111029 Boot Camp WOD

Bonus Weekend Boot Camp WOD:
3 Rounds
10 Jump Squats /Pistols
50 Mountain Climbers /(2 Ct)
70 Sit ups
100 Squats
*Feel free to start workout w/ 800M -1 mile Run! :) If 3 Rounds is too hard do 1 or 2 instead.
See you all on Tuesday!

111025 Boot Camp Week #2!

111025 Boot Camp Week #2!

Stretching/Mobility
Skill Warm up:
2 Minute Run
30 Jump Rope /(DU's)
20 Squats
10 Sprawls
5 Push ups
10 Sprawls
20 Sit ups
30 Jump Rope/(DU's)
Skill Drills:
Intro to Box Jump
Partnered Skills: You go, I go
6 Box Jumps, 8 Lunges, 10 Mountain Climbers, 12 sec. plank hold
*Each partner does 1 exercise while other partner rests
Complete this cycle for 3-5 Rounds
**Elite: 10 Box Jumps (optional up/over), 15 Lunges, 20 2 ct. Mountain Climbers, 30 sec. Plank
REST 5 minutes
WOD: (Fitness Test)
For time:
4 Bear Crawls (8 Bear Crawls)
100 Jump Rope Singles (50 Du's)
40 Squats
30 Sit ups
20 Push ups
10 Burpees

Finisher: Partnered Leg Levers 2x20

111020 Boot Camp Day 2!

Stretching/Mobility
Skill Warm up w/ PVC:
5 Shoulder Rolls, 3 Good mornings
5 Squats, 5 Shoulder Rolls
(repeat)
3 Rounds: 10 Sit ups, 10 Push ups
WOD Drills:
Jump Rope & Flutter kicks (Double Unders , 2ct for advanced)
21-15-9
AMRAP in 12 minutes:
10 Sit ups
20 Jump Rope (DU's for advanced)
Running (Suicide sprint for advanced)
Finisher: Review of Squats & Push ups

Bootcamp Begins!!

111018 Bootcamp Begins!

7:30-8:30pm at Oviatt Elementary in Norwalk. 

Class is SOLD OUT!

Warm up:  3 Rounds of 25 Mountain Climbers & 25 Sit ups
Mobility
WOD Drills: 10-8-6-4-2
Push ups, Lunges, Squats, + Handstand Static Holds (elite only)
WOD for time:
50 Squats
25 Push ups *
50 Jump Squats *
25 Sprawls*
50 Lunges
25 Push ups*
50 Jump Lunges
25 Sprawls *
*Elite: Hand release push ups, pistols, Renegade Row Push ups, Burpees ( 2 Rounds)
Finisher: Partnered Leg Levers 2x20

BOOTCAMP! STARTS OCT 18TH!

Secure your spot for the Norwalk Parks and Rec newest class "BOOTCAMP"!

Classes begin OCT. 18th!!

Here's how you can register:

1. Walk in and register during office hours.

2. Place your registration form and payment in sealed envelope and drop in the drop box inside the front door.

3. Mail your registration form and payment.

4. On-line registration: Go to www.ci.norwalk.ia.us and click on "Departments," "Parks and Recreation", "Recreational Programs", then click on white box link "Parks and Rec Program Registration."

Class Information:

3-2-1 GO! Are you ready to kick your fitness into high gear? Join CrossFit Coach Angie Starmer for challenging workouts that have the ability to push your limits or simply give you more variety. The intensity is up to you! All fitness levels are welcome! This class will teach you basic fundamental bodyweight movements to include the squat, push up, and much more! These workouts are designed to optimize the 10 pillars of fitness: Cardio, Stamina, Agility, Coordination, Balance, Power, Speed, Strength, and Accuracy. Your results will be tracked week to week so you can see your own progress! Class structure will include warm up, technique/form practice, workout, finisher, and cool down.

You will need to bring the following: 5'-1" PVC pipe, 1 baseball, jump rope, water, and towel.

Class runs from 7:30-8:30 on Tuesdays and Thursdays at Oviatt Multipurpose Room (door #16)

Kids' First ISU Game Experience

The recent ISU/Texas Game was an UGLY game to say the least ( We had to leave at half-time).  However, the atmosphere of Cyclone Fans was amazing.  The kids and I had a great time with my dad and step mom.  Thank you DAD for putting this day together!

I spent the early part of the day running errands while my kids helped my mom babysit my adorable neices.  Then around 3pm I picked up the kids and we traveled to Ames.  My dad's office had a tent full of tasty BBQ and desserts.  Tailgating is such a crucial part of the home game experience!! Honey, wish you could have been here...

To You: xoxo
The kids asked much about our engagement day.  I was able to show them the score board where you proposed.  It was simply one of the best days of my life.  They got to see Cy and asked if that was the costume you wore.  It brought back so many wonderful memories! Next time, I hope we can go together and relive those treasured times. I love you.

Here's where it all began....on that scoreboard!

Having a great time and waiting for kick off...

All of us...thinking of you!!

Printable Cash Envelopes!

Free Download for printable Cash Envelopes from todaysnest.com!!

Todaysnest.com - Click here for your free download! This site also gives you some great tips! Check it out!! I'm all about FREE!!

I"m a huge Dave Ramsey fam.  My husband and I have taken the Financial Peace University series through the church and have learned so much about what God says about money. This cirriculum came with cash envelopes, however, they have lived a short life due to wear and tear (which is a good sign right?) I was thrilled to see this free download! I hope you enjoy! 

As Dave says, "You have live like no one else, to live like no one else."

Peace Puppies

1. Avoid "Stuffitis" - The worship of 'stuff'

2. Plant Seeds - Give $ to worthy causes

3. Develop Your Own  "Power to Purchase"

4. Find Where you are Natually Gifted - enjoy your work and work hard

5. Live Substantially Below Your Income

6.  Sacrifice Now - so you can have peace later

7. You Can Always Spend More than You Make

8. The Borrower IS a servant to the Lender; so BEWARE!

9. Check Your Credit Report at Lease Once Every Two Years

10. Handle Credit Report Corrections Yourself

11. Realize That the Best Way for Delinquent Debt to Be Paid is for You, Not Collectors, to Control Your Financial Destiny

12. You Must Save Money (Power of compound interest)

13. Use the "Keep It Simple, Stupid" Rule of Investing

14. Only People Who Life Dog Food Don't Save for Retirement

15. Always Save with Pretax Dollars - its the best deal Gov't Gives you!

*Taken from Dave Ramsey's Book: Financial Peace Revisited.