New post

A new blog for all my fans! As for happenings, self-defense 101 went down on Wednesday, August 8. Thanks to the 8-brave warriorettes who showed up and layed some serious beatdowns. You guy's pump me up!

In all seriousness, self-defense training is so valuable. It is akin to car insurance, or CPR. It is an extra skill you carry with you through life "just in case". I am always so proud and fulfilled to see people leave with simple skills and techniques that might one day prevent them from being seriously hurt.

Also, a pre-announcement regarding an upcoming announcement. Saturday morning conditioning classes start September 8, 2007 at 10:00 am. The price for drop-in is
15$ class and includes GST. Please bring a friend and enjoy your next session for free.

Talk soon, M

Upcoming and new workouts!

Velocity is hosting a street defense / assault prevention seminar on Wednesday August 8, 2007. The seminar will be held at CBI Physio and Rehab at 7:00 pm.

This seminar is open to all Velocity Fitness clients as well as friends and family. Admission is free with a donation to the Calgary Food Bank.

Moving along here.....new workouts.

The next challenge is a strength and cardio marriage......made in hell...bwaaa......hahahahaha!

Remember the squat press is a full front squat with a press as you rise from the squat. This motion is powerful and derives momentum from the legs as you push upwards. Finish the movement with arms fully extended and in line with the ears.

Hellbride

Running on treadmill 5 minutes @ 8.3 miles per hour or higher

Jumping pull-ups- 25X

Block push-ups- 25X

Squat presses- 20X (45 pound Olympic bar)

3 rounds for time

I will bust out this baby tomorrow.....looking forward to it already. I will now list an intermediate version

Hellbride (Intermediate)

Running on treadmill- 5 minutes @ 6.5 miles per hour (or higher)

Lat pulldowns- 20X @ 40% of bodyweight

Push-ups- 15X

Squat presses- 15X / 5-10 pound dumbbells

Try 3-rounds for time

Until next time.

M