January 30th, 2010

HAPPY BIRTHDAY SARA!

One workout at 7:45AM!

50-40-30-20-10
Situps
Back Extensions
Squats

If you cannot make it in on Saturday this workout can be performed at home, substitute supermans for back extensions.

Birthdays of people other than Sara,
1882 - Franklin D Roosevelt, 32nd Pres (1933-1945) in New Hyde Park NY
1974- Christian Bale, actor
1951- Phil Collins, musician
1922 - World Law Day

January 29th, 2010

5 min Max Rep double unders

For time
5 Rounds:
12 Hang Cleans
12 Dips


Fact: One California law states that sunshine is guaranteed to all people

January 28th, 2010

On the minute:
5 Pullups
10 Pushups
15 Squats

Continue until rounds cannot be completed in the minute.

Fact: The average human has 6 lbs of skin. Think about that next time you hear someone say "i just can't lose those last 5lbs"

January 26th, 2010

5 Rounds for time:

5 Deadlifts (1.5 Bodyweight or 5RM)
21 Double Unders

Fact: The odds of getting a hole-in-one in golf are estimated at about 18,000-to-1

January 25th, 2010

Warmup:
Movement Prep
Overhead Squats/Dips/Back Ext/Pullups

For Time:
Three Rounds
25 Standing Long Jumps
50 Steps Walking Lunges
200m Run
100m Run backwards




Fact: The ant can lift 50 times its own weight, can pull 30 times its own weight

January 24th, 2010

Congratulations Casey on finishing the Rock and Roll half marathon in under two hours!

Fact: In 1926, women were banned from competing in marathons because it was believed it caused infertility. After the Violet Percy from Great Britain who ran first official marathon, 800m was the maximum distance a woman could "safely" run. It wasn't until 1963 the next official time was recorded for a woman. Interesting fact is that Violet Percy is not the first women to run the marathon. Three years before her, Frances Hayward in 1923 finished Comrades marathon in 11 hours and 35 minutes (unofficially since women were not allowed to run this marathon).

January 23rd, 2010

Deadlifts 3-3-3

Warm up:
400m Run *weather permitting
10 OHS
10 Pullups
10 Dips
10 Back Ext
10 PVC Situps

Fact: A Saudi Arabian woman can get a divorce if her husband doesn't give her coffee

January 22nd, 2010

21-15-9

Row (calories)
Thrusters
Sumo Deadlift High Pulls
Swings
Burpees

Fact: According to the U.S. Census Bureau, there aren't any homes in North Dakota worth more than $1 million

January 21th, 2010

No training today.... however if you are at home in the rain and get bored..

15 Situp to stand (do a full situp and without using your hands stand to your feet *)
15 Handstand Pushups
12 Situp to stand
12 Handstand Pushups
9 Situp to stand
9 Handstand Pushups

*use your hands if you have to


Do one set of max rep pushups, one set to failure.
Perform one max hold plank.

Fact: A single lightning bolt is about 50,000°F or 5 times hotter than the surface of the sun. About 71.4286% of all people struck by lightning still survive

January 19th, 2010

Warm Up:
10 Squats Overhead PVC/Unloaded bar
10 Back Extensions or Reverse Hyper Ext.
5-10 Dips
5-10 Pullups

5 Rounds:
Max Rep pullups
20 Strict Sit-ups (un-anchored/feet flat to the floor)

Fact: The heart of a shrimp is in its head

January 18th, 2010

REMINDER THERE WILL ONLY BE ONE TRAINING SESSION AT 7:30AM

Partner Workout:

2-4-6-8-10-8-6-4-2

Burpee
Clean
Overhead anyway (thruster, press, push press/jerk)
Floorwiper
Burpee

One person works while the other rests

MLK Jr. Day- A number of states resisted celebrating the holiday. Some opponents said King did not deserve his own holiday—contending that the entire civil rights movement rather than one individual, however instrumental, should be honored. Several southern states include celebrations for various Confederate generals on that day. Arizona voters approved the holiday in 1992 after a tourist boycott. In 1999, New Hampshire changed the name of Civil Rights Day to Martin Luther King, Jr., Day.

January 16th, 2010

On the minute for 10 Minutes
5 Hang Power Snatch
10 Overhead Lunges (5 each side)

Good luck and have fun to all those running the Rn'R marathon this weekend!

Fact: Laughing lowers levels of stress hormones and strengthens the immune system. Six-year-old laugh an average of 300 times a day. Adults only laugh 15 to 100 times a day.

January 15th, 2010

Tabata These:
Rowing
Swings
Knees to Elbows
"Athletes Choice"

Fact: The average home creates more pollution than the average car

January 14th, 2010

What? More practice at cleans??

Ok.....

For time:
800m Run
50 Squat Cleans
800m Run

Fact: About 1 in 30 people, in the U.S., are in jail, on probation, or on parole

January 12th, 2010

"GRACE"

30 Clean and Jerk for time



Here is an example of pulling too early, the elbow bend before the hips extend. Thanks to Sara ahead of time, she is a great athlete and is a great person!!

Fact: The average child will eat 1,500 peanut butter and jelly sandwiches by the he/she graduates from high school

January 11th, 2010

For Time:

Complete three rounds:
400 m Run
5 Rounds "CINDY"
"CINDY" (5 Pullups, 10 Pushups, 15 Squats)

Fact: One third of the electricity produced on earth is used to power electric light bulbs

January 9TH, 2010

7:30-8am Open Gym, makeup a workout from the week, stretch, myofacial release (foam roll)
8am Zone discussion, what is the zone, calculating zone blocks...I would recommend bringing something to write with and to take notes on.

Excellent work for the first week back and great start to a new year!!

FACT: An apple, potato, and onion all taste the same if you eat them with your nose plugged.

January 8TH, 2010

12 Minute AMRAP

10 Thrusters
10 Pull-ups
30 Double Unders


FACT: The odds of getting a hole-in-one in golf are estimated at about 18,000-to-1.

January 7TH, 2010

"The Chief"

Max rounds in 3 minutes of:
3 Power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

FACT: An inch (2.5 centimeters) of rain water is equivalent to 15 inches (38.1 centimeters) of dry, powdery snow.

January 5th, 2010

Kneeling Squat Jumps
Eccentric GHR

"DIANE"
21-15-9
Deadlifts
Handstand Pushups

Fact: Urban birds have developed a short, fast "rap style" of singing, different from their rural counterparts

January 4th, 2010

Welcome Back!

Warmup: Movement prep

20 Minute AMRAP:
200m Run
21 Squats
15 Pushups
9 Pullups

Stretch and foam roll cool down

Fact: In an average hour, there are over 61,000 Americans airborne over the United States

January 2nd, 2010

One minute of max reps at each station for four rounds:

Rowing
Push Press
Sumo Deadlift High Pulls
2min rest between rounds

Fact: Yesterday was Sherri's birthday
Fiction: She turned 21!