Alive Time vs Dead Time – Ryan Holiday

Workout of the Day

Pick one:
5k Run
5k Row
5k Ski
10 mile Assault Bike
30-60+ minute walk or hike
Do 100 lunges + 100 push ups + 100 sit-ups + 100 squats
make up a workout you missed this week

Pick one or more:
Avoid watching the news.
Spend your time with loved ones.
Teach someone something.

Must do:
Make your weekend full of Alive Time
Do your part in helping stop the spread of COVID-19
Stay Healthy.
Enjoy the warm weather.

Friday, April 3, 2020 Q13


ZOOM at 11:30 AM
Please have your double-unders done before we start Part B.

Workout of the Day

Every minute, for 10 minutes
25-50 double unders

Don’t have dubs? Practice for 20-30 seconds each minute

If you’re doing these outside and don’t have a mat, it’ll be easy to tear up your rope.
Things you can use to save your rope:
-a thin doormat/carpet
-a sheet of wood, like a 4ft X 8ft board

AMRAP in 12 minutes:
20 KB Swings*
16 Jumping Lunges
12/10 Clapping Push-ups

*no KB? You can use a DB or even a back pack, but you’ll want to stick to Russian style swings 

Thursday, April 2, 2020

Please have PART A (Russian Twists) done before Zoom Class begins at 11:30!

Workout of the Day

Russian Twists
5 x 30-40 (15-20 each side)
Rest 1-2 minutes

If you have a DB or a KB feel free to use it. If you don’t have any weights, grab something like a laundry detergent container.

Don’t want to do it weighted? Just make sure both hands touch the ground.

For time:
20-18-16-14-12 Weighted Box Step-ups*
10-8-6-4-2 Thrusters (each arm)**
5-4-3-2-1 Wall-Climbs***
Buy out:
20 burpees

*No weights? Use a back pack stuffed with books or water bottles
**No weights? I will show you in the Zoom video how to do thrusters with a back pack or laundry detergent container
***Not comfy climbing a wall? I will show some other options in Zoom tomorrow!

Wednesday, April 1, 2020 – Q11


Workout of the Day

Every 4 minutes, for 24 minutes (6 rounds):
200m run*
40 Double-unders**
18 Box Jumps***

Rx+ 60 du, 22 bj

*No 200m measured? You can mess around with to measure it out or just run 30 seconds out, and 30 seconds back and it should be close enough to 200m.

**No jump rope? As a substitute you can do double-taps.

***No ledge or anything knee height or higher to jump on? Measure out 3-5 feet and do broad jumps.

Tuesday, March 31, 2020

Zoom Class starts at 10:30 AM today (Tuesday) Click this to join!

Please have PART A – the push-ups – done before we start the zoom class at 10:30.

Looking forward to seeing all your pretty faces!

Workout of the Day

5 sets of 20 reps***
Rest 1-3 minutes after each set

Rx+ 25 reps 
Rx++ 30 reps
ManBearPig: 30 reps and hand release 

***if you did this last week, add 1-5 reps to each set. Example: if you did 5 x 20 last week, perhaps try 5 x 22 this week, while trying to rest the same amount of time you did last week. It won’t be as beneficial if you’re doing more reps but resting much longer.***

AMRAP in 15 minutes of:
9 burpees
21 butterfly sit-ups

Monday, March 30, 2020 – Quarantine Day 9

The workout we’re doing today is a workout from way back.
It was originally posted on July 9, 2009. Chris Spealler is guy on the right, and if you know your CF history you’ll know that Spealler became a household name in the years to come. If you watch the video, just know it was common, back in the earlier days, to squat to medicine balls in order to help reach adequate depth (hip crease below your knees), but too often people would use it to forcefully bounce off the ball to assist the ascent, so while it has its purpose, developing good proprioception (awareness of how you move) is definitely preferred. 

The weather was near perfect this weekend, so I hope everyone had a nice and rejuvenating two days.  

Katelyn and I sent out an email last evening. If you have not read it yet, please do. 

Workout of the Day

Bulgarian Split Squats
5 x 10 (each leg)

Four rounds for time of:
400m Run
50 Air Squats

Saturday, March 28, 2020 – Quarantine Day 6

Greg Glassman pointing out an important reality of COVID-19

Workout of the Day

Pick one:
5k Run
5k Row
5k Ski
10 mile Assault Bike
30-60+ minute walk or hike
make up a workout you missed this week

Pick one or more:
Make a list of things you’re thankful for.
Call a friend or family member and tell them you love and miss them.
Help someone in need.

Must do:
Stay Healthy.
Enjoy the warm weather.

Friday, March 27, 2020


REMINDER: if you have equipment that you’ve borrowed from the gym and need workout ideas, email me and I will write you some workouts.

Workout of the Day

Butterfly Sit-ups

If you don’t own a jump rope, contact me! I have a rope I can give you for free. 

*Sub Jumping Jacks or double taps for double-unders if you don’t have DU yet

Rest 5-10 minutes, then:

Every minute, for 20 minutes (20 rounds):
10 Burpees

One of my favorite workouts. I do this one close to 10 times a year.
What I’m looking for here is sub 30 seconds of work. If that means cutting down your reps to 9, 8, 7, 6 or 5, so be it. We’re going to accumulate some serious burpee numbers

Optional (gonna be a nice and warm day out, perfect for some running)
Run 1600m (1 mile)
rest 3 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m

Thursday, March 26, 2020

The good ole days when we could workout inside the gym

Workout of the Day

Every minute, for 12 minutes (4 rounds):
Min 1) yoga push-ups
Min 2) leaning air squats
Min 3) russian twists

Each minute should be 30 seconds of work, and 30 seconds of rest

rest 2 minutes, then complete part B

10 Minute Plank Hold
Accumulate 10 minutes in the plank hold (forearm)*

*every time you break, complete:
15/12 push-ups
10 alt pistol squats

Score is total time it took to complete the 10 minutes of planks

*hat tip to ryan fisher for the workout

Wednesday, March 25, 2020 – Quarantine Day 3

IT’S NOT SUPPOSED TO RAIN TODAY!!! Incredible. It’ll still probably be grey and depressing, but at least no rain. I have truly forgotten what sunshine looks like and when I finally get to experience the feeling of the sun hitting my skin once again, it will be heavenly.

No rain also means…RUNNING!

AMRAP in 30 minutes of:
400m Run*
then, complete 2 rounds of:
12 alt jumping lunges
9 v-ups
6/5 strict handstand push-ups

You can use the website (big fan of this site, been using it for like 13 years) to map out exactly 400m (remember you’re gonna wanna go out 200m and when you return from that 200m mark, it will be 400m), or you can guestimate. If 400m usually takes you 2 minutes, run away from your starting spot for 1 minute and then turn around and run back.

After just a couple minutes of rest:
1 mile cool down jog, slow and steady