TRAINING TODAY 7:45 AM
3 Rounds for time:
400m Run
12 Pullups
12 Burpees
NO TRAINING NEXT SATURDAY 11/6
3 Rounds for time:
400m Run
12 Pullups
12 Burpees
NO TRAINING NEXT SATURDAY 11/6
Saturday, October 30, 2010
Friday, October 29, 2010
October 29th, 2010
TRAINING IS ON TODAY AND TOMORROW AT 7:45AM
For time complete the two couplets:
30-20-10
Box Jumps
Swings
30-20-10
Stiff Leg Deadlifts
Situps
Fact: Every Halloween over 2 billion dollars is spent on candy
For time complete the two couplets:
30-20-10
Box Jumps
Swings
30-20-10
Stiff Leg Deadlifts
Situps
Fact: Every Halloween over 2 billion dollars is spent on candy
Wednesday, October 27, 2010
October 28th, 2010
GYM CLOSED TODAY 10/28 DUE TO ELECTRICITY PROBLEMS
With a running clock run one mile every minute stop and perform 30 walking lunges. Post times and total number of lunges to comments.
*This is one of Aftons favorites and her suggestion.
With a running clock run one mile every minute stop and perform 30 walking lunges. Post times and total number of lunges to comments.
*This is one of Aftons favorites and her suggestion.
Tuesday, October 26, 2010
October 26th, 2010
MAIN SITE WOD
Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
FACT:Ninety-nine percent of pumpkins sold in the United States are for the sole purpose of decoration
Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
FACT:Ninety-nine percent of pumpkins sold in the United States are for the sole purpose of decoration
Monday, October 25, 2010
October 25th, 2010
20 Minute AMRAP
400m Run
15 Overhead Squats
*Prepare to use a challenging weight or prepare to run a lot
FACT: The Dallas/Ft. Worth airport is larger than New York City's Manhattan Island
400m Run
15 Overhead Squats
*Prepare to use a challenging weight or prepare to run a lot
FACT: The Dallas/Ft. Worth airport is larger than New York City's Manhattan Island
Saturday, October 23, 2010
October 23rd, 2010
TRAINING TODAY 7:45 AM
FOR TIME
21-15-9
21-15-9
Row (calories)
Wall Ball
Sumo Deadlift High Pull
KB Swings
Knees to Elbows
Friday, October 22, 2010
October 22nd, 2010
3K or 5K RUN FOR TIME. MEET AT 5:45AM
3K Run-
Virginia to Central; Central North to Earl Dr; Earl West to 3rd St; 3rd St South to Thomas; Thomas West to 7th St; 7th South to FITT QUEST
5K
Virginia to Central; Central North to Earl Dr; Earl West to 3rd St; 3rd St South to Thomas; Thomas West to 7th St; 7th South to Virginia; Virginia East to 3rd St; 3rd St North to Thomas; Thomas West to 7th St; 7th St South to FITT QUEST
3K Run-
Virginia to Central; Central North to Earl Dr; Earl West to 3rd St; 3rd St South to Thomas; Thomas West to 7th St; 7th South to FITT QUEST
5K
Virginia to Central; Central North to Earl Dr; Earl West to 3rd St; 3rd St South to Thomas; Thomas West to 7th St; 7th South to Virginia; Virginia East to 3rd St; 3rd St North to Thomas; Thomas West to 7th St; 7th St South to FITT QUEST
Thursday, October 21, 2010
October 21st, 2010
Three Rounds For Time:
15 Push Press
15 Vertical Jumps
15 Push Press
15 Vertical Jumps
15 Thrusters
15 Standing Broad Jumps
15 Standing Broad Jumps
15 Push Jerk
15 Leg Raises
FACT: Americans eat nearly 100 acres of pizza every day
15 Leg Raises
FACT: Americans eat nearly 100 acres of pizza every day
Wednesday, October 20, 2010
October 20th, 2010
REMINDER THIS FRIDAY MEET AT 5:45 AM FOR A 3K OR 5K RUN. THIS IS ONLY TRAINING SESSION OF THE DAY. THIS WILL BE A TIMED RUN.
