Forging the Future of Fitness

Posts tagged “Fruit and Vegetable

10.9.2013

booeggs

Wednesday

Turbo Tots

Focus/Skill- Squats, Front Squats & Box Jumps

Warm Up – Running

WOD – 3 rounds: Bear Crawl, 5 burpees, 5 squats

Game – Hot Potato

Mighty Mites

Warm Up – Running

Focus/Skill – Squat & Front Squat

WOD – 7 Min AMRAP: Bear Crawl, 10 Burpees, 10 Squats

Game – Hot Potato

Top Dawgs

Warm Up:2 Rounds

20 Sit-ups

20 Walking Lunges

Focus/Skill –  Strict Press

WOD – Modified “Christine”

2 RDs

500m Row

10 Deadlifts (BW)

15 Box Jumps (step ups)

quote7

http://spoonful.com/recipes/apple-bites

Teeth Made Out of Apples Halloween Recipe


10.7.2013

dogstrickortreat

Monday

Turbo Tots

Focus/Skill  – Squats & Front Squats

Warm Up – 3 Forward Rolls, 10 Jumping Jacks

WOD – 3 Rounds: 5 Sit Ups, 5 Push Ups, 5 Ring Pull Ups

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Forward Rolls, 10 Jumping Jacks

Focus/Skill – Squats & Front Squats w/Pvc pipe

WOD – 8 min AMRAP: 10 Sit Ups, 10 Push Ups, 10 Ring Pull Ups , Bear Crawl 50 FT

Game – Dragon Tails

Top Dawgs

2min ME Burpees
Run 200m
2min ME Burpees
Run 200m

Focus/Skill : Back Squat

3Reps 2Reps 1Rep

WOD – AMRAP 15min

100 Mountain Climbers (L+R=2)
5 Back Squats w/22# bar

quote1

http://spoonful.com/recipes/black-bean-cat-crudites

Black Bean Cat Crudités


10.3.2013

Thursday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Jump Rope & Push Ups

WOD – Tuck Jumps, Ring Pull Ups & Burpees

Game – Coach Says

Mighty Mites

Warm Up – Double Unders & Push Ups

Focus/Skill – Squat & Front Squats

WOD – 3 Rounds – 10 tuck jumps, 5 ring pull ups, 10 Burpees

Game – Coach Says

Top Dawgs

Warm up – 400M run & 30 seconds of Double Unders

Focus/Skill – Snatch

WOD- AMRAP 12 Minute 1,1 2,2 3,3 4,4

Ring Dips & Burpee Box Jumps

bloody-eyeballs-blueberry-stuffed-longans-in-berry

Make each day count!


9.30.2013

Monday

r-INSPIRATIONAL-QUOTE-large570 (1)

Turbo Tots

Focus/Skill – Front Squat & Squat

Warm up – 30 seconds  max effort Jump Rope, Bear Crawl, 3 forward rolls

WOD – 3 Rounds Ring run, 5 Push-ups, lunge walk

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 10 PVC Pass throughs, 30 Second Max effort Jump Rope/Double Unders, 10 Supermans

Focus/Skill – Front Squat & Squat

WOD – 10 Min AMRAP 5 Pull-Ups, 10 Wall Balls, Shuttle Run

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – Run 400 Meters, 3 rounds 10 Good Mornings, 10 Wall Balls

Focus/Skill – Squats

Strength – EMOM 5 Minutes 10 Air Squats

WOD – Against 10 Minute Clock 50 PVC Thrusters, 400 Meter Run, Max Effort Burpees

You want me to do something… tell me I can’t do it. -Maya Angelou

paleo-stuffed-peppers

Paleo Stuffed Peppers | Our Paleo Life


9.9.2013

Monday, September 9th

PRE-K

Focus/Skill – Squat & Burpees

Warm Up – 1 Round of baseball: lunge between bases 1st-jumping jacks, 2nd – Burpees 3rd- Push-ups  Home-Squats

W.O.D. – Sprints, half dome balancing, Squats

Game – Hot Potato

KIDS

Warm up –  2 Rounds of baseball: lunge between bases 1st-jumping jacks, 2nd – Burpees 3rd- Push-ups  Home-Squats

Focus/Skill – Squat & Supermans

W.O.D. – Sprint, Squats and Abs using Ab Mat

Game – Hot Potato with 6# Medicine Ball

http://www.thepaleomom.com/2012/08/recipe-ginger-garlic-cauliflower-rice.html

Trainer Tip of the Day:  STRETCH< STRETCH< STRETCH!!!  Give your body a much needed 5 minute stretch today!  Remember all the fun stretching we’ve done in class!


Wednesday 8.28.13

Wednesday, August 28th

PreK

Focus/Skill – Squat stance & hips and Tuck Jumps

Warm Up – 2 rounds: 10 right leg hops, 10 left leg hops, 2 forward rolls, 5 tuck jumps

W.O.D. 5 Minute AMRAP: 5 Burpees, 5 Squats, 50 meter run

Game: Plank Wars!

Kids

Warm Up – 3 sets: 10 right leg hops, 10 left leg hops, 3 forward rolls, 10 tuck jumps

Focus/Skill – Box Jumps & Squats

W.O.D. 10 Minute AMRAP: 10 burpees, 10 squats, 10 push-ups, 50 Meter Run

Game: Plank Wars with rotating partners

Trainer Tip of the Day:  Make each meal colorful, eat plenty of veggies.  Think of the amazing colors you get from carrots, tomatoes, squash, eggplant, bell peppers, celery, lettuce, cabbage, onions, beets, etc.  You can make each meal and snack SO colorful!

Cooking with your kids

http://www.myrecipes.com/recipe/grilled-asparagus-rafts-10000000686148/

Grilled Asparagus Rafts Recipe