We are not too serious around here, except for working out and tracking progress!

Every Monday in March is a Benchmark Monday.

This is a time where we will take a previous workout and try and improve our time or effort on it.

Feeling like you have gotten fitter, healthier, faster, stronger is great and what we are striving to accomplish. Being able to point to the white board, notebook, website and PROVE to yourself (and the world because bragging rights are awesome) that you accomplished your goal is even better! (and by Better I mean freak'in sweet!)

Remember to keep your notebooks and food logs up to date to track your progress!

Today we revisited a workout from 02/10/2010:

Warm up:

• Dynamic Warm up

Conditioning Course:

2 rounds:

• Shuttle Run - sprint 5m and back, sprint 10m and back, sprint 10m
• Bear crawl 5m
• 10 Med ball Slams 

Skill Work:

After WOD do

3 x 10 seconds on the parallettes of

• Tuck Sits
• L-Sits

The WOD:

3 rounds of

• 20 Box Jumps
• 15 Sit ups
• 10 Push ups

Cool Down:

• Neural Cool Down
• Lower body Stretching

Warm Up:

• dynamic warm up

Skill Work:

• The KB Clean, Push Press, Thruster

The WOD:

3 rounds with 1 minute of rest inbetween rounds

• 5 KB Cleans
• 5 KB Push Presses
• 5 KB Thrusters

Complete all excercises on the left side first, then move to the right side.

That is one round

Cool Down:

• KB windmills

So here at Mountain Strength Fitness for the month of March we will be revisiting previous workouts on Mondays.

This is a chance to see how you have improved since starting your workouts with us.

All Classes this week will be focused on the Kettlebell and it's movements

Today we revisited a workout posted on 01/22/2010 

Warm Up:

• Burpees x 10
• Dynamic Warm up (focused on hip opening)

Skill Work:

KB Swings

• The Russian Swing
• The American Swing
• The Power Swing

The WOD:

30 - 20 - 10 - 5

• Russian KB Swing (1 Pood/16kg/36lbs)
• Ab Mat Sit up

Cool Down:

• TGU Practice 5 x each side