I was looking forward to a great end of year WOD, which we had, but sad it was a new Hero WOD posted from the main site. :-(
With 2011 coming to a close, were looking forward to 2012, always wanting a new year, a better year, a new you, a better you, but as your out tonight, or sitting at home, please take a moment to thank those men and woman who are fighting for our freedom to celebrate this new year. Thank the families of those men and woman, and a special moment of thanks for those who have lost their lives.
Enjoy, happy new year, all my love to my BBCF family, and theirs.
A special thank you to all the heroes past, present and future!
"Hidalgo"
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you've got a twenty pound vest or body armor, wear it
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
Saturday, December 31, 2011
100 Ways to be Epic….something like that
http://www.dieselsc.com/101-ways-to-be-fckin-epic
101 Ways to Be F*ckin EPIC
1. If you want to build muscle, lift heavy
2. If you want to lose fat, tighten up on your nutrition. Stop thinking that circuits and conditioning will take care of it
3. Hit more mobility work, yeah, I’m talking about everyday
4. Stop worrying about what people think of you.
5. Don’t forget to use a training log to keep track of where you’ve been and where you’re going. Write you goals down in the log. Don’t forget to track sleep patterns, water intake, conditioning sessions, warm-up exercises…
6. Don’t forget to laugh and stop taking everything so seriously
7. The bench press is a great exercise, but it isn’t the only thing that builds a big chest and pressing power. How much you bench? How about how much you squat? How about how much you push on the prowler?
8. Eat complex carbs for breakfast and in your post-training meal.
9. Watch Godfather I and II – 10x
10. Stretch your shoulders and upper back every 20-30 minutes if you sit at the computer all day
11. Stop, and really LISTEN to your kids. They deserve your complete attention. 12. Do more single leg, unilateral movements
13. Don’t save anything for the swim back
14. Remember that good box jumps usually reveal good hip mobility, not vertical explosive power 15. Give hope to others when no one ever has
16. Knee pain? Work on the stuff above and below
17. Remember there is no perfect program, it should change frequently as you change
18. Drink more water
19. Shelter your kids as long as you can from the bad stuff in the world, but prepare them when they are ready to be strong, confident and self-assured when it is time for them to face it alone
20. 20 rep squats and heavy prowler will make you mentally tough
21. If your trainer has a skin tight under armour shirt and matching shorts, you’re probably not training
22. If you have trap bar deadlifts in your program, don’t neglect the hamstrings
23. You don’t need the fancy equipment to get strong
24. Realize the iPhone is better than the Droid
25. Show your kids the way through your actions
26. Youtube comments used to ruin my day and I deleted them, now I post them up for everyone to see, see Epic comment 4
27. Get good training partners, training partners that are stronger than you and never lose that desire to get bigger, faster and stronger
28. Never stop pushing yourself
29. Be smart and deload every 3-4 weeks (subject to training age of lifter)
30. Beanies don’t make you tough
31. Do more push-ups
32. Do more pull-ups
33. Do more face pulls
34. Tell your kids everyday how much they mean to you
35. Kettlebells are great tools
36. Tired of planks? Overload them
37. Don’t skip breakfast
38. Agility ladders don’t build leg drive which is required for speed
39. Build your grip strength
40. Balance your pushing movements with your pulling movements
41. Stop being negative, instead of “Why don’t I have something?”, say to yourself “Why am I so good at working hard for what I want and achieving my goals?”
42. Don’t worry about other people’s PR’s, set your own
43. Remember, “You are the bouncers, I am the Cooler”
44. Be the best part of someone’s day
45. Squats – hips back, not drop straight down
46. Don’t have a prowler, push a 100lb plate across the floor, see Epic line 23
47. Slow down
48. Go to the park and hit some pull-ups and hill sprints
49. Go out and throw some med ball arounds
50. Go to seminars, conferences and clinics
51. Read more fitness articles
52. Train consistently
53. Roll on a lacrosse ball and pvc pipe, stop using the white foam roller biotch 54. Watch Pineapple Express 3x 55. More tension equals more strength, take the slack out of the bar before you pull 56. Give when no one is looking 57. Watch Spongebob
58. 1-6 (power), 6-8 (strength), 8-12 (muscle), 12+ (conditioning, endurance) – generally
59. Stop thinking people owe you something
60. Be humble
61. No, more humble than that
62. Push yourself harder than you ever have in your next workout. Don’t stop during your conditioning session until your lungs are burning out of your chest –Why? Because you haven’t in a long time.
63. Shoulder hurt? Move to a neutral grip, work on upper back mobility, stretch and roll the pec, lats and upper back, work on trap, serratus and rhomboid activation
64. Do more than the next guy
65. Sit back on the kettlebell swing, don’t sit down, you have to load the hamstrings, glutes and hips
66. Hit a full range of motion for strength training movements
67. Getting more mobile? Don’t forget to strengthen in this new range of motion
68. Send flowers unexpectedly
69. Don’t text and drive
70. XBOX > PS3
71. Don’t program an exercise or workout unless you know the effects of the exercise or workout. You must know the requirements to perform the exercise correctly. Have you tried the exercise? Can you teach it? Have you done the workout? 72. CAT – 50-75% of 1RM, move it fast
