Archive for the ‘Weekend Warrior’ Category

runningshoeI’ve officially converted my kitchen in to a space which has multiple functions: coffee corner, peanut butter station, workout studio.

The table I picked up earlier in the year at IKEA is now the “L” to my desk in the office, the cart which was a floating island of sorts is now in the bathroom storing towels and much needed counter space (I had a plastic three drawer tall bin thing in there but the top bowed – that’s now hidden storage). Space is a much needed commodity in my home, so I removed items from the drawers and cupboards I rarely use and stuffed those in the storage closet. The items from the rolling island now occupy the drawers.

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This is the new space:

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This long bench was a $10.00 find at Target two years ago (I think it was a pricing error). It tuesdayworkout stuffnow holds my KBands gear, weights, a medicine ball, and all of my boxing gloves. AND the top is super sturdy for step-ups and other exercises.

And for Wanda, it provided a place to drop dead on (she really didn’t die): IMG_1790

Hey! Check out today’s workout on the SPFit site:

http://spfitdet.wordpress.com/2013/08/11/wod-push-inch-die/

Come check out the Boot Camp class – your first class is free!

Only Your Best. No Excuses. Never Quit.

Only Your Best. No Excuses. Never Quit.

Check out the Work Out of the Day :

http://spfitdet.wordpress.com/2013/08/11/workout-of-the-day-saturday-boot-camp/

hill-sprints-club

Runners know sprint intervals can quickly burn fat. Super quick. Like, seven times quicker than “so-so-car-dee-oh”. If your sprint intervals are like…booooring…consider hill sprints.

Hill sprints are exactly what you think they are: sprints up a hill. They’re a little safer on the legs because the body is angled differently and strides are shorter. Loading is greater, and the lower arms learn to contract faster. If you have knee issues, hill sprints are not recommended (so, consult your doc before trying something that’ll put you on ice for days, or weeks).

Jason Ferrugia, strength coach and author, uses hill sprints as his favorite conditioning tool:

Be King (or Queen) of the Hill

  • Leg Swings (30 yards): Walk forward & swing one leg up in front of you, touching it with the opposite hand. Repeat on opposite side.
  • Walking Lunges (30 yards): Lunge forward with your right leg, bring your right forearm down until it touches the inside of your right calf. Your left hand will be on the ground for support.
  • Ankle Hops (20×2): With your knees locked, use only your ankle calves to jump and down in place as fast as possible.
  • Sprint Warm Ups (5): Build intensity from 50% to 90% of your maximum.
  • Sprints (30 to 40 yards x 3): 95% of your max. Every week add one sprint, but never go past 95% of your maximum effort.

(from Men’s Fitness November 2012 issue)