Renegade Row!

Leslye contemplates her next push up to row--what we call the "renegade row". Leslye has been working hard this month, training with Rogue for a half-marathon, getting into the gym for her Elements training AND making it to bootcamp every Tuesday and Thursday morning. Way to go, Leslye! She's also been making time for rest, which is just as important as the workout for building muscles and keeping your body at full speed.

Cleans, Woodchops and Knee Pops!

The women at Anderson High use 6 lb. and 8 lb. medicine balls to work their entire body. With the clean you engage your legs, hips, butt, shoulders and core. Woodchops work your core, arms and some legs. Knee pops require coordination and agility, while working your arms, core, back and legs. Keep it up ladies!

No Kimono Arms!

Karen and Delaney work their triceps at the Anderson High School Women's Only bootcamp this week. Each are doing different exercises that target the back of the arm, which is often a trouble-spot for women. But, working your triceps isn't just good for cosmetic reasons--it is the opposite muscle to the bicep and is necessary for functional fitness. No kimono arms!

Med Balls in Motion

The women at the Anderson High Bootcamp get moving with a med ball circuit! This versatile training tool does wonders for your core and, as you can see, can be done solo. The med ball doesn't have to be heavy to get you results, either. Most of the balls we use in CrossFit Central bootcamps are 6 lbs., with a few 4 lb. and 8 lb. med balls thrown in for variation.

The Ball that Just Won't Die

Check out this article from ESPN online about the popularity of medicine balls...

http://sports.espn.go.com/espnmag/story?id=3336435

My clients can attest to the strength and agility gained by working out with medicine balls. A tool that's been around for thousands of years must have something going for it!

Working hard in the A.M.!

Look at these ladies sweat! Here they are working med ball cleans, curls to overhead, windmills and woodchops. 20 seonds on, 10 seconds to rotate. And a run in between each set. Summer is here and the heat is on. Good job ladies!

Powerful Throws

Laurice gets her whole body into this overhead throw to Leslye at our bootcamp this morning. After a series of rotations and chest passes, the group worked through overhead passes, engaging their core during every movement, though in a different way. A perfect set of exercises to increase functional fitness. Way to go ladies!