move on to the finisher.

1. Plank Hold

2.  Frozen V Sit

3.  Plank Spider Climber

4.  Dead Bug

5. Side Plank Tucks (Left)

6. V Sit Push Downs

7. Side Plank Tucks (Right)

Finisher … reverse ladders (10-1 and 1-10)  Pushups and Jumping Jacks

 

All the workouts will be archived HERE.

We’re going all summer so you haven’t missed much!!  Details to join HERE

Can’t do the mornings or really want to get some workouts in but what to do with the kids?  Try our FREE “A WOD in Park” summer series … Tuesday and Thursday evening sessions  started June 24th.  Workouts and locations are HERE

Got questions?  Drop me a note below!

Early Morning Group – 7/28

There are 5 weeks remaining in the summer session and we’ve reduced the price so climb on board!  Still plenty of training days so come on out!   Details and registration HERE.

 

 Monday, July 28th — “Just 1 Minute”

Challenging Ropes Session Ahead… Format .. each exercise runs 1 minute.  Follow each with  a brisk walk around our normal loop.

1. Alternating Wave

2. 2 Hand Wave

3. Alternating Wave with Squat

4. Alternating Wave with Skater Lunge

5.  Hi-Lo Claps

Finisher … 3x3x3  3 exercises, 3 reps each, loop for 3 minutes

Squats — Jumping Jacks — Skater Lunch (3 each side on the lunge!)

 

All the workouts will be archived HERE.

We’re going all summer so you haven’t missed much!!  Details to join HERE

Can’t do the mornings or really want to get some workouts in but what to do with the kids?  Try our FREE “A WOD in Park” summer series … Tuesday and Thursday evening sessions  started June 24th.  Workouts and locations are HERE

Got questions?  Drop me a note below!

Recap – Workout Week Ending 7/25!

Wow… what a week .. great weather allowed us to get all 10 boot camp and both park sessions in.  This all came during a week that my oldest daughter was in North Carolina at UNC for a week of soccer camp under the direction of the legendary Anson Dorrance.  Great experience but flying solo here on the home front with 6 kids, music lessons, a local soccer camp, swim lessons and well .. six kids… was quite a week.  But hey, chin up .. we got ‘r done.  For those who missed, the photo recap is below.  For those who showed up pretty much every day .. take it easy today… a brisk walk would be great, but do get some rest!

On other topics … my closest circle knows that I don’t just say “wisdom is where you find it”, but actually walk the walk.  I read a lot, but only take serious the output of a small select group of folks who I know only via the internet.  Much of my own journey back to extraordinarily robust health started with the Insanity program from BeachBody.  Truth be told, the name is a little off putting, but by and large, the products coming out of BeachBody are pretty great stuff. Press play. Follow along. Do the work. Don’t neglect the non exercise pieces and well, you really can’t help but get results.  Problem is, like most canned programs, the likelihood you can just take them home and hold yourself accountable tends to be pretty slim. There is one of these I’ve been watching for a while .. viewed a lot of previews including some full videos of live sessions.  It’s call PiYo … a fusion of a pilates and yoga.  Oddly, a lot of what I see in PiYo looks rather familiar but there is some stuff I just hadn’t thought of yet.  Expect a few new twists on some things going forward.  Chalene Johnson has assembled a very versatile program (I bought it) that can be used by any level of fitness and just promotes a whole bunch of the stuff I like to talk about.  I’m going to start it in addition to everything else we’re doing in September .. if you’re interested, please let me know. This would be a freebie.  I think I could take about 3 folks and we’d just agree on a schedule.  You don’t have to be part of my current group, though I’ll obviously give them first dibs if there’s interest.

Last, before the picture recap .. a couple announcements.  More details will follow!

Monday boot camp —  Ropes!

Tuesday boot camp — Body-weight session — core focus

Tuesday “A WOD in the Park” will be a Georgetown and will be a “follow me” body-weight session

Wednesday we’re off course at the Mee-Kwon Park sledding hill

That gets us to mid week and closing in on the end of July .. we have 5 weeks left in the summer session.

 

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Early Morning Group – 7/25

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Okay, I’ve got to admit .. the alarm on Thursday morning took a while to register in my groggy brain .. but we got after it and got through our three round of Tabata formatted pure core work.   Well done folks!!  So we look forward to our highly accessorized circuit day on Friday … old time strongman style!!

There are 6 weeks remaining in the summer session.  Still plenty of training days so come on out!   Details and registration HERE.

 

 Friday, July 25th — Strongman Circuit

This one’s pretty old school … expect to get your hands dirty!  Here are the forecasted stations (subject to change based on what I toss into the trailer!!)

1.  Burpees (well.. duh .. been a while … unless you showed up at the park Thursday night and did them with ropes!)

2.  Tire Flip (yeah, finally, we’re going there!)

3.  Tire whack (hey, I’ve got 3 tires, might as well play whack a mole on one of them!)

4.  Slosh Pipe Carry (sorry, I just love these things .. who’d a thunk it.. a capped pipe with water .. wow…)

5. Slam Balls  (we’ll actually slam them this week)

6. Kettlebell Waiter Carry (going all the way down to a tiny 5 pounder so we got one for everyone this week!)

….. and expect a couple more once we finalize the order!!

 

All the workouts will be archived HERE.

We’re going all summer so you haven’t missed much!!  Details to join HERE

Can’t do the mornings or really want to get some workouts in but what to do with the kids?  Try our FREE “A WOD in Park” summer series … Tuesday and Thursday evening sessions  started June 24th.  Workouts and locations are HERE

Got questions?  Drop me a note below!

Thursday Park Session at Cedar Creek This Week!

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We’re going to break habit this week and move over to Cedar Creek Park for the Thursday (7/24) edition of A WOD in the Park.  We’ll be in proximity of the playground (near the picnic area #5).

Note that Spring Street is under construction so  if you want to park on the “park side” of the street you’ll need to get onto Portland by another route (like Hilbert..).  We’ll be bringing back our not quite yet (but surely soon to be!!) famous “20 in 20″ on the ropes!

These sessions are absolutely free .. no registration necessary… just show up with a water bottle and join in the fun.  Family friendly!! We stay close to the playgrounds and the music playlists have ZERO explicit lyrics!