Thursday, March 31, 2011

Friday, 4/1/2011

Warm up: Choice

Strength: rest

-Pull ups
-Push ups
-Sit ups

Post total reps.

Thursday, 3/31/2011

Rest Day

Tuesday, March 29, 2011

Wednesday, 3/30/2011

Warm up:  Dynamic 10 minutes minimum

Strength:  Rest

WOD:  TABATA Intervals Run 2 miles or Row 3k
              -20 seconds on 10 seconds off
              -only cover distance for 20 seconds
              -10 second rest is stationary

Post total time for WOD.

Monday, March 28, 2011

Tuesday, 3/29/2011

Warm Up: Dynamic

Strength:  90% of 1 rep max Dead Lift
                 -2 Reps Every 90 Seconds for 10 Rounds

WOD:  "The Flight Simulator" FOR TIME
            UNBROKEN  Double Unders

Rx for this workout, is each set of double unders unbroken.  Post which sets you are able to get unbroken.
There is NO substitution for double unders.  If you have to do them one at a time then fight through it.  This is the only way you will get better at double unders.

Post Dead lift weight, time and rounds unbroken! 

Sunday, March 27, 2011

Monday, 3/28/2011

Warm up: Dynamic

Strength: Rest

Wod: Run or row 5k

Saturday, March 26, 2011

Sunday, 3/27/2011

REST DAY!  Enjoy the snow!

Saturday, 3/26/2011

Warm up:  Choice

Strength:  Rest

WOD:  "LYNN"  5 rounds not for time
              -Max Reps Body Weight Bench
              -Max Reps Pull Ups
       Rest as needed between efforts.

Post reps for each round!

Thursday, March 24, 2011

Friday, 3/25/2011

Warm up:  Choice

Strength:  Squat 3 sets 10 reps Tempo 3 count down 0 hold 2 count up

WOD:  For time:
            -15 Pull ups
            -Row 250m
            -10 Burpees
            -Row 250m
            -15 Pull ups
            -Row 250m
            -10 Burpees
            -Row 250m

Post Squat weight and time.

Wednesday, March 23, 2011

Thursday, 3/24/2011

Warm up:  Run, Bike, or Row for 10 minutes

Strength: 75% Body Wt Power Clean
                not for time, but keep a good pace
                should give you a good idea on where you stand for "Linda"

WOD:  AMRAP 15 minutes
            -12 Double Unders
            -9 Push Ups
            -6 Pull Ups

Post notes on power clean and # of rounds completed!

Wednesday, 3/23/2011

Stretch Day

Friday, March 18, 2011

Tuesday, 3/22/2011

Warm up:  Run 1.5 miles

Strength:  1.5x Body weight Dead Lift 10-9-8-7-6-5-4-3-2-1
                 -This is not a sprint for time, but keep rest to a minimum.
                 -This should give you an idea of where you need to be for "Linda"
                 -Try to get the reps for each round unbroken!

             -Row 1000m
                    -Wall Balls
                    -Kettle Swings 70#/55#
                    -GHD Sit Ups
            -Row 1000m

Post info for dead lift and Time.

Monday, 3/21/2011

Warm Up:  Row 2k

Strength:  Body weight Bench 10-9-8-7-6-5-4-3-2-1
                 -This is not a sprint for time, but keep rest to a minimum.
                 -This should give you an idea of where you need to be for "Linda"
                 -Try to get the reps for each round unbroken!

WOD:  "Cindy's backwoods cousin"
                AMRAP 20 minutes
                -5 Burpees
                -10 Double Unders
                -15 Back Extensions

Post info for Bench, and # of rounds completed.

Thursday, March 17, 2011

Sunday, 3/20/2011



Everyone should check out the article that I posted to the Facebook page.  It is a good article detailing the importance of not only dynamic stretching, but also static stretching.  We have all been slacking a little too much on the stretching.  If you are at a plateau or wanting to increase your gains, this is a critical part to pushing through!  It is also absolutely necessary in injury prevention.  A lot of the minor aches and pains that we have been experiencing of late can be alleviated by more frequent and proper stretching.  Make this an integral part of your programs.

Saturday, 3/18/2011

Warm up:  Choice

Strength:  Rest

WOD:  For 30 minutes
            -5 Supine Ring Pull Ups
            -7 Knees to Elbows
            -7 True Box Push Ups
            -10 Double Unders
            - Jump Rope Singles for Remainder of Song.

Friday, 3/18/2011

Warm up:  10 Minutes Practice Double Unders

Strength:  Front Squat 4 sets 10 reps  (Focus on form and full depth!)

WOD:  5 rounds for time of:
            -30 GHD Sit Ups
            -25 Back Extensions

Post weight for Front Squat and Time.

Thursday, 3/17/2011

Warm up:  Run 1 to 1.5 miles

Strength:  Bench 3 sets 10 reps. TEMPO:  3 count down, hold 1 count, 2 count up.

WOD:  21-15-9
             -135#/95# Hang squat clean
             -Row for calories

Post Bench weight, and time.

