Skill Work
KB Swing
and then...
WOD:
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Thursday, 12-10-09
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Wednesday, 12-9-09
Coach Ashley teaching new athlete Kristen the push press.
Skill Work
Bench Press
and then...
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight bench press
Pull-ups
Tuesday, 12-8-09
Evidently Gerilyn has Ninja Mode when it comes to pics. This is the oldest one I could find of her. Tonight will be her last night coaching as she is moving after this month. We are going to miss her!
Everyone in class today was really excited that we went to the recovery and mobility seminar yesterday! I don't blame them stretching is so much fun!
More stretching
and then...
WOD:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately. No score will be kept today just focus on technique of the movements.
Monday, 12-7-09
We had a couple of birthday's this past weekend. Tyler Campbell and Shelley Owens both turned a year older. The next time you see them be sure to wish them a Happy Birthday!
**Technique Week**
This week we will be reassessing many many of our movements for technique and consistency. The workloads will be lighter and the workouts won't be timed.
Back Squat
and then...
"Bear Complex"
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Thanks to everyone!
Thanks again to everyone who showed up today in the snow to give their all in the "Lumberjack 20" The efforts today were truly emotional and an inspiration to us all. Also we would like to congratulate our athlete of the month for December 2009, Greg Hartsfield. Greg was at this workout but need to leave as soon as he finished. Thanks again for all the support and donations. Remember there is still time to give and you can do so at the link listed below.
Saturday, 12-5-09
We are having our free Saturday "WOD" at 9am and then our Lumberjack 20 "WOD" at 10am for members to support the families of the Fort Hood tragedy. Here is the Lumberjack 20 as scheduled.....
Lumberjack 20
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
Friday, 12-4-09
Don't forget this Saturday, December 5, 2009 will be be having our free workout at 9am and then we are hosting our "Hero" WOD at 10am. These WOD is for the family of the victims of the Fort Hood tragedy.
Skill Work
and then...
2k Row
Subscribe to:
Posts (Atom)