73. Bands and chains are NOT restricted to exercises performed with a barbell
74. Watch Road House, 23 x
75. Have you ever seen Deer Hunter, Jeremiah Johnson, Apocalypse Now, Scarface, Cool Hand Luke?
76. Best indicators in the gym? The ones that directly impact performance on the field? Which ones are they? Depends.
77. Read your email less frequently.
78. Don’t stop learning. The best coaches always try to get better.
79. Get respect, not money.
80. Spend time on the warm-up, it isn’t a quick arm cross back and forth before benching
81. Strongman training for athletes is great but introduce it slowly and choose the right events
82. Strength training can happen with every tool on the market or with none
83. Color with your kids, ask them about their day, talk to them about their friends
84. Try to get 100 jumps with a jump rope without missing, try 200, 300…
85. Precede every row with a shoulder retraction, makes the exercise 10 x harder
86. Front squats and zercher squats to a box are great
87. Knee sleeves and elbows sleeves are more important as you get older
88. Remember, no one cares about your opinion, they only care about their own
89. Internet comments?
90. Do you have a dream? What did you do today to move closer to that dream?
91. Stop taking notes and take action.
92. Do pull-ups with chains
93. Fat Gripz are a great tool
94. Interact with other strength coaches in the field, hit them up on their site, email, skype, message in a bottle, Mike Tyson carrier pigeon
95. Don’t forget to say “thank you”, “yes sir”, “yes ma’am”
96. Power cleans are great with a barbell if they don’t irritate the shoulders and you have good form. If you can’t do them, use dumbbells, sandbags, kettlebells and work on your shoulder and upper back mobility
97. Watch a lot of tv? Hit push-ups, mobility, foam rolling during the commercials
98. Watch Bear Grylls and do 20 push-ups every time he eats some weird shit
99. Chaos training is important
100. The torso should be developed to promote stability and resist movement 101. Think about what they’ll say about you when you’re gone? What is your legacy?
http://www.dieselsc.com/101-ways-to-be-fckin-epic
101 Ways to Be F*ckin EPIC
1. If you want to build muscle, lift heavy
2. If you want to lose fat, tighten up on your nutrition. Stop thinking that circuits and conditioning will take care of it
3. Hit more mobility work, yeah, I’m talking about everyday
4. Stop worrying about what people think of you.
5. Don’t forget to use a training log to keep track of where you’ve been and where you’re going. Write you goals down in the log. Don’t forget to track sleep patterns, water intake, conditioning sessions, warm-up exercises…
6. Don’t forget to laugh and stop taking everything so seriously
7. The bench press is a great exercise, but it isn’t the only thing that builds a big chest and pressing power. How much you bench? How about how much you squat? How about how much you push on the prowler?
8. Eat complex carbs for breakfast and in your post-training meal.
9. Watch Godfather I and II – 10x
10. Stretch your shoulders and upper back every 20-30 minutes if you sit at the computer all day
11. Stop, and really LISTEN to your kids. They deserve your complete attention. 12. Do more single leg, unilateral movements
13. Don’t save anything for the swim back
14. Remember that good box jumps usually reveal good hip mobility, not vertical explosive power 15. Give hope to others when no one ever has
16. Knee pain? Work on the stuff above and below
17. Remember there is no perfect program, it should change frequently as you change
18. Drink more water
19. Shelter your kids as long as you can from the bad stuff in the world, but prepare them when they are ready to be strong, confident and self-assured when it is time for them to face it alone
20. 20 rep squats and heavy prowler will make you mentally tough
21. If your trainer has a skin tight under armour shirt and matching shorts, you’re probably not training
22. If you have trap bar deadlifts in your program, don’t neglect the hamstrings
23. You don’t need the fancy equipment to get strong
24. Realize the iPhone is better than the Droid
25. Show your kids the way through your actions
26. Youtube comments used to ruin my day and I deleted them, now I post them up for everyone to see, see Epic comment 4
27. Get good training partners, training partners that are stronger than you and never lose that desire to get bigger, faster and stronger
28. Never stop pushing yourself
29. Be smart and deload every 3-4 weeks (subject to training age of lifter)
30. Beanies don’t make you tough
31. Do more push-ups
32. Do more pull-ups
33. Do more face pulls
34. Tell your kids everyday how much they mean to you
35. Kettlebells are great tools
36. Tired of planks? Overload them
37. Don’t skip breakfast
38. Agility ladders don’t build leg drive which is required for speed
39. Build your grip strength
40. Balance your pushing movements with your pulling movements
41. Stop being negative, instead of “Why don’t I have something?”, say to yourself “Why am I so good at working hard for what I want and achieving my goals?”
42. Don’t worry about other people’s PR’s, set your own
43. Remember, “You are the bouncers, I am the Cooler”
44. Be the best part of someone’s day
45. Squats – hips back, not drop straight down
46. Don’t have a prowler, push a 100lb plate across the floor, see Epic line 23
47. Slow down
48. Go to the park and hit some pull-ups and hill sprints
49. Go out and throw some med ball arounds
50. Go to seminars, conferences and clinics
51. Read more fitness articles
52. Train consistently
53. Roll on a lacrosse ball and pvc pipe, stop using the white foam roller biotch 54. Watch Pineapple Express 3x 55. More tension equals more strength, take the slack out of the bar before you pull 56. Give when no one is looking 57. Watch Spongebob
58. 1-6 (power), 6-8 (strength), 8-12 (muscle), 12+ (conditioning, endurance) – generally
59. Stop thinking people owe you something
60. Be humble
61. No, more humble than that
62. Push yourself harder than you ever have in your next workout. Don’t stop during your conditioning session until your lungs are burning out of your chest –Why? Because you haven’t in a long time.
63. Shoulder hurt? Move to a neutral grip, work on upper back mobility, stretch and roll the pec, lats and upper back, work on trap, serratus and rhomboid activation
64. Do more than the next guy
65. Sit back on the kettlebell swing, don’t sit down, you have to load the hamstrings, glutes and hips
66. Hit a full range of motion for strength training movements
67. Getting more mobile? Don’t forget to strengthen in this new range of motion
68. Send flowers unexpectedly
69. Don’t text and drive
70. XBOX > PS3
71. Don’t program an exercise or workout unless you know the effects of the exercise or workout. You must know the requirements to perform the exercise correctly. Have you tried the exercise? Can you teach it? Have you done the workout? 72. CAT – 50-75% of 1RM, move it fast
