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And the winner is....

 

Ernie and Carrie are proud to announce the new name of their business is..... PALEO PACKS!!!
They will be launching a Facebook page soon that will feature special promotions!!! They would like to thank everyone that came up with potential names, and especially Katie Berry who had the winning name.

This weeks meals are in, if you ordered meals, don't forget to pick them up next time you are at the gym! 

The sign up sheet to order meals is on the counter at the gym, sign up by the end of classes on Saturday for delivery Monday evening, meals last up to a week in the fridge and are both healthy and delicious!

 

Menu

Lemon Ginger Marinated Chicken Breast with Steamed Sesame Broccoli and Wasabi Aioli - $10

Roast Pork Tenderloin with Dried Apricot Chutney, Roasted Sweet Potatoes and Sauteed Asparagus - $12 

Bacon Wrapped Grass fed Beef Meatloaf with Sauteed Mushroom Garlic Puree,
Mashed Sweet Potatoes and Steamed Broccoli - $14

Friday
Apr182014

4.18.14

RX 1

A.
Three sets of:
Single Leg Romanian Deadlift x 6-8 reps each leg
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
Jump Rope Skill Work x 45-60 seconds
Rest 45 seconds

B.
For time:
20 Shoulder to Overhead
200 Meter Run
15 Shoulder to Overhead
400 Meter Run
10 Shoulder to Overhead
600 Meter Run

RX 2

A.
Take 10-15 minutes and build to a heavy Clean and Jerk

B.
For time:
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run

Wednesday
Apr162014

4.17.14 

Heres a great article on how to run better.

Please read this article and watch the videos.  This really explains proper running form.

Click HERE to view

 

RX 1 & RX 2

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 10X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111 (I know that ring rows are boring but your shoulders need them, so make them count.)
Rest 60 seconds

B.
Three rounds for time of:
Wall Ball Shots x 20 reps
Kettlebell Swings x 15 reps
Burpee Pull-Ups x 10 reps (this should be a burpeee into a jumping type pull-up, if you set these up correctly you will not need an assistance band)

Open gym Thursdays
Don't forget we also have Open Gym today from 9-1:00 you can make up a day you missed this week, practice somthing, get some extra lifting in, or work on a weakness. 

Wednesday
Apr162014

4.16.14

RX 1 & RX 2

A.
Five sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups (w/DBs) x 8-10 reps each leg
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm (go as heavy as you can, only hold one DB at a time, do all reps with one arm then switch) 
Rest 45 seconds

B.
Four sets for max reps of:
30 seconds of Push Press (95/65 lb) NOT PUSH JERK!!!
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
We should have plenty of bars now but we may need to share boxes today.  If so partner up and the second partner can start one minute after the first. 

Tuesday
Apr152014

4.15.14

RX 1

A.
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Barbell Ab Roll Outs x 6-8 reps @ 3011
Rest 45 seconds

B.
Complete as many Burpees as possible in 3 minutes

RX2

A.
Six sets of Bench Press
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Set 3 – x 1 rep
*Set 4 – x 3 reps
*Set 5 – x 2 reps
*Set 6 – x 1 rep
Rest 2-3 minutes between sets

B.
Complete as many Burpees as possible in 3 minutes

RX1 & RX2

Burn out 250 double unders. 

 

Monday
Apr142014

4.14.14

RX 1

A.
Three sets of:
Back Squat x 8-10 reps @ 20X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Jump Rope Technique x 60 seconds
Rest 60 seconds

B.
Three sets for times of:
Man-Makers x 5 reps
400 Meter Run
Rest 2 minutes

RX 2

A.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B.
One Set for Max Reps:
85% Back Squat x Max Reps
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

C. If you have time and energy after A&B
Three sets for times of:
Man-Makers x 5 reps
400 Meter Run
Rest 2 minutes