For time:
1 mile run
20 rounds of
5 pull-ups
10 push-ups
15 squats
1 mile run
Post time on comments.
Thursday, May 28, 2009
Wednesday, May 27, 2009
Monday, May 25, 2009
Monday 052509
"DT"
5 rounds for time:
12 deadlifts
9 cleans
6 push jerks
Rxd 155lbs use 95, 115, 135 if you have to.
Post weight and time on comments.
5 rounds for time:
12 deadlifts
9 cleans
6 push jerks
Rxd 155lbs use 95, 115, 135 if you have to.
Post weight and time on comments.
Friday, May 22, 2009
Friday 052309
5 rounds for time:
400m run
50 squats
Post time on comments.
I want to thank Dev for coming in tonight.
Tuesday, May 19, 2009
Wednesday 052009
"Angie"
for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 squats
post time on comments.
for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 squats
post time on comments.
Sunday, May 17, 2009
Monday 051809
"Fight Gone Bad"
3 rounds for time:
20 Wallball(20lbs.)
20 Sumo-Deadlift High-Pull(95lbs.)
20 Box Jumps
20 Push-Press(95lbs.)
20 Row (cal.)
1minute rest in between the rounds
compare to 041309
post time and bodyfat on comments.
3 rounds for time:
20 Wallball(20lbs.)
20 Sumo-Deadlift High-Pull(95lbs.)
20 Box Jumps
20 Push-Press(95lbs.)
20 Row (cal.)
1minute rest in between the rounds
compare to 041309
post time and bodyfat on comments.
Friday, May 15, 2009
Friday 051409
"Helen"
3 rounds for time:
400m Run
21 Kettlebell Swings
12 Pull-ups
compare to 041709
for time:
1 mile run
post time on comments.
3 rounds for time:
400m Run
21 Kettlebell Swings
12 Pull-ups
compare to 041709
for time:
1 mile run
post time on comments.
Wednesday, May 13, 2009
Rocco Perez Olympic Team Trials
RoninFit is a proud sponser of "Rocco Perez" in his upcoming Olympic Team Trials for Sanshou.
Starting 5-23-09 we will be throwing a Special Bootcamp/Boxing at 11:00@ Breakaway Performance on every Saturday.
members $25/ non-members $35
What to expect?
A Intense Workout with Gary followed by boxing training with Rocco Perez.
Info: Gary (510)541-8850 or Gary@roninfitness.com
Wednesday 051309
"Grace"
For time:
30 Clean and Jerks(135lbs)
compare 033009
Use 95 pounds, 65 pounds or as needed and post total time.
For time:
30 Clean and Jerks(135lbs)
compare 033009
Use 95 pounds, 65 pounds or as needed and post total time.
Sunday, May 10, 2009
Friday, May 8, 2009
Wednesday, May 6, 2009
"Five Fingers" Barefoot Technology
Checkout www.vibramfivefingers.com
Barefoot Technology
The typical human foot is really a miracle of evolution with 26 bones, 33 joints, and more than 100 muscles, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised.
Many experts believe the shoes we wear not only cast the foot in a protective form, but also weaken our foot and leg muscles, leaving them underdeveloped and more prone to injury. And while there are many occasions where traditional footwear is essential for protection, safety, and security, it is equally important to stimulate and exercise the foot in a more natural state on a regular basis.
That’s why we recommend wearing FiveFingers for exercise, for play, and for fun. Stimulating muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.
Monday, May 4, 2009
Monday 050309
4 Rounds for time:
800m run
with 5 sets of
5 pullups
10 pushups
15 squats
800m run
with 5 sets of
5 pullups
10 pushups
15 squats
post time on comments.
"Congratulations to Rocco and Marcus"
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