Sunday, January 26, 2014

Office Slamball



If you are looking for a way to work in physical fitness at the office, let me make a recommendation. Get a slam ball!!!! Slam balls are perfect for office workouts. They are small, and easily fit under the desk or in a corner.



They come in a variety of weights and sizes. At my office we enjoy the 50 & 60 LB slammers.




Slam balls are a good way to say “Good Morning” to your co-workers.




Slam balls are also great for letting out aggression during the workday since they are virtually unbreakable. Halfway through the morning when you feel like getting physically agressive with  your boss, turn some of that negative energy into positive energy by slamming away.


Keep CRUSHING IT!!

Sunday, January 12, 2014

Starting STRONG IN 2014






On January 10th I rang in the New Year with some of my RWB teammates by doing the “2014 WOD”.  I started off much stronger than I did last year. Last January I was on the couch recovering from surgery to repair a torn ligament in my wrist. It took about 5 months to recover but I eventually got off the couch and became active again.



The WOD was a fun workout conducted and a great way to kick of the New Year. Nothing better than CRUSHING IT with the team in 2 inches of snow and a bunch of FIRED UP RWBer’s. 


 If you are interested in doing the 2014 WOD yourself here it is:

The 2014 WOD-2014 Reps
2 Rounds – 100 Reps per stations
1. Rower- 2:14 row or 100 strokes, whatever comes first

2. Sledge- 100 ( can alternate sides)
3. KB swings-100
4. Situps-100
5. Airsquats-100
6. Rip Trainer-100 (can alternate sides)
7. Leg raises-100
8. Steelbell Slams-100
9. Penguins-100
10. TRX Rows- 100
11.Burpees 7

This year will be the year of monthly fitness challenges for Team CRUSH IT. At the beginning of each month a new challenge will announced. Team members will take the challenge during the first workout of the month, and then again on the last workout of the month. I am confident everyone participating will show improvement. If you are looking for more inspiration to get off the couch and get active, check out the blog Let's Get Fit for Life .

January 10th also marked my 11th year of commissioned service. My OCS class has sacrificed much over the past 11 years. Needless to say, I am glad to be alive and CRUSHING IT! 

Happy New Year!