I'm registered for the level 1 cert on July 16th. Can't wait!
Thursday, June 30, 2011
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Wednesday - Rest Day
Wednesday I'll be traveling which works well as it is an off day.
the Filthy fifty was rx'd for wed. I want for us to hit that, but it will have to wait until next week.
the Filthy fifty was rx'd for wed. I want for us to hit that, but it will have to wait until next week.
Monday, June 27, 2011
Tuesday - WOD
6AM
STRENGTH:
Bench Press 3-3-3-3-3
METCON:
20 HSPU (or Strict DB Press)
60 Walking Lunges
10 HSPU
30 Walking Lunges
5 HSPU
15 Walking Lunges
20 HSPU (or Strict DB Press)
60 Walking Lunges
10 HSPU
30 Walking Lunges
5 HSPU
15 Walking Lunges
Sunday, June 26, 2011
Thursday, June 23, 2011
Friday - WOD
6pm Friday - Open gym, bring the friends!
Warm up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
WOD
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Extra
Makeup: Deadlift 3-3-3-3-3 reps
Warm up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
WOD
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Extra
Makeup: Deadlift 3-3-3-3-3 reps
Tuesday, June 21, 2011
Wednesday - WOD
Rings! 6am.
I feel bad that the first time we get to use rings it's a morning session.
I feel bad that the first time we get to use rings it's a morning session.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (Sub 3 pullups and 3 ring dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings
2 Muscle-ups (Sub 3 pullups and 3 ring dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Please be aware that on Thursday there will be no Gym time. I have a work engagement in Grand Rapids at 8am and classes that evening. I'll have something posted here that can be done on your own.
Monday, June 20, 2011
Sunday, June 19, 2011
Friday, June 17, 2011
Saturday -WOD
Due to a family obligation Saturday will be a bit later in the morning.
10:30 AM
Warm up:
3x
20 double-unders
10 pullups
10 box jumps
WOD:
Clean and Jerk 1-1-1-1-1-1-1 reps
Cherry on top:
5 minute AMRAP
10 kneeds to elbows
10 burpees
10:30 AM
Warm up:
3x
20 double-unders
10 pullups
10 box jumps
WOD:
Clean and Jerk 1-1-1-1-1-1-1 reps
Cherry on top:
5 minute AMRAP
10 kneeds to elbows
10 burpees
Thursday, June 16, 2011
Friday - Rest Day
Hebrews 12:11
No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
Wednesday, June 15, 2011
Monday, June 13, 2011
Tuesday - WOD
5:45 pm
Back Squat 3-3-3-3-3 reps
--
As a note we're pretty much running one day behind main site at this point. I think we've got a lot of the benchmarks out of the way and will be fairly strictly following main site for the next 8 weeks or so. Obviously we'll sub what we don't have equipment for.
Back Squat 3-3-3-3-3 reps
--
As a note we're pretty much running one day behind main site at this point. I think we've got a lot of the benchmarks out of the way and will be fairly strictly following main site for the next 8 weeks or so. Obviously we'll sub what we don't have equipment for.
Sunday, June 12, 2011
Sunday Workout - Do more work faster!
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
Good day for an afternoon wod.
Saturday, June 11, 2011
Thursday, June 9, 2011
Friday - WOD
I have the day off. That means I'm sneaking a double in.
Morning:
Something Metcon - TBD.
Evening (Primary): 5:45pm
5 rounds for time
5 deadlifts (90% 1RM)
10 burpees
Morning:
Something Metcon - TBD.
Evening (Primary): 5:45pm
5 rounds for time
5 deadlifts (90% 1RM)
10 burpees
Tuesday, June 7, 2011
Monday, June 6, 2011
Sunday, June 5, 2011
Monday - WOD
@ 6am - All comers welcome.
Cindy
5 pullups
10 pushups
15 squats
as many rounds as possible in 20 min.
Cindy
5 pullups
10 pushups
15 squats
as many rounds as possible in 20 min.
Saturday, June 4, 2011
Friday, June 3, 2011
Saturday -WOD
8AM
Fran
21-15-9
Thrusters
Pullups
Thanks to Eric we've got Rings! not that either of us has a clue how to muscle up. lol
Thursday, June 2, 2011
Wednesday, June 1, 2011
Thursday - WOD
6am Workout @ the garage.
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
Yes, I'm generally a day behind main site. I'm also trying to throw a little more strength work into the mix to correlate with finding personal maximums.
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
Yes, I'm generally a day behind main site. I'm also trying to throw a little more strength work into the mix to correlate with finding personal maximums.
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