Mountain Strength Fitness

03/08/2010 - Benchmark Monday - Jump, Sit, Push

2010-03-08T18:27:59Z

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

03/05/2010 - The KettleBell Snatch

2010-03-05T15:17:52Z

The Kettlebell Snatch, Part One from Jon Gilson on Vimeo.

The Kettlebell Snatch, Part Two from Patrick Cummings on Vimeo.

Warm Up:

Jump Rope : 1 min
Dynamic Warm up
Hip Mobility Drills

Skill Work:

The KB Snatch

The WOD:

AMRAP in 10 mins of

Left Side:

5 KB Snatches
5 KB Overhead Squats

Right Side:

5 KB Snatches
5 KB Overhead Squats

Then

10 Sit ups

Cool Down:

Mobility drills
Light Stretching

Additional Viewing:

http://www.crossfit.com/cf-info/excercise.html#KBs

03/03/2010 - A Kettlebell Complex

2010-03-03T18:07:20Z

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

Want to try a FREE Class?

2010-03-01T20:21:40Z

Do you want to check out a class?**

Want to see how much fun we have working out?

Print this coupon out and bring it in during the Month of March to try out a free class!

** for new members only

03/01/2010 - Re-visitation: The Kettlebell

2010-03-01T17:53:00Z

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

02/26/2010 - DB Thrusters Continued

2010-02-26T17:17:56Z

Don't let the size fool you, DBs can be devious!

Warm Up:

Jump rope 2 mins
Dynamic Warm up

Skill Work:

More Skill work on Thrusters

The WOD:

15:30 minutes of 30/30 DB Thrusters (35# DBs)

Do as many DB Thrusters as you can in 30 seconds then take 30 seconds of rest
Repeat until the 15 mins are up
Keep score of reps for each 30 secs of work
Add up at the end for your score

Cool Down:

Light Jog
Light Stretch

02/24/2010 - 3,2,1 THRUSTER!!!

2010-02-24T19:19:19Z

Image from http://www.drillsandskills.com Click on the picture to read more about the V-up

Warm Up:

Neural Warmup
Dynamic Warm up (focus on squats and legs)

Skill Work:

The DB Thruster

The WOD:

21 - 15 - 9 reps of

DB Thruster
Push ups
V-Ups

Cool Down:

Talk about how awesome the Thruster is!

Db thruster
Uploaded by kankusan. - More professional, college and classic sports videos.

02/22/2010 - Fun Times With Agility

2010-02-22T18:38:38Z

Warm Up:

Dynamic Warm up

Skill Work:

Jump rope: 30 seconds each

hop
single leg
front straddle
skier

The WOD:

3 rounds

20 Sit ups
10 Waiter Walks (walk 30' switch hands, walk back)
5 Tuck Jumps

Cool Down:

Agility Obstacle course

02/19/2010 - Being Inverted Has it's Privileges

2010-02-19T21:43:47Z

Image used without permission from Crossfit Affiliates pageKat Malkowych of Stay Strong CrossFit (MI).

Check out this video from Crossfit.com on developing the handstand: Windows / Quicktime

The Handstand can give you a new perspective on your own body, can highlight your fears, and give you strength. It is a skill that is developed. It builds strength, balance and awareness.

Warm Up:

Jump Rope for 2 mins
Dynamic Warm up

Skill Work:

The Handstand

The WOD:

AMRAP in 10 mins of

10 Russian KB Swings (M:35#/W:25#)
10 Ab mat Sit ups
10 Lunges

Cool Down:

Gymnastics skills obstacle course

02/17/2010 - Midline Fight

2010-02-17T17:22:32Z

Warm Up:

2 min Jump Rope
Dynamic Warm up
Hip Opening

Skill Work:

Before WOD: The one Armed KB Swing
After WOD: The KB Clean

The WOD:

MidLine Fight:

3 rounds For time:

10L/10R One Arm KB Swing (Men: 35#/Women: 25#)
20 Shoulder roll to Standing

Cool Down:

Light Stretching

Shoulder Roll To Standup from Mountain Strength Fitness on Vimeo.