Work Out of the (Fri) Day

Happy Friday, readers!


WOD


Superset High step ups with Decline sit ups
3 sets of 10 for step ups and 20 for the sit ups
Rest as needed but as little as possible. Then...


Triset Kettleball swings, Box jumps, and V-ups
5 sets of 10 reps each
Rest as needed but as little as possible.

Work Out of the (Thurs) Day

Sometimes there isn't much commentary for a WOD. Such is the case today.

WOD

Superset Dumbbell sumo lifts with  Dumbbell bent over reverse flys
Keep the weight consistent through 4 sets of 8-10 reps each
Rest as needed but as little as possible. Then...

Superset Barbell thrusters with Hanging knees-to-elbows (K2E)
Keep the weight consistent through 4 sets of 8-10 reps each
Rest as needed but as little as possible. Then...

Triset Lying Reaching crunches with (15 reps),
Alternating twisting sit-ups and (10 reps on each side), and
Seated Russian twists (20 reps on each side).
Complete 3 sets; rest as needed but as little as possible. Then...

2 sets of 100 double unders with the jump rope

Finish with extensive stretching

Roasted Root Vegetables

This dish is the ultimate food cure for the winter blues. It's hot, colorful and is just right next to almost anything (salad, check! slab of meat, check!). The starches in these vegetables turn so sugary sweet - we are sure you'll love it. Oh, and it is easy too. While this recipe is for root vegetables, feel free to add in any other roasted veggies you enjoy, like: broccoli, asparagus or cauliflower; just make sure to cut them into similarly sized pieces, keeping in mind they will cook faster - so if they are a little bit bigger, that's okay.

Enjoy!

Roasted Root Vegetables

6 red new potatoes 

2 medium sweet potatoes 

4 carrots 

3 large parsnips 

3 medium raw beets 

1 large head of garlic, separated and peeled into cloves 

4 T extra virgin olive oil 

2 t rosemary 

2 t thyme 

Sea salt and pepper to taste

Preheat oven to 400 degrees. Cut all vegetables into roughly 1 inch cubes.

Place all vegetables with the garlic cloves into a large baking dish and drizzle the olive oil over top and toss to coat evenly. Be sure not to over crowd the pan.

Sprinkle on the rosemary, thyme, sea salt and pepper.

Place, uncovered, in the oven and bake for 45-60 minutes, turning every 15 minutes. Vegetables will be tender and evenly browned.

Serves 6

Work Out of the (Wednes) Day

If we're really being honest, today's shoveling snow could almost count as our work out of the day. But, that isn't very inspiring, is it? So, here is an actual gym workout for those of us who don't count chores as exercise. 

WOD

Super-set Barbell squat with Dumbbell stiff-legged deadlifts
Pyramid up the weight through 6 sets of 8-10 reps each
Rest as needed but as little as possible. Then...


Straight-set Barbell front-squats
Pyramid up the weight through 4 sets of 8-10 reps each
Rest as needed but as little as possible.


Finish with extensive stretching.

Work Out of the Day (WOD)

It is finally happening - we will now be posting our workouts of the day! Below, please take a peek at the workout your trainers put themself through. Some days we (Josh & Tim) work out together, and other days we work out seperately. It all depends on when our breaks line up in our schedule.

WOD

Super-set Barbell flat bench press with Barbell bent-over row
Pyramid up the weight through 7 sets of 8-10 reps each
Rest as needed but as little as possible. Then...


Super-set Dumbell incline bench press with Kiping pull-ups
Use the same weight through 3 sets of 8-10 reps each
Rest as needed but as little as possible. Then...


Super-set Decline reaching sit-ups with Decline leg raises
3 sets of 10 reps each
Rest as needed but as little as possible. Then...


Jumprope double-unders
100 count completed as fast as possible


Finish with extensive stretching