February 2012
M	T	W	T	F	S	S
« Jan
	1	2	3	4	5
6	7	8	9	10	11	12
13	14	15	16	17	18	19
20	21	22	23	24	25	26
27	28	29

Daily Apple 23 Feb ’12

February 23, 2012 | No comments | Daily Apple

Practice:

Turkish Get Up

Workout:

Turkish Get Up, 5 minutes for reps(alternating arms)

then:-

8 rounds of:

20 seconds Push Ups

10 seconds Rest

Rest 1 minute, then:-

8 rounds of:

20 seconds Sit Ups

10 seconds Rest

Rest 1 minute, then:-

20 seconds Squats

10 seconds Rest

Beginner: Scale movements and load as necessary.

Advanced: Chest-to-floor push ups.

Share: twitter stumbleupon delicious digg facebook Read More

Daily Apple 22 Feb ’12

February 22, 2012 | No comments | Daily Apple

Practice:

Kettlebell Swings

Workout:

3 rounds of:

30 Kettlebell Swings @ 20kg/12kg

15 Ring Dips

10 Box Jumps @ 23″/18″

Beginner: Scale movements as necessary.

Advanced: KB @ 24kg/16kg.

Share: twitter stumbleupon delicious digg facebook Read More

Daily Apple 21 Feb ’12

February 21, 2012 | No comments | Daily Apple

Practice:

Kettlebell Clean & Jerk

Workout:

20-15-10 reps of:

Kettlebell Clean & Jerks @ 20kg/12kg

Pull Ups

Beginner: Scale movements as necessary.

Advanced: KB @ 24kg/16kg.

Share: twitter stumbleupon delicious digg facebook Read More

Daily Apple 20 Feb ’12

February 20, 2012 | No comments | Daily Apple

Practice:

Sumo Deadlift High Pull

Workout:

20 minutes for rounds of:

20 Sumo Deadlift High Pull @ 20kg/12kg

20 Push Ups

20 Knees-to-Elbows

Beginner: Scale movements and load as necessary.

Advanced: KB @ 24kg/16kg.

Share: twitter stumbleupon delicious digg facebook Read More

Daily Apple 17 Feb ’12

February 17, 2012 | No comments | Daily Apple

Practice:

Kettlebell Swings, Kettlebell Push Jerks

Workout:

5 rounds of:

15 Kettlebell Swings @ 20kg/12kg

7 Kettlebell Push Jerks @ 20kg/12kg, Left & Right

Beginner: Scale movements and loads as necessary.

Advanced: KB @ 24kg/16kg.

Share: twitter stumbleupon delicious digg facebook Read More

Daily Apple 16 Feb ’12

February 16, 2012 | No comments | Daily Apple

Practice:

Dumbbell Push Press

Workout:

3 rounds of:

10 Dumbbell Push Press @ 30lb/20lbs, Left & Right

15 Pull Ups

10 Burpees

Beginner: Scale movements as necessary.

Advanced: Complete 4 rounds. DB @ 25lbs/35lbs.

Share: twitter stumbleupon delicious digg facebook Read More

Daily Apple 15 Feb ’12

February 15, 2012 | No comments | Daily Apple

Practice:

Goblet Squats

Workout:

15 minutes for rounds of:

7 Goblet Squats @ 20kg/12kg

7 Pull ups

7 Push Ups

Beginner: Scale movements and loads as necessary.

Advanced: KB @ 24kg/16kg.

Read:

Gym Ethics & Rules

1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you’re late, it’s 10 burpees per minute.

2. If you cause a class or workout group to start late, it’s 50 burpees. And regarding any burpee incentives… you may cry and whine all you want, as long as we can hear you counting.

3. Accidents and injuries happen and usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.

4. Kettlebells and dumbbells were not designed to be dropped. We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily.

5. Set up, clean up and put away all equipment after each workout. Clean up sweat, spit, blood, dirt, vomit, handprints, and whatever else you’ve left behind. Trainers are NOT your maids.

6. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.

7. Leaving legacy results are most welcome. Sweaty workout clothes, gloves, shakers, slippers, shoes will left in the bin for good once 48 hours passes from the day of the crime committed.

8. And most importantly – have fun challenging yourself!