Wednesday WOD:

w/u with 5-10min full body movements and light cardio

Main set: (complete as fast as possible. Post times to comments)
100 pull-ups
100 sit-ups
100 push-ups
100 squats
1 mile run

To scale this, cut quantities in half except for run. Walk as fast as possible if need be.

Todays WOD...

warm-up at least 5 min with full range of motion (FRM) movements.

For time:

4x 50 FRM body weight squats

25 push-ups

400 meter run

Post times to comments.

To scale this down, cut quantity and distance in half. Enjoy!

On Monday, June 15, we met at Stoner Park, in Manheim Township. There were four participants using the playground as a gym. After a cardio and range of motion w/u, we practiced a few lifting movements, and headed into the Workout Of the Day (WOD). It went as follows:

5 rounds for one minute each of the following movements (rest on the fourth minute):

Straight Leg Sit-ups (no assistance)

Gymnast Rings Jump Pull-ups

Lunges (body weight)

Rest 1 min

Everyone was sweating before we even got started, but I think the grunting started in the second round. After that, the distant stares began, and the the questioning of, "how many more rounds?". In the last round, legs, arms and everything else were shaking and fully worked over. I think everyone was quite pleased with torching themselves in a workout lasting only 20 minutes!

We got first timers and experienced lifters side-by-side, both feeling the effects of pushing themselves toward the goal. Great job guys, and gals!! Keep up the drive and determination!

A brief amendment to my previous post....We will, in fact, meet at Stoner Park for June 15th at

8:00am. After that, We will then hold group training at my residence on Monday's and Friday's at 8:ooam. My address is 128 Delancy Place, Lancaster. Sorry for the mix up. Please R.S.V.P. to let me know your coming. Thanks, and keep on striving for excellence!

Well, it's time to get this party started! Enough with the excuses, delays, and waiting. I will be hosting an intro class this Saturday (June 13, 2009) at 8:00am at Stoner Park, in Manheim Township. I'll be there rain or shine, ready to instruct you through an hour long class that will include warm-up, technique skills, and a full body workout. No fees. Just let me know that your coming. All you need to bring is a sports drink, a towel, and some energy! Don't worry about how fit you think you are. All the movements are scalable to ensure that you use proper technique and full range of motion. 

Starting on June 15, Monday, we will meet two days a week (Monday and Friday) at this same park. We will start promptly at 7:00am, and then again at 8:00am. Both times will be identical workouts. There will be no fees for the first two weeks. That's four classes for free! The idea is to simply get you hooked on creative and dynamic exercising. If you would like to take part in  regularly scheduled group workouts, I will be glad to correspond with you about fees and available time slots. 

There is not a babysitting service, but the park does have a nice playground if you think that is an option for those of you with children. Please feel free to call or email for more details and questions. I am very excited to bring this to you all!

Email me at: jeremiahwilliamspt@gmail.com, or call me at (717) 669-3780.