Littlefield's Gym

Littlefield's Gym members head to World Indoor Rowing Championships!

image courtesy of www.crash-b.org 

Karen Wickman, Mike Miner, Tyler Quirion and Sarah Maddux are joining Chris Poirer to row for a short at the title of World Champion Indoor Rowing at the Crash-B's in Boston on February 14, 2010. If you see them at the gym, please wish them good luck. The 2000 meter row is a grueling, miserable race, but it feels so good to be done that it's almost worth it. 

Check back here to see how they did as they'll post their scores and finishes here. 

Good luck to you all!

Monday "Deadlift 3-3-3-3-3"

John L finishing the Sumo Deadlift High Pull portion of "Dead on the stairs" at the end of his 3rd Foundations Fitness Class. Great technique John and a pleasure to have you in classes with us now!

After a solid warm-up, complete 5 sets of 3 on barbell deadlifts with the goal of having everyone finish at their 3 rep max. There will be some failures; it's the nature of this kind of workout. If you don't fail, you don't know you've reached your limit. Reaching the limit is not everyone's goal, I realize.

There was some great technique floating around the classes today. Nice set-ups, tight cores, good back angles, good strong finishes. The group has really improved it's skills as lifters and the results show that.

Congrats to all for some impressive sets today! 

Saturday Morning HardCore Fitness Class

Ten 3 minute rounds with one minute rest between rounds. Max reps on the movement in three minutes:

1 - Stair Climb with Bulgarian bag on shoulders
2 - 40' Farmers Carry 75#/50# in each hand
3 - Bench Press 95#/65#
4 - Kettlebell Swing 35#/25#
5 - Tire Guillitoine (both arms = 1)
6 - Row for meters
7 - Bungie Bear Crawl post to wall (2 bands)
8 - 22" Box Jump
9 - Super Crunch
10 - SSP (Situp-Spider-Pushup)

Click on the image for the last couple of columns of scores.

Friday "HardCore Indy 500"

Not for the faint of heart!

 

This is a hard workout that requires some forethought on how you want to split the work. The possibility exists to keep moving by rotating from arms to legs to arms to legs as one gets tired. In the end, you have to get it all done, but if you've ever had the pleasure of 50 stair climbs in a row, you'll know you want to split them up.

Wednesday Backsquat 3-3-3-3-3

After getting a good warm up, complete five 3 rep efforts at back squat.

We had great spotters doing a diligent job for each other. Pretty solid technique Meg!

Wednesday "Linda-AKA The 3 bars of death"

Mike pulling 340 during an RX Linda. 

 
Lori looking strong pulling 135 during Linda.

Sheila working hard with good technique on 1 of 55 seventy-five pound bench presses! 

10-9-8-7-6-5-4-3-2-1

This is a big muscle building workout. The weights are designed to be challenging and to push you during each round as you wear down.

Bench Press RX is 100% of your bodyweight
Power Clean RX is 75% of your bodyweight
Deadlift RX is 150% of your bodyweight

Complete 10 of each, then 9 of each, then 8 of each, etc until you're finished. I actually know very few who can do this workout as prescribed. When scaling, push yourself to a weight that will challenge you. If you do all sets "unbroken" and you are not at RX, you are most likely going to light. If you are down to one rep at a time on your early sets, you are probably attempting too much weight. Scale appropriately for a sub 45 minute finish.

ps - should be noted that the 6am group did the "No Legs Day" workout by special request.

 

 

Monday "The Party"

Busting out of the mold. Change takes time. Littlefield's Gym can help with fitness and nutrition classes. Call 465-4201 for more information. Any of you art majors know where this picture was taken?

We needed something to get us moving on an icy Monday morning.

 

5 Rounds

40 Burpees
100m  Row
.25 mile run

30 Burpees
100m Row
.25 mile run

20 Burpees
100m Row
.25 mile run

10 Burpees
100m Row
.25 mile run

30 Front Squats
135#/95#

Once through for time.