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13.5 Raffles WINNERS… and the names are…

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13.5

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and the 13.4 raffle winners are…

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winners2

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Friday, March 22, 2013

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Workout of the Day
Strength: Deadlift – Establish 1RM
 
Conditioning: 2 x AMRAPs
AMRAP 1 (7 Min)
5x Deads
200M Run
 
2 min rest
 
AMRAP 2 (7 Min)
200m Row
10 x Pull-Ups 
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Thursday, March 21, 2013

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Workout of the Day
13.3
12 MIN AMRAP
150 Wall balls (20 lbs to 10′ target/ 14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

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Thursday, March 21, 2013

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13.3 
12 MIN AMRAP
150 Wall balls (20 lbs to 10′ target/ 14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

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Wednesday, March 20, 2013

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Workout of the Day

Conditioning: 2 x 10 Min AMRAPs

10 Min AMRAP 1
10 Rounds (for distance)
30sec Work/30 Rest row (10minutes, 5 min of work)
 
2 min Rest
 
10 Min AMRAP 2
800m Run Buy-In
Then as many rounds with time remaining
 
10 x Alt Plyo-Push-Ups
 10 x KB Swing
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Tuesday, March 19, 2013

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Workout of the Day
Strength: Strict Press – Establish 1RM
Then
2x Max effort HSPU or 2 x Max Hand Stand hold (against the wall)
 
Conditioning: 3 x RFT
10 x Jumping Lunges
10 x Push Press
10 x T2B
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Friday, March 15, 2013

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Strength: Bench
6,4,4 @ 75, 80, 85%
 
Conditioning:
4 x Rounds For Time
400m Run
9 x Box Jumps 
9 x Burpees
9 x Ring Rows
9 x DB /KB Thruster
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Thursday, March 14, 2013

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13.2
Complete as many rounds and reps as possible in 10 minutes of:
75/115 pound Shoulder to overhead, 5 reps
75/115 pound Deadlift, 10 reps
20/24″ box Box jumps, 15 reps
 
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Wednesday, March 13, 2013

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Conditioning: 3×5 Min AMRAPs (1 min rest/ transition between AMRAPs)
 
AMRAP 1
200m Row 
200m Run
 
AMRAP 2
15 x KB Swings
15 x Wall Balls 
 
AMRAP3
10 x Ring Dips 
10 x T2B 
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Tuesday, March 12, 2013

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Strength: Front Squat
6,4,4 @ 75, 80, 85%
 
Conditioning: RFT – Couplet
 10-9-8-7-6-5-4-3-2-1 (Jumping Step up; both legs = 1 rep)
1-2-3-4-5-6-7-8-9-10 (Front Squat) 
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Monday, March 11, 2013

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Dirty Thirty

Happy Birthday (This week) KB, Danielle, Jerome and Dave!
30 x Burpees
200mRun
30 x OHS 95/65
200M Run
30 x Pull-ups
200m Run
30x T2B
200m Run
30 x Step Back Lunges
200m Run
30 x Push-Ups
200m Run
30 x Wall Balls
200m Run
30 x KB Swings
200m Run
30 x Box Jumps
200m Run
30 x MedBall Abmat Sit-ups
200m Run

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Commitment

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Commitment:  an agreement or pledge to do something in the future 

As I spend more time learning about fitness and training, I easily get caught up in numbers, percentages, science, art, jargon and acronyms.  Last night, I was reminded how hard “it” really is. It’s not the proven rep scheme or diet… it’s sticking to it. Many smarter people than I have already identified the diet that works and the proven percentages and reps schemes, hence, they are proven. What we ...

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Dec 7th 2012

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METCON: Partner Chipper

(except for the run, one athlete works and  one rests, once you start a movement,  you must finish that movement)

 
800m Run
10 x Rope Climbs 
20 x HSPU 
30 x Slam Balls
40 x Burpee
50 x Ring Row
60 x Box Jumps 
70 x Sledgehammer Strikes 
80 x Push-Ups 
90 x Squats 
100 x Abmat Sit-ups 
800 Run
 
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Dec 6th 2012

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Strength:

Push Press- 6@75%, 4@80%, 4@85%
           
METCON:
EMOTM – 13 min 
4 x Thruster (95/65) 
30 x Double Unders
 
 
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