Showing posts with label al. Show all posts
Showing posts with label al. Show all posts

Dangerous trio

Andrea, Al, and Betty Lou were unstoppable as a team during Thursday's night workout! Truly inspiring and motivating! 
GREAT JOB!!!
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OFF DAY
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Group effort

Tuesday's night workout. TOUGH workout... TOUGHER work effort! Great job!
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PART I:
DeadLift 8x3
PART II: 4 SETS
Side-loaded Squats x 5/side
Hamstring raises x 10/side
PART III: 8min
Iso. Plate OHS * 3/side
Dive Bombers * 12
D/U * 24
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Effort goes along way...

At Gym Revolt, we believe that it is always important to give max effort. Al demonstrates 100% dedication to every lift/exercise he does in the gym. Here he shows off his "ups" after doing a burpee.
Today's Recipe: Chicken waldorf salad
WORKOUT: 
I. TABATA: sit ups (anchored)
II. 8 min AMRAP
a.) Swings x 20
b.) Pop push ups x 10
III. 3 ROUNDS: 45 sec on, 15 sec off
a.) High pull
b.) Bike abs
c.) Reverse rows
d.) Moving push ups
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ALtering form

Al's non-stop motor, attention to detail, and willingness to learn have been paying off. Al has shown a tremendous improvement in his overall flexibility and is now hitting ideal depths for his squats. (Pictured: Al shows off his improved flexibility in his lower body while performing thrusters). 
Recipe Of the Day: Sauteed shrimp
WORKOUT
OFF DAY
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Speed ropin'

Al was moving so fast that you couldn't even see the jump rope (even in the pic).
Recipe Of the Day: Chard and almond saute
WORKOUT:
PART I:
1R.M. x Bench Press

PART II: 4sets x super-set
DB Row x 10,8,6,6
JM Presse x 15

PART III: 3sets x super-set
Push ups (High hand position) x 10
Curls x 10
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Split lunge-in'

Ron and Al working on getting deep for their split-lunges (during Saturday's workout).
Recipe Of the Day: Vegetable frittata
WORKOUT:
DB isolated shoulder presses 3-3-3-3-2-2-1-1
KB windmills 3x10
*CLICK HERE for how to do windmills properly

Assistance work:
Lateral raises 4x12
Isolated spades 3x8
Lumbar 3x20
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Saturday AM = hard work


"There's no telling how many miles you will have to run to chase a dream." 
Recipe Of the Day: Sausage stir fry
Workout:
PART I:
5x5 TGU
PART II:
Tabata: squat
PART III:
Tabata: shoulder press


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Press it out

Al hits full extension on his Press Outs on his way to his 7th ROUND (during Thursday's night WOD).
Recipe Of the Day: Goji Power Bar
Workout: ACTIVE REST
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Progressing the reps...

Recipe Of the Day:

20min AMRAP (from 10/6): 1 SLDL + 2 burpees (+1 SLDL +2 burpees/round)


 Times (I apologize if your time/rounds is not list, please comment or e-mail me w/ corrections):

Al: 10 burpees + 4 SLDL
Maria: 10 burpees + 20 SLDL
Olga: 10 burpees + 15 SLDL
Chrissy: 9 burpees + 18 SLDL

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How fast can you finish?

Recipe Of the Day:

(5rounds) 3xTGU (each side), 6xBroad jumps, 12xSpades

7PM group results:
Michelle (15lb) 21:12
Tony (75lb) 24:15
Ron (50lb) 4rounds + 3(L)TGU
Olga (10lb) 13:15
Maria (15/20lb) 13:05
Frank (75lb) 25:00
Al (25lb) 4rounds + 3(L)TGU + 1(R)TGU
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Who is AL?

A HARD WORKER?
A WARRIOR?
A ROLE MODEL?
A FRIEND?
 AN INSPIRATION?
 ..........
........
......
....
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ALL OF THE ABOVE!   
From day 1 you're EFFORT has been contagious!
Your motivation and determination has and will continue to inspire others!
  “If you only do what you know you can do- you never do very much.”
“Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”
 "There are no failures - just experiences and your reactions to them."
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Tire flippin'

Recipe Of the Day:


Al flipping the tire during Saturday's AM workout.  What used to feel heavy... now, feels like a feather!  GREAT JOB AL!
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