Closing in on the end of the week - its been a great week of strength, WOD's and a new Hero that destroyed most.
Strength:
Deadlifts
3-3-3-3-3
Bench press
3-3-3-3-3
Metcon:
100 burpees
25 inverted burpees
or
150 burpees
See video for our inverted burpee - we have been showing against a wall for safety - but....
Thursday, July 8, 2010
Wednesday, July 7, 2010
Wednesday 7, July 2010
Got a great benchmark workout for you guys today - she is one of those I love to hate, she robs me every freaking time!
Strength:
Back squats
5-5-5-5-5
Snatch grip push press
3-3-3-3-3 (technique)
Metcon:
Helen
3x
400m run
21 kb swings 24/16kg
12 pull ups
Strength:
Back squats
5-5-5-5-5
Snatch grip push press
3-3-3-3-3 (technique)
Metcon:
Helen
3x
400m run
21 kb swings 24/16kg
12 pull ups
Monday, July 5, 2010
Tuesday 6, July 2010
"Luce"
Wearing a 20 pound vest, three rounds for time of:
1K Run .70 of a mile
10 Muscle-ups conversion 4 pull ups 4 dips for each rep
100 Squats
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
Monday 5, July 2010
Can you believe it is already July of 2010???
Wow it is amazing to me how quickly our days fly past us, how quickly people loose focus on the things that are important.
Today we went to the Reno Aces game, as I sat there with Jason and Evan in the hot sun looking around, I realized many things about our general population. One of them being we are a fat fat nation - I know we hear it all the time, but until I sat and looked around me, watching little kids that should be lean and healthy being anything but, dads that should have their kids on their shoulders, leaving those said kids standing by the smokers only area, and moms that should be chasing their kids around laughing at the chase, walking sluggishly with a beer in hand, and their little ones tromping behind with cotton candy in one hand, and ice cream running down their faces. Jason and I counted just the group of people walking to our right, we quit when we hit 50, and our standards were "loose" in terms of health, we did not have 1 positive. :(
Now I am not saying spending a Monday with your family at the ball park should be a super healthy experience, it should be that treat you are looking for - but when the food and beer is nothing out of the norm, maybe we should step back and reevaluate the way we as a culture think about our lives.
I know today we are stressed, over worked, under paid, tired, running like chickens with our heads cut off, trying to make ends meet for our families - but when you loose your health you loose the ability to provide.
I'm not sure where or how we should try to fix this, but I just sat there in shock and dismay at the levels of "unhealthy" I saw walking by me. Saddens me! Be thankful for your health, do not take it for granted, take even just a few minutes everyday to work on this soooo important part of your life, and all the others would come together too.
Wow it is amazing to me how quickly our days fly past us, how quickly people loose focus on the things that are important.
Today we went to the Reno Aces game, as I sat there with Jason and Evan in the hot sun looking around, I realized many things about our general population. One of them being we are a fat fat nation - I know we hear it all the time, but until I sat and looked around me, watching little kids that should be lean and healthy being anything but, dads that should have their kids on their shoulders, leaving those said kids standing by the smokers only area, and moms that should be chasing their kids around laughing at the chase, walking sluggishly with a beer in hand, and their little ones tromping behind with cotton candy in one hand, and ice cream running down their faces. Jason and I counted just the group of people walking to our right, we quit when we hit 50, and our standards were "loose" in terms of health, we did not have 1 positive. :(
Now I am not saying spending a Monday with your family at the ball park should be a super healthy experience, it should be that treat you are looking for - but when the food and beer is nothing out of the norm, maybe we should step back and reevaluate the way we as a culture think about our lives.
I know today we are stressed, over worked, under paid, tired, running like chickens with our heads cut off, trying to make ends meet for our families - but when you loose your health you loose the ability to provide.
I'm not sure where or how we should try to fix this, but I just sat there in shock and dismay at the levels of "unhealthy" I saw walking by me. Saddens me! Be thankful for your health, do not take it for granted, take even just a few minutes everyday to work on this soooo important part of your life, and all the others would come together too.
Sunday, July 4, 2010
Saturday 3, July 2010
Ahhhhh I love Saturday's and the look on your faces when you see the crazy WOD's I come up with! :-)
Today we have a team workout - it will leave you smoked and ready for a great start to the weekend.
As a team of two,
400m run
10 tire flips
30 wall balls 20/16lb
1 will flip tires, the other will wall ball when your done switch
25 sledge hammer swings to each side
50 over head walking lunges 20/10 plate
1 will sledge, the other will lunge and switch
Four 100m band sprints - black pull up band around the waist pulling your partner behind you in a sprint - you will each do 4, so a total of 8.
Today we have a team workout - it will leave you smoked and ready for a great start to the weekend.
As a team of two,
400m run
10 tire flips
30 wall balls 20/16lb
1 will flip tires, the other will wall ball when your done switch
25 sledge hammer swings to each side
50 over head walking lunges 20/10 plate
1 will sledge, the other will lunge and switch
Four 100m band sprints - black pull up band around the waist pulling your partner behind you in a sprint - you will each do 4, so a total of 8.
Friday, July 2, 2010
HOLIDAY SCHEDULE
Saturday and Sunday
Regular scheduled class times - including Endurance
Monday - open gym 9am to 1pm
Regular scheduled class times - including Endurance
Monday - open gym 9am to 1pm
Friday 2, July 2010
Ahhhhh 3 day weekend coming up - everyone please be safe and have a wonderful time!
HAPPY 4TH OF JULY!!!!
Strength:
Back squat
5-5-5-5-5
Bench press
5-5-5-5-5
Metcon:
5-7 rounds
5 burpee box jumps
10 pull ups
15 sit ups
200m sprint
HAPPY 4TH OF JULY!!!!
Strength:
Back squat
5-5-5-5-5
Bench press
5-5-5-5-5
Metcon:
5-7 rounds
5 burpee box jumps
10 pull ups
15 sit ups
200m sprint
Thursday, July 1, 2010
Thursday 1, July 2010
So, I have tried a new process this week - tell me what you think...
Monday - Front squats (elbows up)
Tuesday - Squat cleans (catch it in the squat - elbows up)
Wednesday - Clean shrugs (pull and shrug open the hips)
Thursday - Snatch (shrug it to get under it)
Strength:
Snatch 8 x 2
Metcon:
"The Chief" compare 7-3-09
5 rounds 3 minutes long with 1 minute rest between
AMRAP per round no partial round counts...
3 power cleans 60/43lg
6 push ups
9 squats
Score for each round, total of 5 scores!
This workout ROCKS!!!!
Monday - Front squats (elbows up)
Tuesday - Squat cleans (catch it in the squat - elbows up)
Wednesday - Clean shrugs (pull and shrug open the hips)
Thursday - Snatch (shrug it to get under it)
Strength:
Snatch 8 x 2
Metcon:
"The Chief" compare 7-3-09
5 rounds 3 minutes long with 1 minute rest between
AMRAP per round no partial round counts...
3 power cleans 60/43lg
6 push ups
9 squats
Score for each round, total of 5 scores!
This workout ROCKS!!!!
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