http://www.scottyorkfitness.com

Weights are fun and running are fun, but do you know enough about just moving your body?  Come to our FREE "Crossfit Inspired Training Class" on Saturday, March 23rd at 10am - 11:30am!

This is a free HANDS ON demonstration - you will get to workout.

Register at http://www.scottyorkfitness.com

Only 4 spots remaining as of today, 3/19/13.

Scott
scott@scottyorkfitness.com
512.233.0756

Recent Testimonial

I just received this email from a former Cedar Park, 

Texas bootcamper and thought I share!  Cheryl 

attended my bootcamp, Full Force Fitness, for 

around 2-3 years.  She always brought a great 

attitude and a smile to class.  What a great update from 

Cheryl! 

Hi Scott
 
It's Cheryl D. - I was one of your former boot 

camp students -

I hope all is well with you.    I was inspired by 

you to achieve some new fitness goals after my 

boot camp training. I wanted you to know that you 

had such positive influence on me.  You have a 

style that is so encouraging and motivating.  I don't
think I would have the confidence to try new activities 

that push my limits without taking your boot camp class. 

I really struggled with running a mile at a 10 minute
pace - so i signed up for with Rogue running and took 

a class on 'how to run a 5K' - and have done two 

1/2 marathons and several other races and I can now 

run a mile in less than 10 minutes (just barely). 

I'm now training for my 1st triathlon which
I plan to do the Danskin in June (and others too) . 

I just wanted to say thank you for being such an 

inspiration and motivator.   I hope
all is well with you and your family.


Cheryl D./Cedar Park, TX

Sent from Cheryl's iPad

Fight Gone Bad (Bootcamp Workout)

Here's a Crossfit inspired workout that we often did when I was running my bootcamp in Cedar Park, Texas.

On average, we would do this workout (or a variation on it) about once a month.

This workout combines cardio (jumping, burpees) and strength (slamball, pressing, swings).
Here's how we did it:

• Create 5 Stations
• Move through each station after 1 minute
• This is a nonstop 5 minute circuit followed by a 2 minute rest
• Repeat this circuit for 3 total rounds

The stations are:

1. Slamball (using a 10-20lb medicine ball.  I like Dball brand because they don't bounce and smash  your clients in the face)
2. Burpees
3. Dumbbell Push Press
4. Kettlebell Swings (or DB's)
5. Bench Jumps (or squat jumps)

Rest 2 minutes.
Repeat for 3 total rounds.
For 20 people, put 4 people at each station. Make a contest out of it.  Use sidewalk chalk or a piece of paper and pen to write down the number of reps at each station.
Whichever group scores the most reps (points) wins!

Getting Back Into It Workout

Hope you're doing great!

Here's my "starting to feel normal again" workout:

Row 2000 meters
20 GHD Situps
10 Fat Bar Pullups
10 Snatches (Olympic Lift)
20 GHD Situps
Muscle Up Practice

Done,

I'm just getting over a virus and it's important to take it easy when coming back to your workouts.

It feels good to get the blood pumping and I'm sure it helps to speed up recovery from the illness.

Still drinking LOTS of water and making sure to eat extra healthy.

I hate being sick - don't get sick that often so I put extra care into the first few weeks afterwards.