Bold Moves Fitness

Chipper

30 Walking lunge steps

20 Ring dips

run 400m

30 Box Jumps

20 Knees 2 elbows

run 400m

30 situps

20 medicine ball cleans

run 400m

30 Wall balls

2 rope climbs

run 200m

row 200m

run 200m

row 200m

run 200m

Diane

Great setup France!

Deadlifts 225lb/155lb

Handstand pushups

21-15-9

France 6:12

Lou 7:01

Kristi 7:27

Dorothy 7:45

Jason 7:45 RX'd

Kathy 7:50

Melissa 8:05

Les 8:20

Al 8:30

Nadine C 10:10

Meghan 18:33 RX'd

November Special !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Hello everybody.

   For the month of November we are having a special.  If you refer someone to join and they sign up for a 3 month commitment they will get their Elements Classes for free and you will get one month free if you sign up for a 3 month commitment.  So round up all your friends and lets whip them into shape.

 

 

Wednesday - Tabata

Ring Dips

Box Jumps

Back Extensions

Wall Ball

Double unders

Tuesday - Jerk and 1/2 Cindy

Push Jerk

3 - 3 - 3 - 1 - 1 - 1

1/2 Cindy

5 Pull Ups

10 Push Ups

15 Squats

AMRAP 10 min

Monday - Rewind

Todays workout is going to be a good one.

800 m Run

20 Dumbell Snatch alt. arms @ 40 lbs

20 Dumbell Squat Cleans @ 40 lbs

100 Sit Ups

20 Dumbell Squat Cleans @ 40 lbs

20 Dumbell Snatch alt. arms @ 40 lbs

800 m Run

Casey    17:10 Rx'd
Corey    17:20
Oli   19:30 Rx'd
Lou   20:40
Elaine   20:59
Ann   22:00
Sher 22:04
Carly    23:17 Rx'd
Karen    24:22
Sue R    24:32
Ryan 24:41
Jason    24:47 Rx'd
Natalie  25:19
Nadine C 26:50
Meghan   27:41 Rx'd
Carol    28:40
Heather  30:19
Kristi   30:46
Gen   34:57

Good turn out for the pull-up, handstand push up workout last Tuesday.  We had a couple of visitors from the Canadian Forces base Petawawa, which is back in Ontario.  Mike who is front second to the left and Simom is back second to the right.  They both killed it and we hope to see them next time they are out this way for training.

Friday - Snatch

Today we are doing the Snatch.

We will start with two progressions for the Snatch.  The Snatch Pull and the Overhead Squat.  Then Finish off with some max effort snatches.

Overhead Snatch  5 - 5 - 5

Snatch Pull  3 - 3 - 3  

(A snatch pull is where you set up for a regular snatch from the ground, but instead of pulling yourself under the bar at the top of the shrug you will just shrug the weight as high as possible)

Snatch work with PVC pipe

Snatch 1 - 1 - 1 - 1 - 1

Oli 135
Jason 135
Rob 80
Les 75
Meghan 60
Sue R 55
Nadine 40

Yuri Zakharevich performing the snatch, see how quickly he gets under the bar.

 

A slow motion video of the snatch.  See how as the bar is going up he starts pulling himself under it.

 

Thursday - Lower Body Blast

Run 400m

50 Walking Lunges

50 Sit Ups

x4

 Carly 18:43
Jason 19:29
Natalie 22:04
Louise 22:18
Rae 22:58
Sue R 23:39
France 23:52
Dorothy 25:18
Meghan 26:25
Carin 27:31
Kristi 29:37
Nadine C 31:39

Wednesday - No Name

25 Box Jumps

15 Sumo Deadlift High Pulls 65/45

10 Back Extensions

AMRAP 20 min

Sorry about this being a late post.  We were just having a bran fart when it came to programming.

Oli 7
Ann 6 1/3
France 6 1/3
Elaine 6
Sher 6
Rob 6
Natalie 6
Raylene 5
Liz 5
Sue P 5
Carol 5 2/3
Heather 5 1/3
Helga 4 1/3
Karen 4
Gen 4
Carin 4
Cheryl 4

Tuesday - One Up, One Down

Pull Up 20-18-16-14-12-10-8-6-4-2

Handstand Push Up 1-2-3-4-5-6-7-8-9-10

Start with 20 pull ups and 1 HSPU.  The pull up go down by 2 every round and the hspu go up by 1 every round.  For a total of 110 pull ups and 55 hspu.  It should be a good one.

Sue R    7:53
France   8:22
Lou   9:44
Kristi   11:24
Corey    11:32
Nadine M 11:58
Casey    13:14 Rx'd
Simon    13:34 Rx'd
Mike 14:40 Rx'd
Ryan 15:11
Carly    16:39
Oli   18:26 Rx'd
Al    20:06
Mike 20:40
Ginny    21:44
Meghan   22:30