So, we post these work outs to let our clients know that we aren't only dedicated to pushing them hard, but we push ourselves too. But, we know some folks may look to these WODs as inspiration for their own work outs. That's fine too. That being said, if you really want to challenge yourself, try doing it with an injured Achilles.... What? Not willing to invoke injury just to work a little harder and work on your balance? Can't say we blame you.
In the coming weeks you will have an opportunity to see exactly how someone exercises around an injury and how they refuse to let it slow them down. You'll also notice how having a work out partner will push you to work out when injured, and how a personal trainer is there to help work around (and through) an injury.
And, you'll get to see exactly why a fitness studio maintains a blog... Nobody likes an injury, but hopefully we can turn it into a learning opoprtunity for our readers.
Enough about that...
WOD
Triset Dumbbell stiff legged deadlifts, Dumbbell bent-over reverse flys and Reverse hyperextensions
5 sets of 10 reps each
Rest as needed, but as little as possible.
Have a fun and safe weekend!
February 25, 2011
February 24, 2011
Work Out of the (Thurs) Day
Take a peek at today's workout...
WOD
Triset Dumbbell one-arm bent-over rows, Pull-ups, and Seated Russian twists
Pyramid the weight up on the rows; 5 sets of 10 reps for each, and 20 per side for the twists
Rest as needed but as little as possible.
WOD
Triset Dumbbell one-arm bent-over rows, Pull-ups, and Seated Russian twists
Pyramid the weight up on the rows; 5 sets of 10 reps for each, and 20 per side for the twists
Rest as needed but as little as possible.
Mushroom Rice
This recipe is a perfect winter recipe. The mushrooms make it hearty without being too heavy, something I think everyone in cold-weather climates can appriciate in late February. This would be ideal next to some beef with some green beans on the side. It also would make a nice vegetarian meal along side some braised tofu. However you choose to serve this dish, we are sure you will like it.
Enjoy!
Mushroom Rice
Adapted from Epicurious (Gourmet, December 1997)
1 cup brown rice
2 1/2 cups low-sodium vegetable broth
1 pound crimini and shiitake mushrooms, sliced thick
1/2 bunch asparagus, trimmed and chopped into 1-2 inch pieces
4 scallions, sliced
1 tablespoon olive oil
1/4 cup dry white wine
In a heavy saucepan prepare rice according to package directions, using vegetable broth in place of water.
While rice is cooking, sauté mushrooms, asparagus and scallions in olive oil over medium-high heat until mushrooms are golden and any liquid is evaporated.
Add wine and simmer, stirring occasionally, until wine is evaporated.
Fluff rice with a fork and stir in mushrooms, asparagus and scallions.
Serves 4.
Enjoy!
Mushroom Rice
Adapted from Epicurious (Gourmet, December 1997)
1 cup brown rice
2 1/2 cups low-sodium vegetable broth
1 pound crimini and shiitake mushrooms, sliced thick
1/2 bunch asparagus, trimmed and chopped into 1-2 inch pieces
4 scallions, sliced
1 tablespoon olive oil
1/4 cup dry white wine
In a heavy saucepan prepare rice according to package directions, using vegetable broth in place of water.
While rice is cooking, sauté mushrooms, asparagus and scallions in olive oil over medium-high heat until mushrooms are golden and any liquid is evaporated.
Add wine and simmer, stirring occasionally, until wine is evaporated.
Fluff rice with a fork and stir in mushrooms, asparagus and scallions.
Serves 4.
Work Out of the (Mon, Tues & Wednes) Day
Ok. You caught us. We've fallen a bit behind on posting WODs. It happens. Here is an attempt to catch up and a sincere apology: We are sorry.
Wednesday WOD
Triset Dumbbell hanging cleans, Dumbbell military presses and Decline leg raises
5 sets of 10 reps each
Rest as needed, but as little as posible
Tuesday WOD
Triset Flat Barbell bench press, Bosu push-ups and Lying reaching crunches
Pyramid the weigh up on bench press. For the push-ups and crunches complete 5 sets of 10 reps each.
Rest as needed, but as little as possible
Monday WOD
Today was a tough one. Josh found out he has to have surgery on his Achilles (scheduled for March 1) and Tim was left again to train Josh's clients in additon to his own - oh yeah, and to clear snow. Oh, the snow. Thus, Monday is WOD-less. Let us take this opportunity to remind you that snow removal is dangerous for some individuals. So, if you are fit enough to help out your neighbor, please do so. Not only will you burn more calories than you would if you just shoveled your own property, you could save someone from a heart attack, or at the very least some very sore muscles or a strained back. Plus, a little good will never hurt anyone.
Wednesday WOD
Triset Dumbbell hanging cleans, Dumbbell military presses and Decline leg raises
5 sets of 10 reps each
Rest as needed, but as little as posible
Tuesday WOD
Triset Flat Barbell bench press, Bosu push-ups and Lying reaching crunches
Pyramid the weigh up on bench press. For the push-ups and crunches complete 5 sets of 10 reps each.
Rest as needed, but as little as possible
Monday WOD
Today was a tough one. Josh found out he has to have surgery on his Achilles (scheduled for March 1) and Tim was left again to train Josh's clients in additon to his own - oh yeah, and to clear snow. Oh, the snow. Thus, Monday is WOD-less. Let us take this opportunity to remind you that snow removal is dangerous for some individuals. So, if you are fit enough to help out your neighbor, please do so. Not only will you burn more calories than you would if you just shoveled your own property, you could save someone from a heart attack, or at the very least some very sore muscles or a strained back. Plus, a little good will never hurt anyone.
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