Tag Archive for: bkfitfactory

LOE 4/30/10

Fun in the evening sun. Warm UP- Dynamic and Static flexibility. 5 Rounds of- 30 Seconds Sprint, O.H. Walking Lunges, 45 seconds rest. 2 minutes rest Descending Ladder 10-1 each of M.B. C&J, Box Jump, Box Dip 2 minutes rest 5 Rounds…

LOE 4/23/10

Chippy Sprint Warm UP- Dynamic and Static Flexibility 40 yard Sprint- 1X each Straight, Left Turn, Right Turn, Lateral Heel to Heel, High Knees, Heels to Butt, Carioca, Knee Kick, Lateral Knee Kick, Track Start, Off of Belly and Off of…

LOE 4/18/10

CF- "DT" +++ Warm UP- Dynamic and Static Flexibility 1 Mile jog Five Rounds for time of: Dead Lift- 12 reps (M;115lbs/F;85lbs) Hang Power Clean- 9 reps (M;115lbs/F;85lbs) Push Jerk- 6 reps (M;115lbs/F;85lbs) 100 each Jack Knife, Super…

Post WorkOut Observations 4/11/10

Mission Accomplished!!! Okay so today was much better than the last time we did this work out.  It was much more organized and ran very smoothly in comparison to last time. Before I go to far let me recognize two new comers Tzvi and Mela.…

LOE 4/11/10

Mission Impossible (redux) Dynamic and Static Flexibility Run 5 minutes - 200 Walking Lunge Run 5 minutes - 150 Jacks Run 5 minutes - 100 Air Squat Run 5 minutes - 75 Sit UP 50 Push UP 25 Flutter Kicks 20 Mountain Climbers 15 Buprees…

Post WorkOut Observations 4/9/10

Steps and Bars Welcome aboard to C.Pollard my good friend who made a long-awaited appearance. Well we started off with a light Warm Up which consisted of just a little bit of box steps UP's and Jump Rope. lol We transitioned into some 5X5…

LOE 4/9/10

Snatch's & Dead's Warm Up- Dynamic and Static Flexibility Rope 3 minutes Plyo Step UP's 20" Box 1 minute X 3 rounds (1 minute rest between rounds) Burgener Warm UP / Skill Transfer Exercises Hang Snatch- 5X5  Lvl 1 Sets Across / Lvl…

Post WorkOut Observations 4/4/10

Heck of a way to spend an Easter morning. Well what can I say:)  Great programming, great weather and a unbelievable group of athletes. First of all let me start off by saying welcome aboard to Vitale who was supposed to start some time ago…

LOE 4/4/10

More Ladders HPC/Box Jump Warm UP- Dynamic and Static Flexibility Tabata Sprint- 30 seconds on 30 seconds rest for 8 rounds Alternating Ladders- Hang Power Cleans- (M;135lb/F;95lbs) 10-1 reps Box Jump- 1-10 reps Wall Ball Tabata- 8 Rounds K.B.…

Post WorkOut Observations 4/2/10

Dead Lift's and Burpee's oh my! New kettle bell movements and burpees what could be better:) Corey did a great job on the alt ladders finishing in just 8:36, using 135lbs. Not too shabby buddy I was quite impressed that you managed that time…

LOE 4/2/10

Alternating Ladders Warm UP- Dynamic and Static Flexibility 3 minutes Rope Alt Ladders- for time= Dead Lift- (M;135lbs/F;95lbs)  10-1 reps Burpees- 1-10 reps 3 minutes Rope Core Chipper- X's 3 Sets each Street Sweeper W/Chest Press…

Post WorkOut Observations 3/26/10

R.I.C.E. I'm really exhausted from the KB workshop so I will keep it short and sweet! To the group I want to say that I'm sorry, I think that I may have pushed you guys a little to hard and to Max for not getting back to him on time and him…

LOE 3/26/10

Dynamic & Static Flexability 50 each x3 Jacks, Mt Climbers, Flutter Kicks, Crunches Tabata- Jump (air) Squat Push Up KB Figure 8-hold (M;20kg/F;16kg) Lunges (jump) Walk Out (super plank) KB Swing(M;20kg/F;16kg) 21/15/9 each Thrusters-…

Post WorkOut Observations 3/21/10

Mission Impossible Legs and Lung's 5k? Well, after last nights festivities it was very difficult to motivate myself to get up this morning.  I found my inspiration by thinking about the disappointment my absence would cause the team and I…

LOE 3/21/10

5K Challenge Warm UP- Dynamic/Static Flexibility Jog 5 minutes- 200 Walking Lunges Jog 10 minutes- 150 Air Squat Jog 15 minutes- 100 Sit UPs Jog 10 minutes- 75 Push UPs 25 Pull UPs- Jog 5 minutes Cool Down- Static/Dynamic Stretches

Happy Birthday Coach

Surprise!! Thank you everyone for the festivities last night... good money. You guys are the best I had mad fun and was still able to run with the class at 11am. Eddie no more shots please I'm good:X LOL. That was the best Birthday in…