November 30th, 2010

On the minute for 10 minutes:
5 Hang Power Snatch
5 Overhead Lunges

12 Minute AMRAP:
5 Renegade Rows
10 DB Squat Clean/Thruster
15 Squat Thrust and Jump


11/30/1893- Mark Twain birthday
FACT: Mark Twain didn't even make it through elementary school
"A man cannot be comfortable without his own approval" Mark Twain

November 29th, 2010

WELCOME BACK!

Complete for time:

400m Run
50 Pullups (Jumping 2:1)
75 Pushups
100 Squats
125 Situps

FACT: As one of the most major shopping days of the year, "Black Friday" sales can push retailers’ finances from the “red” to the “black”

November 25th- 28th

21 DAY NO SUGAR CHALLENGE

December 1st-21st

With the New Year just around the corner and the holidays among us, it's that time again! To help commit to your fitness-related goals and stay on track this challenge was created to promote mindful eating. Sugar comes in many forms and none will be allowed. Here are some names by which the S-word goes by:

• sugar (cane, brown, granulated, powdered, etc)
• high fructose corn syrup
• crystalline fructose
• honey
• maple syrup
• molasses
• rice syrup
  
• agave nectar
• maltodextrin
• sucrose
• glucose
  
• artificial sugars (aspartame, saccharin, sucrolose, Splenda, etc.)
• stevia
  
• sugar alcohols (maltitol, xylitol, and sorbitol)
• alcohol (beer, wine, liquor)

November 23rd, 2010

FOR TIME
6 Rounds:
6 Overhead Squats
6 Pullups
4 Rounds:
4 Hang Power Cleans
4 Pushups
2 Rounds:
2 Burpee Box Jumps
2 Burpee Pullups

FACT: Originally known as Macy's Christmas Parade—to signify the launch of the Christmas shopping season. 3 million people attend the annual parade and
another 44 million watch it on television.

SCHEDULE REMINDER: NO TRAINING 11/24-11/27

November 22nd, 2010

With a Partner 3 rounds:
5 deadlifts
10 floor press
20 medball situps each partner
200m run

REMINDER: NO TRAINING WED-SUN NEXT WEEK, REST AND ENJOY YOUR HOLIDAY

November 19th, 2010

FOR TIME:
20 Pullups
30 Pushups
40 Situps
50 Squats

Three Rounds:
400m Run
21 Swings
21 Sumo Deadlift High Pull

FACT: There are 143,781,202 cars in the United States (source: USDOT)

November 18th, 2010

ISOMETRIC WARM UP:
30 second Squat
30 second L-sit
30 second Chin over bar

2 ROUNDS:
10 Pull ups
10 Front Squats
10 Burpees

Yes it only two rounds this should be treated like a 40yd dash, fast and furious!!

FACT: According to the Children in Nature website, "Children can identify up to 1,000 corporate logos, but fewer than 10 plants or animals native to their backyards."

November 16th, 2010

WE WILL BE OUTSIDE FOR THE WORKOUT TODAY

12 minute AMRAP:
400 meter run
5 Deadlifts

FACT: Elephants, lions, and camels roamed Alaska 12,000 years ago

November 15th, 2010

Four rounds for time of:
100 foot Walking lunge (across backyard) with barbell overhead
30 Box jump
20 Thrusters
10 Shoulder Press

FACT: The normal static electricity shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts

11/15/1939 - Social Security Administration approves 1st unemployment check

November 13th, 2010

"HELEN"
3 Rounds
400m Run
21 Swings
12 Pullups

TOMORROW DAY AT THE RACES! TURF PARADISE first race at 1:20PM
Everybody is welcome, family friends kids

November 12th, 2010

For Time
30 Calorie Row
30 Stiff Leg DL
30 PVC pull thru
30 Turkish Getups
30 Pistols
30 Floor Wipers
30 Lunges

FACT: 11/12/1892 - Pudge Heffelfinger receives $500 becomes 1st pro football player

TRAINING AT 5:30 and 7:00AM ONLY NO 9AM. TRAINING ON SATURDAY AT 7:45AM

November 11th, 2010

3 Rounds:
25 Sumo Deadlift High Pulls
20 Push Press
15 Dips

FACT: First four countries to have television: England, the U.S., the U.S.S.R., and Brazil.

November 9th, 2010

Met-Con
Tabata Mashup
Squats "bottom to bottom" and Situps

STRENGTH
Clock Ladders
Pullups and Pushup one the minute,
two the second minute, three the third minute... continuing as long as you are able.

All reps will be performed in the most difficult performance application.

FACT: Approximately 70 percent of the earth is covered by water. Only 1 percent of this water is drinkable

November 8th, 2010

For Time:

200m Run
20 KB swings
200m Run
20 Overhead Squats
200m Run
20 Deadlifts
200m Run
20 Pullups
200m Run
20 Box jumps
200m Run
20 DB Squat Cleans
200m Run
20 Burpees

11/8/1793 - Louvre in Paris opens

10 Signs you're over exercising

November 5th, 2010

REMINDER 5:30 and 7Am only

For time:
800m Run
Ten Rounds of "CINDY"
5 Pullups
10 Pushups
15 Squats
800m Run

FACT: Chrysler built B-29's that bombed Japan, Mitsubishi built Zeros that tried to shoot them down. Both companies now build cars in a joint plant called Diamond Star.

November 4th, 2010

With one dumbbell
5 rounds
5 Snatch
5 Floor Press
5 Single leg squats
*repeat on the other arm
10 Bodyblasters

This is not for time, increase on each set

FACT: Antarctica is the only land on our planet that is not owned by any country

November 3rd, 2010

SCHEDULE REMINDER:
Friday: 5:30 and 7am ONLY, NO 9AM
Saturday: No training

Zenyatta will be on Saturday 3:30pm on ESPN defending her title

Last years breeders cup:

November 2nd, 2010

Tabata Swings

For Time:
20 Pullups
30 Pushups
40 Situps
50 Squats

PROWLER SPRINTS!!!

FACT: Spinach consumption in the U.S. rose 33% after the Popeye comic strip became a hit in 1931

November 1st, 2010

Warm Up:
Pullup Ladders
Tabata Dips

"GRACE"
30 Clean and Jerk for time (Rx 135/95)

FACT: The sun is 330,330 times larger than the earth