73. Bands and chains are NOT restricted to exercises performed with a barbell
74. Watch Road House, 23 x
75. Have you ever seen Deer Hunter, Jeremiah Johnson, Apocalypse Now, Scarface, Cool Hand Luke?
76. Best indicators in the gym? The ones that directly impact performance on the field? Which ones are they? Depends.
77. Read your email less frequently.
78. Don’t stop learning. The best coaches always try to get better.
79. Get respect, not money.
80. Spend time on the warm-up, it isn’t a quick arm cross back and forth before benching
81. Strongman training for athletes is great but introduce it slowly and choose the right events
82. Strength training can happen with every tool on the market or with none
83. Color with your kids, ask them about their day, talk to them about their friends
84. Try to get 100 jumps with a jump rope without missing, try 200, 300…
85. Precede every row with a shoulder retraction, makes the exercise 10 x harder
86. Front squats and zercher squats to a box are great
87. Knee sleeves and elbows sleeves are more important as you get older
88. Remember, no one cares about your opinion, they only care about their own
89. Internet comments?
90. Do you have a dream? What did you do today to move closer to that dream?
91. Stop taking notes and take action.
92. Do pull-ups with chains
93. Fat Gripz are a great tool
94. Interact with other strength coaches in the field, hit them up on their site, email, skype, message in a bottle, Mike Tyson carrier pigeon
95. Don’t forget to say “thank you”, “yes sir”, “yes ma’am”
96. Power cleans are great with a barbell if they don’t irritate the shoulders and you have good form. If you can’t do them, use dumbbells, sandbags, kettlebells and work on your shoulder and upper back mobility
97. Watch a lot of tv? Hit push-ups, mobility, foam rolling during the commercials
98. Watch Bear Grylls and do 20 push-ups every time he eats some weird shit
99. Chaos training is important
100. The torso should be developed to promote stability and resist movement 101. Think about what they’ll say about you when you’re gone? What is your legacy?
Friday 30, December 2011
OK, and here is another top 5 favorite WOD'S of all time.
Finishing out our Hero week with a goody!!!
Hansen
5x
30 kb swings 32/24kg
30 burpees
30 GHD situps.
**** listen to me if you don't know what a GHD situps is, if your less than 6 months into CrossFit, if you've never done more than 5 or 10 GHD situps at a time, YOU WILL BE DOING WEIGHTED MEDICINE BALL SITUPS!!!
Finishing out our Hero week with a goody!!!
Hansen
5x
30 kb swings 32/24kg
30 burpees
30 GHD situps.
**** listen to me if you don't know what a GHD situps is, if your less than 6 months into CrossFit, if you've never done more than 5 or 10 GHD situps at a time, YOU WILL BE DOING WEIGHTED MEDICINE BALL SITUPS!!!
Thursday 29, December 2011
By far one of my top 5 all time favorite workouts.
Sprints with weight????
Oh HELL yeah!!!
But wait, there is no running or even rowing how can it be a sprint? Shoot for 6 rounds every three minutes, and you will know how!!!
The Chief
5x 3 min AMRAP with a 1 minute rest between rounds
3 power cleans 62.5/37.5
6 push ups
9 air squats
Ahhhhh the elusive 6 rounds per - can you do it?
Sprints with weight????
Oh HELL yeah!!!
But wait, there is no running or even rowing how can it be a sprint? Shoot for 6 rounds every three minutes, and you will know how!!!
The Chief
5x 3 min AMRAP with a 1 minute rest between rounds
3 power cleans 62.5/37.5
6 push ups
9 air squats
Ahhhhh the elusive 6 rounds per - can you do it?
Wednesday, December 28, 2011
Wednesday 28, December 2011
When its been a while since you've done a Hero WOD, you look at it and think oh no worrries... Then you start the work and realize.....
7x
7 of the following moves
Hspu
Thrusters 62.5/37.5kg
K2E
Deadlifts 112.5/7
Burpees
Kb swings 32/24
Pull ups
7x
7 of the following moves
Hspu
Thrusters 62.5/37.5kg
K2E
Deadlifts 112.5/7
Burpees
Kb swings 32/24
Pull ups
Monday, December 26, 2011
Monday 26, December 2011
Ohhhhh yaaaaaaa last week of 2011 - can you believe it???
Nope me either!!!
Last week of benchmarks and Hero WOD's, and back to lil ol me programming and kicking your booties!
Danny
20 min AMRAP
30 box jumps 24in
20 push press 52.5/35kg
30 pull ups
Nope me either!!!
Last week of benchmarks and Hero WOD's, and back to lil ol me programming and kicking your booties!
Danny
20 min AMRAP
30 box jumps 24in
20 push press 52.5/35kg
30 pull ups
Saturday 24, December 2011
It's that time of year again.
Time to sing a song and workout - its known as
"The 12 days of CrossFit"
1 clean and jerk 60/40kg
2 tire flips
3 HSPU
4 clapping push ups
5 Turkish get-ups
6 wall balls
7 kettlebell swings
8 burpee pull ups
9 box jumps
10 knees to elbows
11 KB snatch
12 goblet squats
Time to sing a song and workout - its known as
"The 12 days of CrossFit"
1 clean and jerk 60/40kg
2 tire flips
3 HSPU
4 clapping push ups
5 Turkish get-ups
6 wall balls
7 kettlebell swings
8 burpee pull ups
9 box jumps
10 knees to elbows
11 KB snatch
12 goblet squats
Friday 23, December 2011
Saving the "best" lady for last.
Yes, yes, you know who she is....
"Fran"
21-15-9
Thrusters 42.5/27.5kg
Pull ups
Yes, yes, you know who she is....
"Fran"
21-15-9
Thrusters 42.5/27.5kg
Pull ups
Thursday, December 22, 2011
Monday 19, December 2011
BENCH MARK WEEK!!!
METCONS FIRST, STRENGTH IS SKILL WORK AFTER.
RECORD YOUR TIMES!!!
Angie
100 pull ups
100 push ups
100 squats
100 sit ups
No breaking it up.
METCONS FIRST, STRENGTH IS SKILL WORK AFTER.
RECORD YOUR TIMES!!!
Angie
100 pull ups
100 push ups
100 squats
100 sit ups
No breaking it up.
Sunday, December 18, 2011
Saturday 17, December 2011
Beautiful day for a vest!!!