Taken from Parisi Speed School

Research in neuroscience tells us that each time an athlete performs a movement incorrectly that neurological pathway is reinforced. The athlete then has to do twice as much work to relearn the movement correctly. At the beginning of the season, take the time to insist on correct movements: quality not quantity.

Tuesday, March 15, 2011

Wednesday, 3/16/2011

Stretch Day!

Monday, March 14, 2011

Tuesday, 3/15/2011

Warm up:  Row 2k

Strength:  Press 4 sets 10 reps

WOD:  For Time
            -50 Box Jumps 24"/18"
            -50 Ab Mat sit ups
            -50 Kettle swings 70#/55#
            -50 Broad Jumps 6'
            -50 Back Extensions
            -50 Ball Slams

Post press weight and time.

Sunday, March 13, 2011

Monday, 3/14/2011

Warm up:  Run 10 minutes

Strength:  Squat 3 sets 12 reps Tempo 3 count down, explode up

WOD:  On the minute for 20 minutes complete
            -2 Dead Lifts 225#/155#
            -4 Pull ups
            -6 Ring Dips
            -8 Ab Mat sit ups

Post weight for squats and notes for wod!

Saturday, March 12, 2011

Sunday, 3/13/2011


Friday, March 11, 2011

Saturday, 3/12/2011

Warm up:  Choice

Strength:  Rest

WOD:  AMRAP 60 minutes:
                   -20 Double Unders
                   -5 Strict Chin ups
                   -50 Jump Rope Singles
                   -10 Box Push Ups
                   -25 Calorie Row
                   -10 GHD Sit ups

Post # of Rounds completed.

Thursday, March 10, 2011

Friday, 3/11/2011

Warm up:  Run 1600m


WOD:  Find Max Height Box Jump
             3 rounds of:
              -Max rep Ring Dips
              -Max rep Box Push Ups
            Rest 2 minutes between rounds!

Post Bench weight, box jump height and total reps completed on dips and push ups.

Wednesday, March 9, 2011

Thursday, 3/10/2011

Warm up:  Row 2k

Strength:  TABATA Squats
                  Complete 3 cycles of:
                   -4 rounds of 20 seconds work 10 seconds rest, followed by 2 minutes rest.

Death By Ball Slams starting at 10, get to 20.  For every round under 20 perform a 10 burpee penalty.
Rest 5 minutes
Death By Kettle swings 70#/55# starting at 10, get to 20.  For every round under 20 perform a 10 burpee penalty.

So first minute complete 10 ball slams, then 11 the second minute and so on until you complete 20 in the final minute.

Post weight for squats, and # of burpees for wod!

Tuesday, March 8, 2011

Monday, March 7, 2011

Chocolate Rain after being pepper sprayed

Kind of a dark video, Ruben just got pepper sprayed and is really hating life right now.

Tuesday, 3/08/2011

Warm up:  Dynamic

Strength:  Bench 3 sets 20 reps

WOD:  Ladder up, Ladder down
              -Pull ups
              -Ball Slams
              -Push ups
Compare to 12/07/2010

Post bench weight and time.

Sunday, March 6, 2011

Monday, 3/07/2011

Warm up:  Run 1600m

Strength:  Dead lift 3 sets 12 reps Tempo 3 count down, explode up.

WOD:  FOR TIME Complete the following!
             - Thrusters 95#/65#
             - GHD Sit ups
           200 Double Unders
            -Wall Balls 20#/15#
            -Knees to Elbows

Post Dead Lift weight, and time!

Sunday, 3/06/2011


Friday, March 4, 2011

Saturday, 3/05/2011

Warm up:  Run or Row 1600m

Strength:  Bench 4 sets 10 reps (Same as 3/02/2011)

WOD:  "V.D." 
              AMRAP 30 minutes
              -50 Double Unders
              -2 Rounds "Cindy"
                             -5 Pull ups
                             -10 Push ups
                             -15 Squats
              -20 Ball Slams
              -15 GHD Sit ups

Post Bench Weight and # of Rounds completed!

Thursday, March 3, 2011

Friday, 3/04/2011

Warm up:  Run 1600m

Strength:  Squat 3 sets 20 reps (Same as 2/25/2011)

WOD:  AMRAP 12 minutes
                                                -4 95#/65# Hang Squat Clean
                                                -6 20"/12" Box Jumps
                                                -8 20#/15# Wall Balls
                                                -10 Walking Lunge Steps
Compare to 12/20/2010

Post squat weight and total rounds

Thursday, 3/03/2011

Stretch Day

Tuesday, March 1, 2011

Wednesday, 3/02/2011

Warm up:  Row 2k

Strength:  Bench 4 sets 10 reps

WOD:  4 Unbroken Rounds
             -15 Kettle Swings 70#/55#
             -15 Knees to Elbows
             -10 Plyo Push ups
             -15 Wall Balls 20#/15#
Rest 2 minutes between rounds. (Compare to 12/28/2010)