Workouts

In the Gym Dec 9th

Power Endurance

10:00 warm up

2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats

Then:
30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out)
rest 2:00
3 rounds

Then:
8 x Sled Push/Sled Drag + (2 45# plates)+ 40x Whip smash
rest 2:00
3 rounds

Cool Down

Whipsmash

 

 

Athletes Training: Scott and Robbie

Jingle Bell 5K Run December 21st, 2014

Event:

Jingle Bell 5K – December 21st

Join Independence Run and Hike for the 6th Annual Jingle Bell Run 5K and Fundraiser! There will be lots of fun and events, including a raffle AND and ugly sweater contest. Don’t miss out on the fun local event, dress up, bring friends and a great attitude.

Run starts at 11:00
Arrive early to warm up at 10:30am with Ripple Effect Training Founder: Carolyn Parker

Call Independence Run and Hike to register ($10) and for more info: 970-704-0909

This event is a fundraiser.

More updates soon!JingleBell

Outside the Gym December 6th

Skiing Ajax Mountain …the point of training for me is training for sport outside the gym, this being just one of the reasons I train myself and others.

 

CpSKI

 

Athletes Skiing: Carolyn and Robbie

In the Gym December 5th

Strength
Warm up:10min C2 or Airdyne
2 x 10 shoulder openers
2 x 8 XSym Y’s/Flys/90/90
3 x 5 wall squats
2 x 8 goblet squats
Then:
10x Ass to Ball Back Squat with 45# bar
Then:
Work up to 3Rep Max Back Squat
then 5 x 3 BS 75#/95#
In between sets:
5x pull ups
30 secs Mtn climbers
If time: another all out minute on the Airdyne at the end
Cool Down
ADtoHell
Athletes Training: Christie and Lindsay

In the Gym December 3rd

Power Endurance

10:00 C2

Then:
11 rounds
10x BB PP at approx 50% 1RM Jerk if you can + 150m sprint Ski Erg you have 2:00 to finish both events; any extra time you have is rest.

Then: 5:00 rest

Then: 1:00 Static Hold Dip Position + 1:00 FLR Rings, 1:00 Hang Rings + 1:00 Head Cutters 30 each direction with 45# plate + Rest 1:00
5 Rounds

10:00 Cool Down

Halo

 

Athletes Training: Ben, Sari, Lindsay