Workout of the Day
1 Mile Run
Overhead slosh pipe hold, as long as you can manage
10 Pull Ups
20 KB Swings
30 Box Jumps
40 Push Ups
50 Sit Ups
60 Burpees
10 Pull Ups
200 Meter slosh pipe "anyhow walk" (overhead or zercher)
BLACKBOX INFORMATION
BLACKBOX CARLSBAD INFORMATION
EDUCATION
ACHIEVEMENT
October 11, 2008
Workout of the Day
"Breathing Ladder"
Kettlebell Swings
or
Weighted Step Ups
Today was a lesson in control and endurance. For some we lost our control and others gave way to a lack of endurance. Overall we took a step forward in understanding where we need to improve.
September 27, 2008
Workout of the Day
"Marathon Mile"
Lunge 100 Meters
100 Squats
Run 400 Meters
Lunge 100 Meters
50 Kettlebell Swings
Run 400 Meters
Lunge 100 Meters
50 Burpees
Run 400 Meters
Lunge 100 Meters
100 Squats
Run 400 Meters
September 20, 2008
Today we hit the field armed with a kettlebell, 75 feet of rope, ourselves and a commitment to improve our fitness.
Welcome to newcomers Namir and Kim who blended in well with the group and whose collective intensity and positive attitudes were contagious. Looking forward to seeing both of you strive for your mutual goals. The group was led by a great friend and one of the best fitness instructors I have ever met and my inspiration, Rob Ord, (www.brassringfitness.com) on leave from training our military's elite forces. Thanks for the workout Rob.
Workout of the Day
Run the width of the football field then do one set of the below, before running back to finish the second set.
20 seconds of push ups x 2
20 seconds of squats x 2
20 seconds of sit ups x 2
"Waiters Walk" with kettlebell across and back, switching arms at the halfway point
"Drowning Man"
Goal was to drag 75 feet of rope with a 53 lbs kettlebell attached around the football field as quickly as possible. The team did an incredible job and learned a little bit about spaghetti arms and slick rope.