5x
10 kb swings 24/16k
10 DB thrusters 45/25lb
10 pull ups
Then
100 burpees
Then
1 mile run with a vest
5x
10 kb swings 24/16k
10 DB thrusters 45/25lb
10 pull ups
Then
100 burpees
Then
1 mile run with a vest
Friday 16, December 2011
Skill:
Double unders
Or
Pistols
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
50 kettlebell snatch right 24/16KG
200M one arm KB over head carry right
50 kettlebell snatch left 24/16KG
200M one arm KB over head carry left
Double unders
Or
Pistols
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
50 kettlebell snatch right 24/16KG
200M one arm KB over head carry right
50 kettlebell snatch left 24/16KG
200M one arm KB over head carry left
Thursday 15, December 2011
Skill:
Double unders
Or
Pistols
Strength:
Jerk
3-3-3-3-3
Metcon:
4x
10 DARC swings AHAP
10 V-ups AHAP
10 deck squats AHAP
Double unders
Or
Pistols
Strength:
Jerk
3-3-3-3-3
Metcon:
4x
10 DARC swings AHAP
10 V-ups AHAP
10 deck squats AHAP
Thursday, December 15, 2011
Wednesday 14, November 2011
Skill:
Double unders (if you got em, move on to pistol squats)
Or
Pistol squats
Strength:
Bench press
5-5-5-3-2-5
Metcon:
4x
5 strict pull ups -NO BANDS
10 Upper cuts
15 four count push ups
20 swings
Double unders (if you got em, move on to pistol squats)
Or
Pistol squats
Strength:
Bench press
5-5-5-3-2-5
Metcon:
4x
5 strict pull ups -NO BANDS
10 Upper cuts
15 four count push ups
20 swings
One Secret. Just One. Gurantees Your Diet and Nutrition Success!!!
LET’S FACE IT. EATING RIGHT IS THE HARDEST THING ANY
OF US WILL EVER DO.
AND EVERYONE HAS A NEW AND IMPROVED METHOD THAT
GUARANTEES YOUR SUCCESS IN GETTING THE WEIGHT OFF
AND KEEPING IT OFF.
YOU CAN BUY A THOUSAND BOOKS. YOU CAN BUY PRE PAID
MEAL PLANS. YOU CAN BUY AN ONLINE NUTRITION COACH
OR VISIT ONE IN PERSON. EACH ONE WILL TELL YOU
SOMETHING DIFFERENT.
EAT PINEAPPLE AND SOUP, EAT ONLY VEGETABLES, EAT ONLY
MEAT, OR EAT ONLY THESE COMBINATIONS. _________________________________________________________________
HERE’S THE DEAL. BY NOW, YOU KNOW THAT CERTAIN
FOODS WILL MAKE YOU FAT. YOU KNOW THAT DONUTS,
TWINKIES, MCDONALDS AND ARBYS, HUGE BOWLS OF PASTA,
PIZZA FOR DAYS, SUGAR -FILLED SODAS, BOXES OF CEREAL,
ENDLESS BARS OF CHOCOLATES, BAGS OF COOKIES –
HOMEMADE OR STORE BOUGHT - BAGELS, GOURMET
DESSERTS, ALL THOSE DIFFERENT KINDS OF CRACKERS, BAGS
OF CHIPS AND DIP, GOURMET OR AMERICAN CHEESE….
OR, IF YOU HAVE PAID THE MONEY, AGAIN, FOR THE NEXT
BEST DIET BOOK OR PERSONALIZED DIET PLAN, YOU KNOW
THAT CERTAIN FOODS ARE NOT IN YOUR PLAN. WHETHER
YOU ARE CHANNELING THE SOUTH BEACH OR PALEOLITHIC
CAVE DWELLERS, YOU KNOW THAT CERTAIN FOODS ARE ON
THE YES LIST AND THE NO LIST.
YOU KNOW WHAT THE FOODS ARE. YOU DO. YOU KNOW
THAT WHEN YOU EAT CERTAIN FOODS, YOU WILL EAT TOO
MUCH, YOU WILL START A BINGE, OR DUE TO HIGHLY
SCIENTIFIC REASONS THAT YOU DON’T HAVE TO
UNDERSTAND, THEY ARE JUST NOT INCLUDED IN YOUR PLAN.
OR, YOU KNOW, AND YOU REALLY DO, THAT THOSE FOODS
ALONE, JUST BECAUSE THEY EXIST, MAKE YOU FAT. Admit it.
_________________________________________________________________
SO HERE’S THE SECRET, THE ONE SECRET, THAT IS
GUARANTEED TO LEAD YOU TO LIFELONG DIET AND
NUTRITION SUCCESS, NO MATTER WHAT PLAN YOU DO OR
DO NOT SWEAR BY (TODAY).
WE ARE SO SURE OF THIS, THAT IF YOU CAN PROVE THAT
THIS SECRET DOES NOT WORK FOR YOU, WE GUARANTEE YOU
DOUBLE YOUR MONEY BACK.
BECAUSE WE LOVE YOU, WE ARE OFFERING THIS SECRET,
RIGHT NOW, JUST RIGHT NOW, FOR FREE.
WHAT IS IT, WHERE CAN I FIND THIS MIRACLE SECRET DIET??
ARE YOU READY? HERE IT IS....
DON'T PUT IT IN YOUR MOUTH!!! JUST DON'T DO IT!!!! DON'T EAT IT THE CRAP!!!
OF US WILL EVER DO.
AND EVERYONE HAS A NEW AND IMPROVED METHOD THAT
GUARANTEES YOUR SUCCESS IN GETTING THE WEIGHT OFF
AND KEEPING IT OFF.
YOU CAN BUY A THOUSAND BOOKS. YOU CAN BUY PRE PAID
MEAL PLANS. YOU CAN BUY AN ONLINE NUTRITION COACH
OR VISIT ONE IN PERSON. EACH ONE WILL TELL YOU
SOMETHING DIFFERENT.
EAT PINEAPPLE AND SOUP, EAT ONLY VEGETABLES, EAT ONLY
MEAT, OR EAT ONLY THESE COMBINATIONS. _________________________________________________________________
HERE’S THE DEAL. BY NOW, YOU KNOW THAT CERTAIN
FOODS WILL MAKE YOU FAT. YOU KNOW THAT DONUTS,
TWINKIES, MCDONALDS AND ARBYS, HUGE BOWLS OF PASTA,
PIZZA FOR DAYS, SUGAR -FILLED SODAS, BOXES OF CEREAL,
ENDLESS BARS OF CHOCOLATES, BAGS OF COOKIES –
HOMEMADE OR STORE BOUGHT - BAGELS, GOURMET
DESSERTS, ALL THOSE DIFFERENT KINDS OF CRACKERS, BAGS
OF CHIPS AND DIP, GOURMET OR AMERICAN CHEESE….