Tuesday, October 19, 2010
October 19th, 2010
COMPLETE FOR TIME:
21 Dumbbell Split Cleans
21 Seated L Press
15 Dumbbell Split Cleans
15 Seated L Press
9 Dumbbell Split Cleans
9 Seated L Press
FACT: The average U.S. farm has 467 acres; the average Japanese farm has 3 acres
21 Dumbbell Split Cleans
21 Seated L Press
15 Dumbbell Split Cleans
15 Seated L Press
9 Dumbbell Split Cleans
9 Seated L Press
FACT: The average U.S. farm has 467 acres; the average Japanese farm has 3 acres
Monday, October 18, 2010
October 18th, 2010
20 Min AMRAP:
20 Pull-ups
40 Push-ups
60 Squats
80 Situps
FACT: The word 'set' has more definitions than any other word in the English language
20 Pull-ups
40 Push-ups
60 Squats
80 Situps
FACT: The word 'set' has more definitions than any other word in the English language
Saturday, October 16, 2010
Friday, October 15, 2010
October 15th, 2010
3 Rounds For Time
15 Power cleans
15 Burpees
10 Push Jerk
10 Knees to elbows
15 Power cleans
15 Burpees
10 Push Jerk
10 Knees to elbows
FACT: A pound of potato chips costs 200 times more than a pound of potatoes
Thursday, October 14, 2010
October 14th, 2010
Warm Up: Pullups on the Minute
"Grizzly Bear"
Hang Snatch
Overhead Squat
Sots Press
Overhead Lunge
3 Cycles through the sequence repeat 4 times
FACT: The grizzly bear is the largest land carnivore in the world
"Grizzly Bear"
Hang Snatch
Overhead Squat
Sots Press
Overhead Lunge
3 Cycles through the sequence repeat 4 times
FACT: The grizzly bear is the largest land carnivore in the world
Tuesday, October 12, 2010
October 12th, 2010
Pullup Ladders or Practice kipping pullups
DEADLIFT 5-3-3-1
FOAM ROLLING!!!!
10/12/1492 - Columbus arrives in the Bahamas; the real Columbus Day
DEADLIFT 5-3-3-1
FOAM ROLLING!!!!
10/12/1492 - Columbus arrives in the Bahamas; the real Columbus Day
Sunday, October 10, 2010
Saturday, October 9, 2010
October 9th, 2010
TRAINING TODAY AT 7:45AM
"Barbell Mile"
15 Back Squats
15 Front Squats
15 Overhead Squats
Run 400m
15 Shoulder Press
15 Push Press
15 Push Jerk
Run 400m
30 Power Cleans
Run 400m
30 Power Snatch
Run 400m
COLUMBUS DAY TRAINING ONE SESSION "FIGHT GONE BAD" at 7AM
"Barbell Mile"
15 Back Squats
15 Front Squats
15 Overhead Squats
Run 400m
15 Shoulder Press
15 Push Press
15 Push Jerk
Run 400m
30 Power Cleans
Run 400m
30 Power Snatch
Run 400m
COLUMBUS DAY TRAINING ONE SESSION "FIGHT GONE BAD" at 7AM
Friday, October 8, 2010
October 8th, 2010
21-15-9
Left Arm KB/DB Snatch
Left Arm Overhead Squat
Right Arm KB/DB Snatch
Right Arm Overhead Squat
buyout.. 30 Turkish Get-ups with same KB/DB
FACT:
In 1789, the total U.S. federal government debt was $190,000
Left Arm Overhead Squat
Right Arm KB/DB Snatch
Right Arm Overhead Squat
buyout.. 30 Turkish Get-ups with same KB/DB
FACT:
In 1789, the total U.S. federal government debt was $190,000
Tuesday, October 5, 2010
October 5th/7th, 2010
15 MIN AMRAP
5 Renegade Manmakers
10 Situp to Stand
15 Lunges
And..one 500m Row for time
OR
20 MIN AMRAP:
400m RUN
Max Pullups
SCORE WILL BE NUMBER OF PULLUPS COMPLETED, NOT NUMBER OF ROUNDS.
FACT: Motorists who talk on cell phones are more impaired than drunk drivers with blood-alcohol levels exceeding .08
5 Renegade Manmakers
10 Situp to Stand
15 Lunges
And..one 500m Row for time
OR
20 MIN AMRAP:
400m RUN
Max Pullups
SCORE WILL BE NUMBER OF PULLUPS COMPLETED, NOT NUMBER OF ROUNDS.
FACT: Motorists who talk on cell phones are more impaired than drunk drivers with blood-alcohol levels exceeding .08
Monday, October 4, 2010
October 4th, 2010
BEAR COMPLEX
The Following sequence will be completed 5 times with 2-4minutes of rest between rounds:
7-Power Clean
7-Front Squat
7-Push Press
7-Back Squat
7-Push Press
No resting on the ground during rounds, not even to re-grip. You may start light to be at max load by the later sets.
10/4/1931 - The comic strip Dick Tracy debutsSunday, October 3, 2010
Friday, October 1, 2010
October 1st, 2010
Cooper running test
To assess cardiovascular capacity
Kenneth Cooper - the man credited with inventing aerobics - developed his test in 1968, it is still used as a measure of cardiovascular fitness. It involves running or walking for 12 minutes.
Your distance will be measured and you can compare it to the values below.
1.46 miles or above - excellent; 1.33-1.45 miles - good; 1.32-1.26 miles - fair; 1.25 or below - poor.
Pushup Test-One max set performed in full range of motion
REMINDER! NO TRAINING TOMORROW! ENJOY THE WEEKEND!
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