Lucky 13 - A WOD for my Dog

As many of you know I lost my dog Kilo last month after 13 great years of companionship. I got her when I was in graduate school at Baylor University in Waco, Texas. She was a 5 month old rescue and I wanted to name her after some thing that reflected my vocation of strength training. The name Kilo came from the rubberized bumper plates found in all college and sports based facilities. She grew up always by my side and has no doubt watched a million sets and reps, seen thousands of workouts and visited close to one hundred weight rooms and gyms. Nearly every athlete I have every coached knew her. She kept me company through for these 13 years in Texas, Florida, North Carolina, Georgia, Arizona, and most recently California for 6 years of surf, sun, and sand. When I made the decision to move back home to Massachusetts in March she was showing signs of slowing down and was diagnosed with a tumor. However after traveling 3000 miles cross country she really perked back up! Immediately after returning home I was called away to do business in Florida for a week while Kilo remained in Massachusetts with some of her biggest fans Mom and Dad. Every night that week dad called to say how well she was doing. Unfortunately that lasted for only 4 days before she showed signs of the end. After I landed at Logan airport at 7:45 PM Friday night I called mom to check in and she said Kilo had gotten worse and that I really needed to get home. Shortly after 8PM dad reported that she looked up at him and took her last breath before laying down to rest in peace. The real story here is that I got Kilo after moving away from to explore the country and she kept great care of me for nearly 14 years before delivering me back home. She was a smart girl and knew her job was complete and her mission accomplished. A truer companion never walked my side. This workout is my tribute to my girl from my "Alpha 1" program.

"Lucky 13"

AMRAP for 13 Minutes

K - Double Unders x 13

I - KB Swing x 13

L - Walking Lunges x 13 each leg

O - 400 m Run

New York City Half Marathon

After a weekend in the Big Apple cheering on 7500+ female runners for the More Magazine Half Marathon you can't help but walk away inspired. I myself have never gone that distance running or walking (not sure I have biked that far either!) As I watched these women sprint, run, jog, or walk their way around Central Park for 13.1 miles you could see the empowered determination and competitive drive. We are very proud of all our Pirate Fit athletes that participated in races in on the East Coast and West Coast. Keep up the good work girls!

Monday WOD

Tie up the sneakers and run!

Groundhog Day

Punxsutawney Phil did not see his shadow this morning. That means an early spring this year. Lets take these last few weeks in the cold to make sure we keep our strength levels up. For our New England Pirate members we know they have been shoveling weekly and those snow banks are getting higher which means you have to throw the snow a further distance.

5 x 5

1. Goblet Squats - Pause 2 seconds at the bottom
2. DB Bench Press - Be sure that DB's touch your body at the bottom
3. Weighted Sit Ups - Knees bent arms extended over chest and sit up until plate is overhead
4. Box Jumps - Be sure to open the hips at the top

Do one exercise at a time with 30 -60 s rest betweeen sets

Spring is Coming!

Train Fun!

Mean Girls

As we prepare for "March Movie Madness" next month we have started growing our list. Special thanks to the Girls Volleyball team for selecting this workout. Along with Westerns like "True Grit", action movies like "The Terminator", and even the epic saga like "Braveheart" these workouts are designed to be as challenging as they are motivating. As a bonus you can set the soundtrack t0 the movie in the background. while you get in character. This WOD is a combo as it is also part of our Alphabet Assault Series.

"MEAN GIRLS"

Three rounds for Time

Act I -

M - Squat Jumps x 10

E - Sit Ups x 10

A - Air Squats x 1o

N - Double Unders x 10

Rest 5 Minutes

Three rounds for Time

Pick one weight and use for all exercises

Act II - Light Is Fast

G - 1/2 Pirate Get Ups x 5e

I - DB Swings Swings x 10

R - DB Pirate Plank Row x 5e

L - DB Walking Lunges x 5e

S - DB Squats x 10

Rx Weight

Men 35

Women 15

Train Fun!

Seven Sisters Series - #2 Claudia

One of the challenges with weight training and cardio vascular fitness is linking them together in a workout. When doing the "Claudia" workout is couldn't be more straight forward. With this second installment of the Sever Sister Series we introduce a couplet of running and Kettlebell Swings. Do not be fooled as this girl is anything but a "Plain Jane." Claudia is one of the most effective and efficient workouts in the series. Whether you are at home using a treadmill or at the park with a single piece of equipment. This five round event with put you in your place with a total body butt kicker.

"Claudia"

5 Rounds for Time

400 m Run

20 Kettlebell Swings

Women 35 lb

Men 53 lb.

Train Fun!

T.G.I.F

We are all happy that it is Friday so here is a end of the week lift to bring in the weekend or at least earn your Happy Hour tonight!

Our weekly prescription of the "Alphabet Assault"

"T.G.I.F."

Do as a circuit

21-15-9

T - DB Thrusters

G - 1 /2 Pirate Get Up

I - Kettlebell Swing

F - Goblet Squat

Train Fun!

10 x 10 x 10

Are you ready for a full body workout where the grand total equals 1000 reps? Yes you are! Here is the lay out.

A Tribute work out to the late great Jack LaLanne. He did in his 90's what most can't do in their prime. A testament to health and wellness.

10 Exercise, 10 Reps each, 10 Rounds for Time

1. Jumping Jacks
2. Air Squats
3. Push Ups
4. Sit Ups
5. Alternating Lunges
6. Bench Dips
7. Squat Jumps
8. 1/2 Pirate Get Ups
9. Giant Backward Arm Circles
10. Burpee Jacks

Train Fun!