Mountain Strength Fitnesshttp://www.mountainstrength.com/home/Mountain Strength Fitnessen-US2010-03-12T06:06:27ZSquarespace Site Server v5.9.2 (http://www.squarespace.com/)Outdoor Classes to Start at the End of the Month.. But first we need your help!http://www.mountainstrength.com/home/2010/3/11/outdoor-classes-to-start-at-the-end-of-the-month-but-first-w.htmlRich Borgatti (Rich@MountainStrength.com)2010-03-11T18:04:20Z

 

We need help naming the Outdoor class!
We don't want to just name it a "Bootcamp" Class because we are more than just running around yelling at people, wearing camo shirts and running people through generic cardio workouts.
 
Come join in on the fun on our Facebook Page or leave a suggestion in the comments below.
If we use your idea you will get a free t-shirt when we get them printed up!

 

Mountain Strength Facebook Page

 

Thanks alot!
Rich Borgatti
Mountain Strength Fitness
1 Broadway, Arlington Ma
 
Helping Urban Athletes and Mountain Warriors in the Boston Area Get Fit and Functional.
]]>We Have a Meetup.com Group for Free Workoutshttp://www.mountainstrength.com/home/2010/3/10/we-have-a-meetupcom-group-for-free-workouts.htmlRich Borgatti (Rich@MountainStrength.com)2010-03-10T23:12:36ZAnnouncementCheck out our Meetup.com group here:

http://www.meetup.com/Mountain-Strength-Fitness/

 

Rich

]]>03/10/2010 - Push Up Madnesshttp://www.mountainstrength.com/home/2010/3/10/03102010-push-up-madness.htmlRich Borgatti (Rich@MountainStrength.com)2010-03-10T18:46:36ZAir Squat Crossfit Push up WOD push ups pushups
Warm Up:
  • Dynamic Warm Up
  • Med Ball Tosses
Skill Work:
  • Learning the proper form for the Overhead Squat
The WOD:

Push Up Madness
On the Minute for every minute for 20 minutes
Do:
  • 1 Push up for the 1st Minute
  • 2 Push ups for the 2nd minute
  • 3 Push ups for the 3rd minute
  • etc... 20 Push ups for the 20th minute
Continue until you complete all twenty minutes.
If you cannot complete the alloted number of push ups in that minute you will switch to Air Squats for the remaining minutes.
Cool Down:
  • Lower body Stretching

LaLanne Fitness - Powered by CrossFit "Push Up" from LaLanne Fitness on Vimeo.

]]>03/08/2010 - Benchmark Monday - Jump, Sit, Pushhttp://www.mountainstrength.com/home/2010/3/8/03082010-benchmark-monday-jump-sit-push.htmlRich Borgatti (Rich@MountainStrength.com)2010-03-08T18:27:59ZBenchmark Crossfit Med ball slam Parallette WOD WOD push upsWe 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 Snatchhttp://www.mountainstrength.com/home/2010/3/5/03052010-the-kettlebell-snatch.htmlRich Borgatti (Rich@MountainStrength.com)2010-03-05T15:17:52ZCrossfit Kettlebell Snatch Video Video WOD

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 Complexhttp://www.mountainstrength.com/home/2010/3/3/03032010-a-kettlebell-complex.htmlRich Borgatti (Rich@MountainStrength.com)2010-03-03T18:07:20ZCrossfit KB Clean Kettlebell WOD

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?http://www.mountainstrength.com/home/2010/3/1/want-to-try-a-free-class.htmlRich Borgatti (Rich@MountainStrength.com)2010-03-01T20:21:40ZAnnouncement

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 Kettlebellhttp://www.mountainstrength.com/home/2010/3/1/03012010-re-visitation-the-kettlebell.htmlRich Borgatti (Rich@MountainStrength.com)2010-03-01T17:53:00ZCrossfit Kettlebell WOD situps 

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 Continuedhttp://www.mountainstrength.com/home/2010/2/26/02262010-db-thrusters-continued.htmlRich Borgatti (Rich@MountainStrength.com)2010-02-26T17:17:56ZCrossfit Dumbbells Thruster WODDon'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!!!http://www.mountainstrength.com/home/2010/2/24/02242010-321-thruster.htmlRich Borgatti (Rich@MountainStrength.com)2010-02-24T19:19:19ZCrossfit Thruster V-up WOD push upsImage 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.

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