**SCHEDULE NOTICE:
- There will be no 4:00 class on Friday. All other classes will be held as scheduled
- Yoga returns on Sunday at 9:30
7 Steps To Get Stronger:
(from tnation.com)
1. Build your program around exercises that require a lot of skill/technique and can be loaded heavily.
2. Understand what good form is -- and actually lift using it.
3. Follow progressive overload on some sort of relatively standard interval.
4. Take enough rest between sets on your main exercises.
5. Be consistent.
6. Train hard.
7. Workout with people who also follow these guidelines.
How do you think we stack up at RFM?
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Workout for 1/27/12:A. Push Press
40% x 5, 50% x 5, 60% x 5
B. 20-15-10-5 reps for time:
Pull-ups
Push-ups
Sit-ups
Squats
These 7 statements DEFINE what we do @ RFM on a regular basis. Due to our dedicated and skilled CF Coaches, the amazing members and everyone's work ethic when it comes to working out...this is why we all see results! And as an added benefit, we all have an ABSOLUTE BLAST doing it ('cept for burpees...but it is not a perfect world).
ReplyDeleteRock on RFM!!!
~C
I agree Carrol! Thanks coaches for all your hard work and encouragement! I have never had this much fun working out!
ReplyDelete-patty
Workout @ Hardass Fitness:
ReplyDeleteFor time:
600 meter run
7 rounds:
3 power cleans
5 hand-stand push-ups
7 toes-to-bar
600 meter run
14:53 with 135# power clean