Rest Day

Check this video out! I read about this guy in "The Omnivore's Dilemma" by Michael Pollan. He is an extraordinary farmer in the Northeast (can't remember where at the moment) and he represents all that farming and creating food should be. Incredible! Support this kind of farmer! We're looking forward to seeing the movie from which this clip came.
-Laney

Workout of the day

5 rounds for time:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Post time to comments

Workout of the day

For time:

10 Burpees
Run 800m
15 Burpees
Run 400m
20 Burpees
Run 200m
25 Burpees
Run 100m

Post time to comments.

Schwa gettin' it done!


...and Sirus found another, more fun use for the pullup bands..

Workout of the day

4 rounds of:

20 Kettlebell Swings
15 Kettlebell Thrusters
10 Box jumps

Post time to comments

Rest Day

Check out this video about the Paleolithic Diet as presented by Dr. Loren Cordain, author of "The Paleo Diet". We are big advocates of eating this way in order to prevent inflammation and disease as well as improve recovery and energy levels. So many people are unaware that what they are eating might be detrimental to their health and well-being, and still others know exactly what the food they are eating is doing, yet they persist. Your body is a temple, treat it as such. Eating a Paleo diet will improve your athletic and mental performance as well as your short and long term health. Ya dig?

Workout of the day

5 Rounds for time:

10 Burpees
10 Pull-ups
10 Kettlebell Swings
10 Box Jumps

Post time to comments.

"Two things are infinite: the universe and human stupidity; and I'm not sure about the universe." -Albert Einstein

Workout of the day

Max rounds in 20 minutes of :

5 Pull-ups
10 Push-ups
15 Deck Squats

Post rounds to comments.

"Your health is like your bank account, the more you put in, the more you can take out." ~Jack LaLanne

Workout of the day

Warm-up then perform 3 sets of max dead hang pull-ups, resting 2-3 minutes between sets.

5 Rounds for time of:

50 Squats
Max Push-ups

Choose between max handstand push-ups, modified handstand push-ups (feet elevated), or regular push-ups based on your current ability.

Post time to comments

Rest Day

REGISTER NOW FOR OUR JULY NINJA BOOTCAMP!
IT STARTS ON JULY 14TH!

Workout of the Day

5 rounds for time:

50 Squats
1 Side Bridge Walk-through (or bridge), alternate directions

Post results to comments.

Workout of the Day

30 Muscle-ups for time

Post results to comments.

Ramman leading Lewis, Nathan, and Eli in their morning meditation at Ninja Boot Camp

Workout of the Day

Partner workout.

1st person- 40m Bear Crawl (20m forward, 20m backward)
2nd person- Handstand Hold

1st person- 40m Spiderman crawl (20m forward, 20m backward)
2nd person- plank hold

1st person- 40m Burpee Broad Jump (20m forward, 20m backward)
2nd person L-pull-ups

Post results to comments.

Rest Day

Here is a pretty good, short video about why you shouldn't use microwaves. We don't even have a microwave so it is normal to not have the "convenience" of reheating leftovers quickly.. We go the old fashioned route with this thing called the STOVE. Or we just eat leftovers cold. At any rate, I must admit that sometimes when I am at work I am guilty of using the microwave to heat up my lunch or dinner (because some food just tastes better warm!), but NO MORE. When the dangers of using a microwave are phrased in the way that Dr. Group phrases them, I'm convinced that the food I eat is MUCH, MUCH better for me when it stays away from the microwave.
~Laney

THROW OUT YOUR MICROWAVE!

Workout of the Day

Tabata V-ups

8 intervals of 20 seconds on, 10 seconds off.

Workout of the Day

Max rounds in 20 minutes:

10 Lever pull-ups
5 L-sit to pike press on parallettes

Post results to comments.

Matt after a good hard WOD at the track last week:)

Workout of the Day

Max reps in 1 minute of each of the following. Rotate on the minute for all five stations then rest for one minute. Complete 3 rounds:

Hollow Rocks
Side Arch Right
Arch Rocks
Side Arch Left
Burpees to Shins to Bar

Keep track of reps. Post results to comments.

Rest Day

IT'S NOT TOO LATE TO ENROLL IN THE
NINJA BOOT CAMP!

Call or email us today to secure your spot in this month's camp!
You can even register directly from the blog!

Workout of the Day

3 rounds for time:

Run 500m
15 Burpees

Post results to comments.

Workout of the Day

Max rounds in 20 minutes:

5 HSPU
10 Pistols
15 Pull-ups

Post results to comments.

Happiness

Workout of the Day

Complete 1 round per minute for 30 minutes:

5 Pull-ups
10 push-ups
15 squats

Post results to comments.

Rest Day

We recently watched a movie called "Fat Head". It is somewhat of a response to the documentary "Supersize Me". If you decide to watch the whole movie, take it with a grain of salt. We're not suggesting that you go out and live on fast food (and lose weight) as the maker of this movie did. Although, he proved an interesting point in his endeavor by losing 12 pounds and 3-4% body fat by eating ONLY fast food, simply by ensuring that his total percentage of carbohydrate intake per day was much lower than what he normally ate. "Fat Head" offers some very interesting insight on why we as a society are so overweight and sick with illnesses like diabetes and heart disease. Most of the theories and studies are pointing to carbohydrates. Not fat. NOT EVEN SATURATED FAT.

Here's a clip from the movie:

Workout of the Day

Max reps for 15 minutes:

Cartwheel +Pistol (alternate sides)

Post results to comments.

Workout of the Day

500 Squats

Post results to comments.

Workout of the Day

3 rounds for time:

10 German hang pull-throughs
25 Heel drives
50 Rope jumps

Post results to comments.

Rest Day

WATCH THIS MOVIE.

Workout of the Day

5 rounds for time:

5 TGU each arm
10 Burpees
20 Double Unders

Post results to comments.

Ninja Boot Camp

June 16th, 2009 Rip City Fitness will be offering its premier Ninja Boot Camp! This is a 4-week long, all-level course, designed for fitness enthusiasts interested in discovering how to train like a Ninja.

What to expect in this course:

Build whole body strength, endurance, flexibility, agility and balance through instruction from professionally certified trainers.

Learn how to fall safely, reducing your chance of injury from tripping on curbs and crashing on bikes.

Tips on how to develop a heightened awareness of your surroundings.

Basic meditation techniques are included in every session as well as ideas on how to apply them practically to various situations in everyday life.


Don’t miss out on this fun-filled and rare opportunity to learn how to move and think like a Ninja.

Location: Outdoors TBA (Portland Metro Area)

Times: June 16th-July 9th
Tuesday/Thursday 6:30am-7:30am

Cost: $99.00 (Price includes 8 sessions and a T-shirt)

Register Today: Use PayPal button above right or email: ripcityfitness@gmail.com

Workout of the Day

10-20-40 reps for time:

SDHP
Wall ball

Post results to comments.

Workout of the Day

4 Rounds for time:

10 HSPU
10 L-pull-ups
10 Pistols, alternating legs

Post results to comments.

Rest Day