OR, IF YOU HAVE PAID THE MONEY, AGAIN, FOR THE NEXT
BEST DIET BOOK OR PERSONALIZED DIET PLAN, YOU KNOW
THAT CERTAIN FOODS ARE NOT IN YOUR PLAN. WHETHER
YOU ARE CHANNELING THE SOUTH BEACH OR PALEOLITHIC
CAVE DWELLERS, YOU KNOW THAT CERTAIN FOODS ARE ON
THE YES LIST AND THE NO LIST.
YOU KNOW WHAT THE FOODS ARE. YOU DO. YOU KNOW
THAT WHEN YOU EAT CERTAIN FOODS, YOU WILL EAT TOO
MUCH, YOU WILL START A BINGE, OR DUE TO HIGHLY
SCIENTIFIC REASONS THAT YOU DON’T HAVE TO
UNDERSTAND, THEY ARE JUST NOT INCLUDED IN YOUR PLAN.
OR, YOU KNOW, AND YOU REALLY DO, THAT THOSE FOODS
ALONE, JUST BECAUSE THEY EXIST, MAKE YOU FAT. Admit it.
_________________________________________________________________
SO HERE’S THE SECRET, THE ONE SECRET, THAT IS
GUARANTEED TO LEAD YOU TO LIFELONG DIET AND
NUTRITION SUCCESS, NO MATTER WHAT PLAN YOU DO OR
DO NOT SWEAR BY (TODAY).
WE ARE SO SURE OF THIS, THAT IF YOU CAN PROVE THAT
THIS SECRET DOES NOT WORK FOR YOU, WE GUARANTEE YOU
DOUBLE YOUR MONEY BACK.
BECAUSE WE LOVE YOU, WE ARE OFFERING THIS SECRET,
RIGHT NOW, JUST RIGHT NOW, FOR FREE.
WHAT IS IT, WHERE CAN I FIND THIS MIRACLE SECRET DIET??
ARE YOU READY? HERE IT IS....
DON'T PUT IT IN YOUR MOUTH!!! JUST DON'T DO IT!!!! DON'T EAT IT THE CRAP!!!
Tuesday 13, December 2011
Skill:
Double unders
Or
Pistol squats
Strength:
Clean and jerk
3-3-3-3-3
Metcon:
3x
10 KB clean and press right
20 goblet squats
10 KB clean and press left
20 goblet squats
Double unders
Or
Pistol squats
Strength:
Clean and jerk
3-3-3-3-3
Metcon:
3x
10 KB clean and press right
20 goblet squats
10 KB clean and press left
20 goblet squats
Tuesday, December 13, 2011
Stone Age Fitness for our life styles...
Synthetic Primal: Stone Age Fitness in the 21st Century
Krista Scott-Dixon Guest Contributor
The following is a guest post from Krista Scott-Dixon of Stumptuous.com:
Unless you’ve been living in a cave recently -- or perhaps because you’ve been living in a cave recently -- you’ve probably heard of the concept of “Paleo” or “primal” fitness.
First impression: Hey, that sounds pretty cool. Hardcore.
After all, if you’re a cubicle droid whose life blood and soul is draining into a giant corporate machine, drop by squeezed-out drop, the idea of running free on the savannah, living by your wits and teeth, maybe even getting naked, sounds kinda awesome. Screw the Globo gym! It’s time to eat meat and bash things with rocks! Yeah!
Second impression: Um... how do I actually do this primal fitness thing?
Well now. There are plenty of theories.
Frank Forencich, who runs Exuberant Animal, recently penned a fine little essay called “The State of the Meme”. In it, he explored the various strains of how we’re thinking about so-called primal fitness, including:
Academic Paleo: a scientifically-minded, evidence-based exploration of the data that tells us how ancient humans actually lived and moved. Probably the most correct, but slow going. Cartoon Paleo: aka the Flintstones. No basis in evidence, just grab your leopard-skin toga and you’re ready to roll. Romantic Paleo: torn, along with a fur bodice, from the cover of your drugstore pulp novels -- adventure! sex! living free! hot bodies! Athletic Paleo: aka the idea that all primal humans were athletic superstars who never met a ridiculously impossible, gut-wrenching challenge they didn’t love. (Aka: “You modern humans are pathetic sniveling wimps. Excuse me while I bathe in ice water and bite the head off a lion.”) Dietary Paleo: Focused on both general principles (e.g. eat whole foods, lots of dead animals, plenty of plants, avoid tofurkey like it’s sliced cancer, etc.) as well as lots of probably unimportant debates (e.g. is coconut flour Paleo, is eating fruit in winter going to make your pancreas explode, etc.).
The final option Forencich suggests: Whole Paleo. The Big Picture. An approach that integrates things like land and terrain, culture and community, movement and mobility, and ethical-spiritual worldview. In other words, not just bacon and badassery. Not just smashing and sprints.
I’ve been thinking about these ideas since getting back from the 2011 Ancestral Health Symposium in Los Angeles, particularly after seeing Forencich’s excellent presentation in which he highlighted some other crucial -- indeed, arguably more essential than one’s sprint time --elements of being a successful primal human. These included things like:
focus & directed attention care, sensitivity, and self-awareness being able to read the environment and one’s surroundings teamwork patience wisdom and the insight of experience
Huh. All that is starting to sound awfully like the skills one needs to survive in the 21st century “knowledge economy”.
So where does that leave us as fitness-oriented folks who are looking for something fun, interesting, and reasonably well aligned with our bodies’ natural inclinations? (And, might I add, those of us girlpeople who don’t quite relate to the whole Man the Dumb Hunter schtick.)
One option is what I call synthetic primal.
Synthetic, in this sense, can mean two things:
created; artificial; non-”natural” bringing-together, as in synthesis
In the first sense, I mean the creation of a primal-style fitness that necessarily lives in modern times. Almost none of us have the luxury (or the burden) of living fully wild. I’m writing this and you’re reading it on a computer, for heaven’s sake.
We have to create our own primal, using what we have available to us. We have to make our own fun.
