Coach Amber and I will be hosting a FREE morning workout over at the Tufts University Ellis Oval Track.

So grab your friends and come on down for a fun informal workout! All levels of fitness are welcome!

Never worked out with us? Come on by and meet us and try out our cool style of fitness!

CrossFit? Non CrossFit? Doesn't matter! We work out for fun!

Where:

• Tufts University Ellis Oval Track - 163 College Ave, Somerville, MA, United States
• Easy to get to from the Davis Sq Train Station (Red Line)
• Google Map: http://goo.gl/maps/oAtb

When:

• Monday September 6th at 8am - 9am

Why:

• Because we love working out, having fun and keeping things interesting, fun, and FREE!

9/21-10/28 @ 6:30-7:30pm

Tuesdays and Thursdays

Mountain Strength Fitness is pleased to announce they've been chosen by Arlington Community Education to present their Outdoor Challenge program this fall as the Outdoor Autumn Bootcamp. Working with the ACE group, we've put together an option that allows for 1-2 evenings a week of challenging, scalable workouts for all levels.

We are currently featured on the front page of the ACE web site as the Outdoor Autumn Bootcamp, and registration information can be found here in the ACE catalog. (PDF Link)

The workouts will be located at scenic Robbins Farm Park, and we hope you'll sign up with ACE and join us!

The Together in Motion Studio, Arlington MA

Hard to believe but we have been at the Together in Motion Studio in Arlington for almost a year.

We started here with one Private client (Cynthia!) and have now grown into a much larger group. We have outgrown the space and will be moving into a different indoor location as of Monday August 2nd 2010

Redline Fight Sports in Central Square Cambridge.

The prices for classes will be changing for the new space but any current members with be locked into their current prices.

Please spread the word and have your friends come down and try a free class.

Have them register here:

Intro Registration

Warm up:

• Dynamic warm up
• Broad jumps

Skill Work:

• The DB Deadlift

Strength:

• DB Deadlift
• Warm up light for 3 sets then
• 5/5/5

Met Con:

3 rounds for time

• Sprint 200m (practice POSE)
• 10 Med ball squat/tosses (this is a good one to partner up with someone or do wall ball)

Cool Down:

• Cool down walk
• Stretching

Today we introduced the double KB swing!

Reminders:

• The Whole9 Nutrition seminar is this Saturday at Crossfit Boston! My wife and I are both going. Let us know if you will be attending!
• Indoor morning classes at (Mountain Strength Cambridge) Redline fight sports start on Monday August 2nd 

Warm Up:

• Dynamic warmup

Skill Work:

• The double KB Swing
• The Double KB Clean

Met Con:

3 rounds for time of

• run 400m
• 10 Double KB Swings

Cool Down:

• Stretching drills

Warm up:

• Dynamic Warmup

then

• Sprint 25'
• 10 pushups
• lateral skips (right)
• 10 situps
• run backwards 25'
• 10 jumping Jacks
• (then go again starting in reverse order)

Skill Work:

• The DB Clean

Strength:

• The DB Clean
• 3,3,3,1,1,1

Met Con:

How Far in 10 mins?

• DB Lunge
• at bottom of lunge Curl Db then press overhead
• Stand up
• Step other leg

Cool Down:

• Leg Stretching

Warm Up:

• Dynamic Warm up
• Spider to Crap x 10

Skill work:

• The DB Press

Strength:

• DB Press
• 5,5,5,3,3,3

Met Con:

for time

• 10 pushup
• 1 situp
• 9 pushup
• 2 situp
• 8 pushup
• 3 situp
• .
• .
• 1 pushup
• 10 situp

Cool Down:

• Samson stretch
• Shoulder stretches

Warm up:

• Dynamic Warm up

Skill Work:

• Deep Body Weight Squats
• The DB Clean
• The DB Front Squat

Strength:

• DB Front Squat
• 5,5,5,3,3,3,

Met Con:

21 - 15 - 9

• Snatch Squat
• Box Jump

Cool Down:

• Stretching

This morning I think Deb PR'd on DB Clean and Jerks at 70#'s (35/35 DB's)

I will have to go back into the log book to check for myself.

Are you keeping track of your PR's? If not you should be. I keep my notebook with me from waking until I get home for the day. Granted I may be a bit of a type A personality but the lesson here is you need to know where you stand in order to make and break your goals. You will forget, or get the numbers mixed up. I have in the past. I went for an overhead press once but loaded my push press weight instead. I didn't have my notebook with me and I was at a new gym. Let's just say I was confused and didn't get to look as cool as I wanted :-)

Be cool, write your work out numbers down!

Warm Up:

• Dynamic warm up

Strength:

The DB Clean and Jerk

• 5,5,3,3,1,1 (Scale 2,2,2,1,1,1)

Met Con:

On every minute for 10 minutes do 1 of each at 45% BW (scale to 30% if needed)

• DB RDL (Romainian Deadlift)
• DB Power Clean
• DB Front Squat
• DB Push Press

Cool Down:

• Every hour on the hour drink water and stretch

Reading: (please comment if you did the reading!)

http://squatrx.blogspot.com/2010/07/experience-truth-osho.html

http://whole9life.com/2010/06/sugar-sugar-sugar/

Warm Up:

• Dynamic Warmup

Strength:

• DB Floor Press
• 3/3/3/1/1/1

Met Con:

AMRAP in 10 mins

5 reps per exercise

• DB Muscle Snatch
• DB Upright Row
• DB Snatch Squat
• DB Thrusters
• DB Bent Over Row
• DB Alternating Lunge

Cool Down:

• Quad and Hamstring Stretch

Rich