August 31st, 2010

TABATA SOMETHING ELSE

8x 20:10 Pullups
8x 20:10 Pushups
8x 20:10 Situps
8x 20:10 Squats

Your score will be your lowest rep count during each set. Speed and consistancy are key.

FACT: Athletes using the Tabata method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO₂max) training 5 times per week. Also, only the Tabata group had gained anaerobic capacity benefits.

Monday August 30th, 2010

WARM UP: 200m Row 2x
MET CON: 500m Row for time

STRENGTH AND CONDITIONING:
50 Clean and Jerk


FACT: Word "Yahoo" is shortcut for "Yet Another Hierarchical Officious Oracle"

August 27th, 2010

NO TRAINING THIS SATURDAY 8/28

"Half GRIFF"

2X 400m Run/200m Backwards Run

BEAR COMPLEX

Clean/Front Squat/Press/Back Squat/Press

On the minute for 10 minutes

FACT: Honey is the only food that will not spoil

August 26th, 2010

NO TRAINING THIS SAT 8/28

FOR TIME:
21-18-15-12-9-6-3
Stiff Leg Deadlifts
Pushups

"Cash out"-Parking Lot Lunges for time and steps

FACT: When you walk down a steep hill, the pressure on your knees is equal to three times your body weight.

August 24rd, 2010

For time:
50 Squat, Thrust, Jump
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

And then....
PROWLER SPRINTS!!!!


8/24/1949 - North Atlantic Treaty Organization (NATO) established

August 23rd, 2010

'HELEN'
Three Rounds
400m Run
21 KB Swings
12 Pullups

"The concept is interesting and well-formed, but in order to earn better than a 'C,' the idea must be feasible."

Yale University management professor in response to Fred Smith's paper proposing reliable overnight delivery service. (Smith went on to found Federal Express Corp.)

August 20th, 2010

21-18-15-12-9-6-3
Sumo Deadlift High Pulls
Thrusters

FACT: All the swans in England are property of the Queen

August 19th, 2010

Dip Ladders
Pullup Ladders

500m Row


Fact: Summertime fun! 71 straight days of triple digit (100+ degrees) heat and counting!

August 17th, 2010

For time:
Run 800 meters
30 Knees To Elbow
30 DB Snatch
30 Walking Lunge
30 Pull-ups
30 DB Swing
30 Box Jumps
30 DB Push Press
Run 800 meters

FACT: James Bond is also known as Mr. Kiss-Kiss-Bang-Bang

August 16th, 2010

7 Rounds:

10 Deadlifts
10 Pushups

August 14,2010

TRAINING AT 7AM TODAY
21-15-9
Left-arm Kettlebell snatch
Right-arm Kettlebell snatch
Overhead Squat w/ Kettlebell


FACT: Boxing is the most popular sport as a topic for a film

August 13th, 2010

FOR TIME
400m Run
50-40-30-20-10
Kettlebell Swings
Sit-ups
400m Run


REMINDER: 9AM is BACK!!!
This Saturday 7AM, next Saturday back to the regular 7:45AM time.


Friday the 13th , which superstition holds to be a day of bad luck. In the Gregorian calendar, this day occurs at least once, but at most three times a year. Any month's 13th day will fall on a Friday if the month starts on a Sunday.

August 12th, 2010

Warm Up:
Tabata Intervals
Rowing/KB Clean/Cycle/High Pull

AMRAP in 3 minutes:
3 Pullups
6 Pushups
9 Air Squats

Rest 60 seconds complete 3 rounds

FACT: Every gallon of sea water contains more than a quarter pound of salt

August 10th, 2010

PARTNER RELAY

Complete 3 Rounds:
10 Grounds to Overhead (snatch, clean/jerk, squat clean/thruster...)
1 "SUICIDE" sprint

each person will go three times and rest while their teammate is working

FACT: The giant squid has the largest eyes in the world

August 9th, 2010

REST DAY OR...

The gym is open from 6-10am. You are welcome to go in.
1)"BASELINE" 500m Row, 40 Squats, 30 Situps, 20 Pushups, 10 Pullups

From home:
2) SQUAT "BLACKJACK" 20 Squats/1 Situp, 19 Squats/2Situp, 18Squats/3Situps, continue to 1squat/20Situps

See you Tuesday!

August 8th, 2010

Weekend reading and inspiration:
A trainer that has a career of struggle takes his life savings of $2000 out from his boot and buys a young female racehorse. The seller is convinced this filly can simply not run not to mention blind in one eye has foot problems. This trainer has some special connection with her. On Friday, the filly ran her fourth career race dominating her competition at the more prestigious meet of the summer. What makes this 'spirited' filly so special?



Read more about her here LISAS BOOBY TRAP

August 7th, 2010

Every minute on the minute perform:
5 pull-ups
10 push-ups
15 squats

Can you continue for twenty minutes?












8/7/1974 - Philippe Petit walks tightrope strung between the twin towers

August 6th, 2010

Hang Squat Snatch on the minute

Perform one the first minute, two the second minute, three the third.. continue until you cannot complete the required reps.

And then, one mile run.


REMINDER: SATURDAY TRAINING 7AM

August 5th, 2010

3 Rounds, 60 seconds of max effort:

Row (calories)
DB Manmakers
Sumo DL High Pull
KB Swings
Knees To Elbows

90 second rest between rounds

Score is the total number of reps completed.


FACT: In the movie 'The Wizard Of Oz', Toto the dog's salary was $125 a week, while Judy Garland was $500 a week

August 3rd, 2010

Five Rounds:
5 Squat Clean Thrusters
10 Pullups

Reminder: Give yourself 5-10 mins post workout to use the foam roller

FACT: The symbol on the 'pound' key (#) is called an octothorpe

August 2nd, 2010

Starting on time Warmup:
5 Pullups
10 Dips
15 Squats
20 Situps

3 Rounds:
400m Run
21 Swings
12 Burpees

FACT: 8/2/1858 - 1st street mailboxes debut in Boston, Mass