Thursday 30, September 2010

New Hero WOD from yesterday... Remember if you look at a workout and you think to yourself, ahhh thats not so bad - IT IS!!!


"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Wednesday 29, September 2010

So new Hero WOD was posted for today, but I really wanted to get in our snatch work, so we will do it tomorrow. Yayayay

Strength:

Snatch
5-5-5-5-5

Metcon:

5x
600m run
10 snatch men's 40-60 and woman 20-40kg
20 ring push ups
30 min cap

Holy Shit - everyone who did Todays WOD IS A ROCKSTAR! That was a kick ass workout, at one point as form went on my snatch all you heard me whine was "but I'm tired!"
Anyway awesome job everyone!

Tuesday 28, September 2010

Strength:

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

Technique work
Bergner warm up

Metcon:

Cindy Cleans
5 rounds of Cindy - 5 pull ups/10 push ups/15 squats
10 power cleans 50/35kg
4 rounds of Cindy
8 power cleans
3 rounds of Cindy
6 power cleans
2 rounds of Cindy
4 power cleans

Monday 27, September 2010

Ahhh the start of the week, the end of September. WTF?? This year had flown by.

Strength:
Deadlifts
5-5-5-3-2-5

Strict press
5-5-5-3-2-5

Metcon:

Fight Gone Bad

Wallball
Sumo Deadlifts high pull 35/22.75kg
Box jumps
Push press
Row

Saturday 25, September 2010

OK, so today we had a cool team WOD - it will be s 20 minute AMRAP.

10 MINUTES
Team member #1 runs a 200m sprint, #2 wallballs until partner gets done running and switch for 10 minutes.

10 MINUTES
#1 does ball slams until #2 has completed 100 tuck jumps, and switch for 10 minutes.

Score - total wallballs and ball slams

Sorry for thr delay in the posts!

Can I tell you how much I hate moving and internet crap.

Friday 24, September 2010

Ohhh its the end of the work week for most of us, getting close to the end of that beautiful weather we have had all summer. Found myself having to get up and put on a sweathsirt and sweat pants to take the dogs out this morning. I am not a huge fan of cold, but whats a girl to do when she lives and loves Reno...

Strength:

Over head squats
3-3-3-3-3

Skill:

L sits (if you have mastered this one work on L pull ups)

Metcon:

7x
7 KB swings
7 KB cleans
7 KB lunges (kb in rack position)
7 KB snatch
7 KB SDHP
AHAP
As heavy as possible

Have I mentioned how much I love kettlebbells, cuz I do. Wish I would of added deck squats but you might of punched me for that one!

Thursday 23, September 2010

Strength:

Power Cleans
3-3-3-3-3

Skill:
HSPU

Metcon:
5x
3 muscle ups (4:1 ratio dips and pull ups)
6 strict pull ups
9 ring push ups
12 toes 2 bar