In the second sense, I mean bringing together all the elements that make primal-ness cool, interesting, and valuable. Such as:
getting outside as much as possible bringing our bodies into sync with natural rhythms -- of seasons, of what’s around us, of daily cycles, etc. moving in a variety of ways, in many planes -- up, down, back and forth, sideways, diagonally, in spirals, in arcs, on one limb or two, asymmetrically, fast, slow, fast-then-slow, etc. moving against many forms of resistance -- our own bodies, someone else’s body, wind, gravity, a heavy object, our own inner sloth, etc. moving awkward loads -- rocks, things with shifting weight, things that are hard to grasp, people, etc. moving in real ways -- on two legs, on all fours, climbing, jumping, scurrying, scampering, rambling, hauling, dragging, shoving, tumbling, rolling, crawling... moving creatively and dynamically, in response to the changing needs and demands of our surroundings and ourselves -- being “flexible” in the truest sense feeling and experiencing our surroundings and ourselves in a meaningful way, rather than numbing or zoning out with music or over-protective gear or over-protective eating/drinking -- feeling the ground under our feet (or the air under our feet as we jump and tumble); feeling the cold or sun or rain on our faces; feeling our bodily sensations of apprehension, fear, surprise, joy; letting ourselves get hungry or thirsty rather than rushing to appease those things with sugary protein bars or Gatorade in case we go “catabolic”, etc.
This also means taking risks that are intelligent and informed; sometimes unexpected; but not rash or stupid -- or intended to show the world how “tough” we are.
Primal humans could not afford to be self-centered idiots. If you make a mistake as a primal human you might die. If you get injured as a primal human you might die. If you over-stress yourself as a primal human you might die. If you ignore your relationships or your surroundings you might die.
In other words, you conserve and respect all forms of energy and resources instead of wasting them. You prioritize working hard and recovery. Work and play. Body and mind and spirit. Self and community. Together. As one. Integrated.
Great start. But how do you organize a fitness routine around it?
Well, begin by reviewing the list of elements above. How could you integrate even one or two of them into your current fitness routine?
Could you... ...get outside now and again? ...pay more attention to your surroundings? ...make movement a social act? ...try moving more functionally, more real-world-ly? ...try mixing it up depending on your individual response on a given day, or in a given situation, or for a given task? ...try linking your brain to your body -- solve a physical problem thoughtfully; include “body knowledge” in your educational repertoire; use movement to think through intellectual problems? ...lighten the hell up and have some fun for a change? (There is no evidence that tells us primal humans were a miserable, numbers-oriented, Type-A group logging their daily mileage or bragging about their shin splints, FYI; many ancestral languages don’t even have words for numbers bigger than two -- so put that in your training spreadsheet and smoke it.)
You get the idea. Start small, start simple. Get creative. Try stuff. Keep it real. Keep it whole.
Don’t worry so much about what is “truly” primal. Strip away what is inessential and retain the fun, purposeful, creative, responsive, integrated, real-world-oriented basis of human movement.
No leopard-skin toga required.
To read more from Krista Scott-Dixon visit her website - Stumptuous.com.
Krista Scott-Dixon Guest Contributor
The following is a guest post from Krista Scott-Dixon of Stumptuous.com:
Unless you’ve been living in a cave recently -- or perhaps because you’ve been living in a cave recently -- you’ve probably heard of the concept of “Paleo” or “primal” fitness.
First impression: Hey, that sounds pretty cool. Hardcore.
After all, if you’re a cubicle droid whose life blood and soul is draining into a giant corporate machine, drop by squeezed-out drop, the idea of running free on the savannah, living by your wits and teeth, maybe even getting naked, sounds kinda awesome. Screw the Globo gym! It’s time to eat meat and bash things with rocks! Yeah!
Second impression: Um... how do I actually do this primal fitness thing?
Well now. There are plenty of theories.
Frank Forencich, who runs Exuberant Animal, recently penned a fine little essay called “The State of the Meme”. In it, he explored the various strains of how we’re thinking about so-called primal fitness, including:
Academic Paleo: a scientifically-minded, evidence-based exploration of the data that tells us how ancient humans actually lived and moved. Probably the most correct, but slow going. Cartoon Paleo: aka the Flintstones. No basis in evidence, just grab your leopard-skin toga and you’re ready to roll. Romantic Paleo: torn, along with a fur bodice, from the cover of your drugstore pulp novels -- adventure! sex! living free! hot bodies! Athletic Paleo: aka the idea that all primal humans were athletic superstars who never met a ridiculously impossible, gut-wrenching challenge they didn’t love. (Aka: “You modern humans are pathetic sniveling wimps. Excuse me while I bathe in ice water and bite the head off a lion.”) Dietary Paleo: Focused on both general principles (e.g. eat whole foods, lots of dead animals, plenty of plants, avoid tofurkey like it’s sliced cancer, etc.) as well as lots of probably unimportant debates (e.g. is coconut flour Paleo, is eating fruit in winter going to make your pancreas explode, etc.).
The final option Forencich suggests: Whole Paleo. The Big Picture. An approach that integrates things like land and terrain, culture and community, movement and mobility, and ethical-spiritual worldview. In other words, not just bacon and badassery. Not just smashing and sprints.
I’ve been thinking about these ideas since getting back from the 2011 Ancestral Health Symposium in Los Angeles, particularly after seeing Forencich’s excellent presentation in which he highlighted some other crucial -- indeed, arguably more essential than one’s sprint time --elements of being a successful primal human. These included things like:
focus & directed attention care, sensitivity, and self-awareness being able to read the environment and one’s surroundings teamwork patience wisdom and the insight of experience
Huh. All that is starting to sound awfully like the skills one needs to survive in the 21st century “knowledge economy”.
So where does that leave us as fitness-oriented folks who are looking for something fun, interesting, and reasonably well aligned with our bodies’ natural inclinations? (And, might I add, those of us girlpeople who don’t quite relate to the whole Man the Dumb Hunter schtick.)
One option is what I call synthetic primal.
Synthetic, in this sense, can mean two things:
created; artificial; non-”natural” bringing-together, as in synthesis
In the first sense, I mean the creation of a primal-style fitness that necessarily lives in modern times. Almost none of us have the luxury (or the burden) of living fully wild. I’m writing this and you’re reading it on a computer, for heaven’s sake.
