30 Sit-ups
20 Overhead lunge steps
10 Burpees
(45#, 30#, 20#, or 15# as necessary.)
(Welcome aboard dude!)
Standards
"Move Fast, breathe slow"
"TOUGH TIMES NEVER LAST, BUT TOUGH PEOPLE DO."
- DR. ROBERT SCHULLER
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The Revolution Has Begun
The Riverdale Strength & Fitness Club is a community of individuals who share the common goal of becoming stronger and fitter day by day.
We are not a health club and we are not a social club. Our workouts aren't fashion shows in a big room full of spandex, expensive machines, televisions, mirrors and cold stares. In our world, everyone knows your name, and every day you are given a personal invitation to take another step closer to maximizing your human potential. We are located anywhere there is a challenge to be found. Where we train is of no consequence, how we train is.
Our goal is achieving true fitness, not the appearance of fitness. What good are those pretty "beach muscles" if you don't have the basic physical skills to save your own life or the life of a loved one if need be? Inspired by the CrossFit methodology of constantly varied functional exercises executed at high intensity, our program is guaranteed to spark changes within yourself that you may have never imagined were possible.
Olympic bars, gymnastics rings, kettlebells, medicine balls, pull-up bars, sandbags, stones, logs, kegs, tires, axles, yokes, jump ropes, climbing ropes and the four limbs attached to your body are the tools of our trade. You are the only machine you need.
We lift heavy and move fast, correctly. We measure progress through improvements in physical performance, not by numbers on a scale. We eliminate distractions, foster motivation, and continuously move forward...never backward. We fuse strength training and cardiovascular conditioning in as many combinations as logically possible. We work hard. We play hard. We will make you better and more efficient human being in every way, shape, and form.
All you have to do is make a choice...
Join us or step aside.
We believe that fitness is a state of mind and a way of being. It is the physical manifestation of confidence, courage, dedication, discipline, faith, integrity, strength, power, pride, and responsibility. The body is a tool for greater purpose, and training is the means to an increase in the quality of life through movement. Our main objective is to strengthen the spirit and sharpen the mind through pushing the limits of the body.
We are not a health club and we are not a social club. Our workouts aren't fashion shows in a big room full of spandex, expensive machines, televisions, mirrors and cold stares. In our world, everyone knows your name, and every day you are given a personal invitation to take another step closer to maximizing your human potential. We are located anywhere there is a challenge to be found. Where we train is of no consequence, how we train is.
Our goal is achieving true fitness, not the appearance of fitness. What good are those pretty "beach muscles" if you don't have the basic physical skills to save your own life or the life of a loved one if need be? Inspired by the CrossFit methodology of constantly varied functional exercises executed at high intensity, our program is guaranteed to spark changes within yourself that you may have never imagined were possible.
Olympic bars, gymnastics rings, kettlebells, medicine balls, pull-up bars, sandbags, stones, logs, kegs, tires, axles, yokes, jump ropes, climbing ropes and the four limbs attached to your body are the tools of our trade. You are the only machine you need.
We lift heavy and move fast, correctly. We measure progress through improvements in physical performance, not by numbers on a scale. We eliminate distractions, foster motivation, and continuously move forward...never backward. We fuse strength training and cardiovascular conditioning in as many combinations as logically possible. We work hard. We play hard. We will make you better and more efficient human being in every way, shape, and form.
All you have to do is make a choice...
Join us or step aside.
2 comments:
Yes, more burpees...
Two very good articles, especially with the competition coming up.
Standards indeed, if I am not doing it right... I don't want it counted. I want you to call me out and assist me in making sure I do it correctly however,not only because of standards but because I want to make sure my technique is precise so that I will not injure myself in the long run.
It's one thing to do a pushup, but even if I succeed in getting my chest to the floor; if my ass is in the air it's wrong right? Well until my body's spacial awareness kicks in, I won't know that my ass is in the air... so I am counting on you and my fellow mates to tell me so in a positive way of course. LOL
Breathing... breathing is so important, and when it's done right my performance improves dramatically. Will I have to be reminded on how to breathe? HELL YES! Why? Because I still get anxious right before our WOD and just want to get it done in good time, good form and so I forget how to breathe. Which leads to me getting overexhausted too soon. I've finally figured out how to breathe while swinging that kettlebell... hopefully I'll be able to figure out the rest soon enough. But be prepared that I will ask you. =)
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