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

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.

Juggling Fitness And A 3 Month Old

We have a new baby, 3 months old.

This is our fourth.

From experience, I know that ones schedule can get turned upside down for the first year or 2.

But I'm determined to find ways to stay active during my one on one time with him.

So yesterday, I took advantage of the nearly 70 degree weather here in Lago Vista, Texas and went for a stroller walk for 35 minutes.

He fell asleep.

Then I got on my new concept rower and rowed for 10 minutes.

He woke up.

But that was OK, I found a way to get in 40 minutes of exercise.

Some key points here are to:

• Get creative with your workout schedule.  You may have to fit in 5 minutes here and 10 minutes there.
• Have a variety of activities to do.  Rower, walking, lunges, pushups, situps, bike,etc.
• Prepare your food ahead of time.  
• Enjoy your time with your newborn.  They grow up FAST...

Later, I went to the gym and knocked out a more traditional strength workout.

The baby stayed at home with Mom.

Mom gets her time as well.

It's important for each of us to have our "me" time and to do something healthy.