We have to create our own primal, using what we have available to us. We have to make our own fun.
In the second sense, I mean bringing together all the elements that make primal-ness cool, interesting, and valuable. Such as:
getting outside as much as possible bringing our bodies into sync with natural rhythms -- of seasons, of what’s around us, of daily cycles, etc. moving in a variety of ways, in many planes -- up, down, back and forth, sideways, diagonally, in spirals, in arcs, on one limb or two, asymmetrically, fast, slow, fast-then-slow, etc. moving against many forms of resistance -- our own bodies, someone else’s body, wind, gravity, a heavy object, our own inner sloth, etc. moving awkward loads -- rocks, things with shifting weight, things that are hard to grasp, people, etc. moving in real ways -- on two legs, on all fours, climbing, jumping, scurrying, scampering, rambling, hauling, dragging, shoving, tumbling, rolling, crawling... moving creatively and dynamically, in response to the changing needs and demands of our surroundings and ourselves -- being “flexible” in the truest sense feeling and experiencing our surroundings and ourselves in a meaningful way, rather than numbing or zoning out with music or over-protective gear or over-protective eating/drinking -- feeling the ground under our feet (or the air under our feet as we jump and tumble); feeling the cold or sun or rain on our faces; feeling our bodily sensations of apprehension, fear, surprise, joy; letting ourselves get hungry or thirsty rather than rushing to appease those things with sugary protein bars or Gatorade in case we go “catabolic”, etc.
This also means taking risks that are intelligent and informed; sometimes unexpected; but not rash or stupid -- or intended to show the world how “tough” we are.
Primal humans could not afford to be self-centered idiots. If you make a mistake as a primal human you might die. If you get injured as a primal human you might die. If you over-stress yourself as a primal human you might die. If you ignore your relationships or your surroundings you might die.
In other words, you conserve and respect all forms of energy and resources instead of wasting them. You prioritize working hard and recovery. Work and play. Body and mind and spirit. Self and community. Together. As one. Integrated.
Great start. But how do you organize a fitness routine around it?
Well, begin by reviewing the list of elements above. How could you integrate even one or two of them into your current fitness routine?
Could you... ...get outside now and again? ...pay more attention to your surroundings? ...make movement a social act? ...try moving more functionally, more real-world-ly? ...try mixing it up depending on your individual response on a given day, or in a given situation, or for a given task? ...try linking your brain to your body -- solve a physical problem thoughtfully; include “body knowledge” in your educational repertoire; use movement to think through intellectual problems? ...lighten the hell up and have some fun for a change? (There is no evidence that tells us primal humans were a miserable, numbers-oriented, Type-A group logging their daily mileage or bragging about their shin splints, FYI; many ancestral languages don’t even have words for numbers bigger than two -- so put that in your training spreadsheet and smoke it.)
You get the idea. Start small, start simple. Get creative. Try stuff. Keep it real. Keep it whole.
Don’t worry so much about what is “truly” primal. Strip away what is inessential and retain the fun, purposeful, creative, responsive, integrated, real-world-oriented basis of human movement.
No leopard-skin toga required.
To read more from Krista Scott-Dixon visit her website - Stumptuous.com.
Monday, December 12, 2011
Monday 12, December 2011
Skill:
Double unders
Or
Pistols (if you got double unders)
Strength:
Back squats
5-5-5-3-2-5
Metcon:
50-35-20-10
Push ups
KB swings 24/16kg
Lunges
KB SDHP 32/24kg
Double unders
Or
Pistols (if you got double unders)
Strength:
Back squats
5-5-5-3-2-5
Metcon:
50-35-20-10
Push ups
KB swings 24/16kg
Lunges
KB SDHP 32/24kg
Saturday 10, December 2011
2x
400m run
50 OHS 20/10kg
1 mile run
4x
10 pull ups
10 burpees
400m run
1 mile run
6x
5 tuck jumps
10 mountain climbers (4 count = 1)
20 sit ups
1 mile run
400m run
50 OHS 20/10kg
1 mile run
4x
10 pull ups
10 burpees
400m run
1 mile run
6x
5 tuck jumps
10 mountain climbers (4 count = 1)
20 sit ups
1 mile run
Friday 9, December 2011
Skill:
Bergner
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
15 min AMRAP
10 KB swings 24/16kg
5 burpees
10 KB snatch
Bergner
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
15 min AMRAP
10 KB swings 24/16kg
5 burpees
10 KB snatch
Friday, December 9, 2011
Thursday 8, December 2011
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
Ladies - are you bat shit crazy? I am!
THIS IS FROM A PAGE I LOVE CALLED FORGING ELITE SARCASM...
Drywall is hilarious, and posts some amazingly funny stuff, this goes out to my girls, I embody this post more than I ever wanted to admit. Love you ladies, and know its ok to be crazy, but let's work on fixing it.
About Your Female
Body Issues…
Ladies, there’s something that the non-bat shit crazy people in your life have been wanting to tell you: your fucking body issues are all in your goddamn heads. And the men in your life are sick of fucking hearing about them. Let me break it down.
We know. You’re not skinny enough. Or you’re too tall. Or short. Your ass sags. Your complexion is off. You have a belly. Your tits aren’t big enough. Whatev. We don’t seriously care.
You tend to bitch about what the media portrays as an ideal look and body type for women. Magazine covers, movies, TV, that kind of horseshit. What you don’t realize is that guys could give a fuck about any of it. We don’t let outside influences distort our view of hotness. We judge it the old fashioned way: we get wood. That’s it. Caveman shit.
So when I go on Facebook and see bullshit like this, and a few thousand people “like” it, I wonder where the fucking breakdown is:
When the lights are out, you’re all 10′s.
Let’s be honest: the Strong is the New Skinny Slutty craze caught on because so many women are incapable of actually being skinny. Don’t lie, if you could, you would. So instead you get hot by working out (rightly so), except you feel the need to justify it to other women. But why the fuck do you care what some anorexic bitch thinks of you?
You know what’s really hot? Not being fucking neurotic. Men fucking love that.
