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World-Class Fitness
in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Meal of the Day

Link to CrossFit Endurance

Kettlebell Workouts

August 30, 2014: BELL AND CHAIN.....

Warm Up:
Plank-Squat Flow
Kb Complex Flow

25 minute amrap:

10 - Russian KB Swings, 53/35#
5 - KB Clean and Lunge, R/L
10 - Figure 8's to Uppercut
5 - Push Press R/L
5 - Hindu/Cobra Pushups
10 - Hand 2 Hand Swings
5 - KB Snatches, R/L
10 - Deck Squats
2 Turkish Getups, Each Arm


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August 23, 2014: We Be Swinging + Armor Building

A. Rx'd Workout:

Complete 300 kettle bell swings (of all varieties), doing as many sets as you need to in order to maintain excellent form throughout
(e.g. running twice through a ladder of 50-40-30-20-10 swings or however you want to break it down but you cannot perform a set of swings higher than 50 reps).

Between each set of swings, you must perform one round of Armor Building: 1 clean, 2 press/push press, 3 front squats.

(Scaled version is 150 swings)

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August 09, 2014: Kettlebell Conniption

Amrap in 30 minutes...

5 - Kb swings, right 53/35#
5 - Kb cleans, right
5 - Kb racked squats, right
5 - Push press/jerk, right
switch hands and repeat
5 - Walkouts
250M row

= 1 round, rinse and repeat circuit

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