Root Down Fitness will be holding a free Kids Class at Arcadia Park in Scottsdale on Feb 27th at 2:00pm. The event will be open to kids (4-16 yrs old) and adults (adults are not only welcome to participate they are encouraged). The entire event should last about 30-45 minutes for the kids class, than we will have a healthy Bar-B-Que after for anyone who would like to stick around. The class agenda looks something like this 5-10 minute brief description of what Root Down Kids is all about. Long enough for the parents to understand but short enough for the kids to stay interested. Then a 5 Minute stretch, followed by 5-15 minutes of body movement and body-awareness drills. Next will be the WOD (Workout Of the Day) which lasts about 5-10 minutes then a cool-down stretch.
Please RSVP by contacting me through phone 602-578-1052 or e-mail (maxwell@rootdownfitness.com. Arcadia Park is on the SW corner of Indian School and 56th St. Call if you need questions or directions.
WOD
Well since we rowed our little hearts out yesterday, lets get out of the boat and onto something with a little more Grace. Thats right, GRACE!! Dumbbell Grace to be exact.
“Independent Grace”
45 lb Dumbbell (each hand) Clean and Jerks
One round for time.
Today we will be working from a slower more mental pace to an all-out sprint effort. All on the rower, yippee!! By the end of today’s WOD you’ll be able to go out for the Yale Row squad.
Enjoy
WOD
2000 M Row
3 min rest
1000 M Row
2 min rest
500 M Row
1 min rest
250 m Row
30 sec rest
125 M Row
The goal is cut each row in less than half of the previous row time. For example, if you row the 2000 M Row in 8 minutes, than your 1000 M Row should be less than 4 minutes. The last 2 rows should be all-out sprint efforts. leave it all on the rower.
More to come in a few minutes. In a hurry. For those who need the WOD now, here it is.
WOD
5 Handstand Push-ups
25 sit-ups
50 squats
3 rounds for time
So I went to the funeral of a good friends mom today. Just 5 days ago she and her husband had just finished dinner and she said her chest hurt and she didnt feel well. Next thing you know this beautiful, middle-aged mother of 5 closes her eyes for the last time. These moments, these memories, they go quick. Soak em up, live each minute, say what you want to say, laugh if you want to even when no one else is laughing.
Thats why I love this shit man. We give it all we got everyday. You do the same today.
WOD
Dumbbell Press Sequence
5-5-5
Shoulder Press/Push Press/Push Jerk
Have a great day.
I want to think Matt L of CrossFit Southwest for waking up early, filling up his flat tire, driving to an unknown location in the dark and in the rain for an early morning near frostbitin workout. Mike is always my trooper and does that every morning as well. Different variables, but same outcome. An asskicker of a workout before the sun is even up. There is something to be said about making early morning sacrifices. Thanks again guys for letting me do what I love. Have an amazing day everyone.
WOD
10 Dumbbell Squat Power Cleans/10 push-ups
9 Dumbell Squat Power Cleans/9 Push-ups
8 DSPC/8 PU
7/7
6/6
5/5
4/4
3/3
2/2
1/1
Once thru for time.
Followed by a long jump.
Matt 35 lb Dumbbell 8:37/8.5 ft jump
Mike (finished with 15 lb Dumbbell) 9:38/7.75 ft jump
Thom (here in spirit)
I have been cooking up a ton of delicious recipes. From brisket, to oven-roasted trout, to a sweet potato and yam hash. All close to Paleo (if not Paleo), let me know if you want any recipes. The best way to ensure you are eating a beneficial diet, is to cook it yourself, get comfortable in the produce section at your local grocery store. Start talking to the butcher, get to know his/her name. Ask them for recommendations on recipes or great cuts of meat, chicken and fish.
WOD
“Farmers Walk Suicides”
Determine a starting line, then Farmers walk for 50 meters with 40 lb kettlebells or dumbbells. Once you have walked the 5o meters do 5 burpees, then sprint back to where you started from, touch the line and sprint back to your Kettlebells/Dumbbells and walk another 50 meters in the same direction you started (away from the starting line). Once you have gone the next 50 meters put down the weights and do 20 push-ups then 20 sit-ups, get up and sprint to the start line and back to the weights. Pick up the weights and Farmers Walk them back to the start line which should be 100 meters away. Take a 2 minute rest and repeat the entire exercise with 50 lb weights in each hand. Then 2 minute rest and repeat for a third time with 60 lb weights and you are finished. Questions?
I hope everyone had a relaxing Sunday because today is gonna hurt. Have a great Monday. WOD
40 walking overhead lunges (45 lb oly bar)/40 burpees
30 w.o.lunges/30 burpees
20 w.o.lunges/20 burpees
10 w.o.lunges/10 burpees
Okay out there, its time to start this new year off the correct way. So far this year I have been having an amazing time, spending time with close friends and family, traveling and making mazing meals. The only downfall to all that (spending time with peeps/traveling/cooking) is that my training has been slacking a little. Now, although I never missed a workout, I did eat less than 100% with some regularity. I only have one more travel plan before the San Diego Sectionals. So lets start today with a WOD that is perfect to get me/you back into the swing of things. I am looking at the past 3 months as an off-season like pro athletes take. Today is the 1st day of spring-training.
WOD
20 Box Jmps
30 Sit Ups
40 Double Unders
3 Rounds for time.
Post your time to comments
Okay out there, its time to start gearing up for the New Year. I only have one more travel plan before the San Diego Sectionals. So lets start today with a WOD that is perfect to get me/you back into the swing of things. I am looking at the past 3 months as an off-season like pro athletes take. Today is the 1st day of spring-training.
WOD
20 Box Jmps
30 Sit Ups
40 Double Unders
3 Rounds for time.
Post your time to comments
How did you start your year off?
WOD
10 Hang Power Snatch
50 M sprint
10 Rounds, with 2 min rest between each round.