REMINDER FRIDAY THE 16TH

There is NO 5 or 6pm class on Friday!!!


Back to normal schedule 9am on Saturday!

Thursday 15, November 2012

Skill:

5 minute double under AMRAP

Strength:

Back squats
5-5-5-3-2-5

Metcon:

A.
10 minute EMOM (every minute on the minute)

3 squat cleans at 75-80% of your 1 rep max (we found this last week - told you to log it)

then right into

B.
1.5 mile run

10 minutes and under - advanced and legit!
10-12 minutes - intermediate and kick ass!
12-15 minutes - beginner and my pace!

O.K. guys, I told you it was coming the metcon portion you see above will be hitting us at least once a week. The EMOM should be heavy, taxing and fatigued when you are done, BUT able to maintain FORM and INTENSITY throughout the allotted time. If it is not, you did not do prescribed, or we have not found your 1 rep max, and if you lost form you may of gone to heavy, it is O.K. to strip weight ladies and gentlemen. 

Finding our max on the following lifts is VERY IMPORTANT.

Back squats
Deadlifts
Power cleans
Squat cleans
Clean and jerks
Snatch

If you are missing any of these, talk to your coach and get IT DONE.

Wednesday 15, November 2012

Skill:

5 minute double under AMRAP

Strength:

Deadlifts

5-5-5-3-2-5

Metcon:

Lurong Living Benchmark

5x

20 burpees
20 kettlebell swings 24/16kg

Tuesday 13, November 2012

Skill:

5 min double under AMRAP

Strength:

Ovehead squats

3-3-3-3-3

Metcon:

15 power cleans 42.5/30kg
30 double unders

Happy birthday Kiki, and were going to miss you Jerri!!!

DAMONTE RANCH MUSTANGS WIN

O.K. this is AWESOME!!!!

So Friday night the varsity boys played their second game in the Northern Nevada State Regional Finals and WON!!!!!  21-20 over McQueen.  This game was crazy, with four fumbles (on us I'm sorry to say) a missed field goal by hitting the uprights made by McQueen, some crap calling on both sides, but a STELLAR performance by our defense with a blocked kick and some huge 4th down stops.

WOOT WOOT!!!

So, with that said the boys play this Friday night at 6pm at Macky Stadium at UNR for Regional Champions against Reed.

Two things I am asking right now....

PLEASE, our boys have never made it this far and you all know my big old goofy boy Evan, so if you have no plans come out and ill up the stadium and show the Mustangs some support!!!!

Two, no class after the 4 on Friday.

THANKS TO YOU ALL!!!!

Monday 12, November 2012

Compliments of Coach Rob Ord and his site:

http://www.brassringfitness.com/

To all current members and veterans of the United States Armed Forces

THANK YOU

Do one or all of these in honor of those who serve.

ARMY

100 Push Ups

100 Sit Ups

100 Squats

3 Mile Ruck with 50-75lbs Ruck

NAVY

Row 5000 Meters

50 Pull Ups

75 Kettebell Swings (35/53)

100 Sit Ups

150 Squats

AIR FORCE

Run 1.5 Miles

50 KB Snatch – each arm (35/53)

Run 1.5 Miles

50 KB Snatch – each arm (35/53)

MARINES

Run 1 Mile

100 Sit Ups

Run 1 Mile

100 Push Ups

Run 1 Mile

100 Kettlebell Swings (35/53)

Run 1 Mile

100 Pull Ups

COAST GUARD

Row 2500 Meters

5 Rounds of:

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Squats

Notes:

Feel free to pick your favorite branch of the service to honor, or honor them all in the same day. 

Remember the sacrifices made by those that have served, or are currently serving in the cause of freedom.

Honor them with your support.

Saturday 10, November 2012

Yeah about Saturday WOD'S

Friday 9, November 2012

Hey hey hey it is Friday it is Damonte ranch Football day, it is a great day!
After my post and letting you all know how I feel, and the AMAZING amount of outpouring love and even some ideas on where to spin or become a "yogi" (bahahahahaha) I feel really good today. THANKS GUYS YOU NEVER CEASE TO AMAZE ME!

Skill:

Bergner warm up

Strength:

15 mins to find your 1 rep max clean and jerk

Metcon:.

Randy

75 power snatch for time  - Lurong Living Challenge