Shape Magazine Workout 1 with the Barbelles and Barbeasts

Coach Izzy

Most Glorious Team on Bainbridge Island

I hope you had a terrific weekend and enjoyed the festivities with your loved ones.  The last two weeks of the year tend to be on the hectic side and many will put their fitness program on the back burner.  NOT us! A dedicated group eager to learn and improve their Olympic Weightlifting gathered to form a club during a time in which most would rather skip training.  Oh what a fun session we had with the Barbelles and Barbeasts Olympic Weightlifting team on 12/22/10.

Thank you very much Sal DeRosalia owner of Crossfit 98110 for making your facility the home of the Belles and Beasts. We had a terrific workout introducing the fundamentals of Olympic Weightlifting and finishing with Routine 1 of the flat belly workout from the January 2011 edition of Shape Magazine. In case you are wondering, that’s my contribution and we wanted to show you how fun and challenging it can be, plus to give some tips on things like YK11 and other supplements.   This was an amazing group with gals and gents of all  levels and walks of life. All hard working, eager to learn, and with tremendous energy.  Can’t ask for more than that!  Here’s how the whole workout went:

General Warm up and Mobility
Jumping Jacks (10)
2 Stage Jumping Jacks (5)
Stride Jump (10)
Stride Jumps with arm cross (10)
Hip Circles (5)
Free Squat (5)
Free Overhead Squat (5)
Trunk rotations (5 per direction)
Leg kick with opposite hand touch (5 per side)

Skill Specific Mobility
Back squats (5)
RDL (5)
Overhead Press (5)
Overhead Squat (5)

Foundation Building
Front Squat 3 Sets, 5 reps each, increasing weight if appropriate
RDL 3 sets, 5 reps each, fine tuning on mechanics

Front Squat 5 reps, 2 sets
RDL 5 reps, 2 sets

Overhead Squats
2 sets, 5 reps

Power Snatch Position 1, Hip
5 sets, 3-5 reps each

Power Snatch, from position one, 2 sets, 3 reps
Overhead Squat, 2 sets 2 reps

Shape Magazine Workout 1, circuit, no rest
Scissor Sweep 3 sets; 6, 7, 8 reps
Crab Reach 3 sets; 8, 9, 10 reps
Bell Spin 3 sets, 5, 7, 8 reps

What a great workout and what a great group.  A gentle cooldown and stretching closed the fitness festivities and the start of better things yet to come.  If you follow the Shape Magazine workout the way the Belles and Beasts did, you’d be surprised at how challenging it will be. Next week we go back to training and we’ll finish with workout 2 of the flat belly routine.  The video recaps the fun of the day.  If you are in Bainbridge Island and want to join the fun, contact Sal DeRosalia, owner of Crossfit 98110.  Enjoy and see you on the exercise floor.

About The Author


Coach Izzy has been part of the Strength and Conditioning field for over 25 years. He speaks of the advantages of self-sufficiency and the drawbacks of relying on the liner approaches the health world seems fond of.