Also, plastic surgery is the shit. Any woman whose self-esteem is so low that she’d pay thousands of dollars and have herself cut open in the name of increasing hotness is exactly the kind slut you want to take home for a one nighter. Plus the fake tits stick out like, well, fake tits, so they’re easy as fuck to spot. Win win.
You don’t come here to meet your soul mate anyway.
I guess what I’m trying to say is, we can see you for who you are on the inside just as easily as we can on the outside. It’s easier, actually. If you respond positively to trite, incoherent marketing babble like this:
Then you’re probably an overly self-conscious dipshit incapable of having meaningful and stress-free relationships anyway. You’ll settle for some CrossDouche.
There’s no Hate here. Seriously. If this is you, un-fuck your head. Being sane is hot as fuck.
“Stop buying T shirts and start getting your shit together.” -Drywall
Drywall is hilarious, and posts some amazingly funny stuff, this goes out to my girls, I embody this post more than I ever wanted to admit. Love you ladies, and know its ok to be crazy, but let's work on fixing it.
About Your Female
Body Issues…
Ladies, there’s something that the non-bat shit crazy people in your life have been wanting to tell you: your fucking body issues are all in your goddamn heads. And the men in your life are sick of fucking hearing about them. Let me break it down.
We know. You’re not skinny enough. Or you’re too tall. Or short. Your ass sags. Your complexion is off. You have a belly. Your tits aren’t big enough. Whatev. We don’t seriously care.
You tend to bitch about what the media portrays as an ideal look and body type for women. Magazine covers, movies, TV, that kind of horseshit. What you don’t realize is that guys could give a fuck about any of it. We don’t let outside influences distort our view of hotness. We judge it the old fashioned way: we get wood. That’s it. Caveman shit.
So when I go on Facebook and see bullshit like this, and a few thousand people “like” it, I wonder where the fucking breakdown is:
When the lights are out, you’re all 10′s.
Let’s be honest: the Strong is the New Skinny Slutty craze caught on because so many women are incapable of actually being skinny. Don’t lie, if you could, you would. So instead you get hot by working out (rightly so), except you feel the need to justify it to other women. But why the fuck do you care what some anorexic bitch thinks of you?
You know what’s really hot? Not being fucking neurotic. Men fucking love that.
Also, plastic surgery is the shit. Any woman whose self-esteem is so low that she’d pay thousands of dollars and have herself cut open in the name of increasing hotness is exactly the kind slut you want to take home for a one nighter. Plus the fake tits stick out like, well, fake tits, so they’re easy as fuck to spot. Win win.
You don’t come here to meet your soul mate anyway.
I guess what I’m trying to say is, we can see you for who you are on the inside just as easily as we can on the outside. It’s easier, actually. If you respond positively to trite, incoherent marketing babble like this:
Then you’re probably an overly self-conscious dipshit incapable of having meaningful and stress-free relationships anyway. You’ll settle for some CrossDouche.
There’s no Hate here. Seriously. If this is you, un-fuck your head. Being sane is hot as fuck.
“Stop buying T shirts and start getting your shit together.” -Drywall
Thursday, December 8, 2011
Wednesday 7, December 2011
Skill:
Bergner warn up
Strength:
Strict press
5-5-5-3-2-5
Metcon: oldie but goodie
4x
400m run
50 air squats
Bergner warn up
Strength:
Strict press
5-5-5-3-2-5
Metcon: oldie but goodie
4x
400m run
50 air squats
Tuesday, December 6, 2011
Tuesday 6, December 2011
Skill:
Bergner warm up
Strength:
Power cleans
3-3-3-3-3
Metcon:
20 min AMRAP
5 power cleans 60/40kg
10 toes to bar
15 wall balls 20/16lb
Bergner warm up
Strength:
Power cleans
3-3-3-3-3
Metcon:
20 min AMRAP
5 power cleans 60/40kg
10 toes to bar
15 wall balls 20/16lb
Monday 5, December 2011
Skill:
Burgner warm up
Strength:
Overhead squats
3-3-3-3-3
Metcon:
400m easy effort
50 kb clean and jerk right 24/16kg
50 kb clean and jerk left 24/16kg
Each arm complete the 50 reps prior to switching arms.
Burgner warm up
Strength:
Overhead squats
3-3-3-3-3
Metcon:
400m easy effort
50 kb clean and jerk right 24/16kg
50 kb clean and jerk left 24/16kg
Each arm complete the 50 reps prior to switching arms.
Saturday 3, December 2011
"Nutts"
10 HSPU
15 Deadlifts 125/70kg
25 box jumps 30/24in
50 pull ups
100 wall balls
200 double unders
400m run 20/10kg
10 HSPU
15 Deadlifts 125/70kg
25 box jumps 30/24in
50 pull ups
100 wall balls
200 double unders
400m run 20/10kg
Friday 2, December 2011
Skill:
HSPU
Strength:
Front squats
3-3-3-3-3
Metcon:
3x
20 thrusters
20 pull ups
20 box jumps
20 double unders
HSPU
Strength:
Front squats
3-3-3-3-3
Metcon:
3x
20 thrusters
20 pull ups
20 box jumps
20 double unders
Thursday, December 1, 2011
Thursday 1, December 2011
Metcon first today!!!
Metcon:
Diane
21-15-9
Deadlifts 102.5/70kg
HSPU
Strength:
Bench press
5-5-5-3-2-5
Metcon:
Diane
21-15-9
Deadlifts 102.5/70kg
HSPU
Strength:
Bench press
5-5-5-3-2-5
Wednesday 30, November 2011
Skill:
HSPU
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
4-6 rounds
10 clean and jerks 80/60
10 bar push ups
*15 min time limit
HSPU
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
4-6 rounds
10 clean and jerks 80/60
10 bar push ups
*15 min time limit
Tuesday 29, November 2011
Skill:
HSPU
Strength:
Strict press
5-5-5-3-2-5
Metcon:
15 min AMRAP
10 kettlebell clean and jerks 24/16kg
5 burpees
10 kettlebell swings
HSPU
Strength:
Strict press
5-5-5-3-2-5
Metcon:
15 min AMRAP
10 kettlebell clean and jerks 24/16kg
5 burpees
10 kettlebell swings
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