6-30-11

Workout
Warm-up x 1

Push Jerk
3-2-1-1-1

21-15-9
2 DB Ground to Overhead
Pull-ups

Scale to 15-12-9 or 9-9-9-9-9

6-29-11

Workout

Warm-up x 1

Overhead Squats
5-5-5

5 Rounds for time
5 Front Squats (50% of 1 RM)
10 Hand Release Push ups
20 Lateral Bar Jumps

6-28-11

The new T-Shirts are in.  We have some black women's tanks and v-necks as well as black or blue women's cut t-shirts.  In a soft style mens cut we have green or black.

Workout
Clean Pulls
3-3-3-3

12 Min AMRAP
5   Handstand Push-ups
10 Ring Dips
15 Sit-ups

6-27-11

PLEASE READ!!  If you are planning on attending a night session, please sign up or let me know.  Also, if you sign up for an evening session and you can't make it please give me a call or send me a text. Our morning sessions are always well attended, but our evening sessions are not.  By knowing if anyone is coming in it makes it possible to schedule Lance or myself to be there.

On a related note, I will be on Vacation next week.  Lance will coach all of the classes.  I will leave his number on the board at the gym if you need to get a hold of him about an evening class.

Workout
Deadlift
3-2-1-1-1

Then...
4 rounds for time
12 Deadlift
9   Power Clean
6   Push Jerks
Choose from the following weights: 95/65/50/45

6-24-11

The first thing that I want to do today is to wish my Awesome Wife Alicia HAPPY ANNIVERSARY! 

Along the same lines, I would also like to wish the best of luck to  Katie and Todd as well as Sam and Ryan on their weddings this weekend!

Workout

Bench Press
3-3-3-3

For Time:
Complete 150 KB Swings
Run 350 m each time you stop to put the KB down.

Time Cap at 15 minutes.

6-23-11

Workout

Warm-up x 1

Front Squat
3-3-3-3

10 Min AMRAP
5  Pull-ups
10 DB Push Press
15 Squats
20 Double Unders

6-22-11

I have a couple of administrative notes to make you aware of.
1)  The first thing is that I would like to thank all of you for your continued hard work and dedication to making yourself better.
2) Those of you who have contracts expiring will be receiving a letter with a new contract.  I have also enclosed an EFT form if you are interested.
3) For those of you who don't have a contract expiring but would like to use EFT's for your payment, I have forms available for you to fill out.
4) We will be closed on Saturday July 1 and Monday July 4.

Workout

Warm-up x 1

Single Leg Deadlifts (each leg)
5-5-5
Weighted Pull-ups
5-5-5
Perform the weighted pull-ups in between sets of the Single Leg Deadlifts.
If you don't have a pull-up, perform the hardest scaled option that you can without kipping.

5 Rounds for Max Reps
2 min Rounds alternating between work and rest.  Each round is one 2 min work set and one 2 min rest set.  Begin each new round where you left off the round before.  Partner with someone using the same weight on the bar as yourself.

2 Hang Power Snatches
4 Overhead Squats
6 Hand Release Burpees over the bar

6-21-11

Workout

Warm-up x 1

Power Clean
2-2-2-2

5 Rounds for Max Reps
30 Sec Max Reps KB Swings
30 Sec Rest
30 Sec Max Reps Toes To Bar
30 Sec Rest

Note your KB Weight and TTB Scaling

6-20-11

For all Challenge competitors, please give me an update on your scores for the first two weeks.  Also, I still need entry fees from a couple of you.

Workout

Warm-up x 1

Shoulder Press
5-5-5

5 Rounds for time
5 Renegade Rows
10 Box Jumps

6-17-11

Workout

Warm-up x 1

Back Squat
3-3-3-3

With a Partner, Complete the following for time:
2000 m Row (each do 1000)
100 KB Swings
100 Pull Ups

Partition the KB Swings and Pull ups as you see fit.

6-16-11

Workout

Warm-up x 1

Single Leg Deadlift
3x8 each Leg

5 Rounds for Time
350 m Run
10 OHS
5   Handstand Push-ups

6-15-11

Workout

Warm-up
10 Hip Bridges
10 Shoulder Passes with PVC

3 rounds
8 OHS
6 KB Swings
4 Pull-ups

Power Snatch
2-2-2-2-2

Then...
4 Rounds for Time
6   Deadlift (135/95)
12 Push-ups
15 Box Jumps (24/20)

6-14-11

Workout

Warm-up x 1

Push Press
3-2-1-1-1

7  Min As Many Reps As Possible
2   KB Clean and Press (1 each arm)
2   Toes to Bar
4   KB Clean and Press (2 each arm)
4   Toes to Bar
6   KB Clean and Press (3 each arm)
6   Toes to Bar
8   KB Clean and Press (4 each arm)
8   Toes to Bar
10 KB Clean and Press (5 each arm)
10 Toes to Bar
Continue Pattern if you get this far

6-13-11

Workout

Warm-up x 1

Bulgarian Split Squats
5-5-5 (with each leg)

For Time:
700 m Run
30 Sledgehammer Strikes (15 Each Way)
30 Overhead Lunges (25/10 lb plate)
30 Ball Slams
30 Supermans
30 Lateral Jumps

6-10-11

Workout

Warm-up x 1

Deadlift
3-3-3-3
Complete 5 Hollow Body positions after each set of 5

For Time
10!
DB Push Press
Box Jumps

6-9-11

Workout

Warm-up x 1

Push Jerk
5-5-5

5 rounds of Max Reps
30 Seconds KB Swings (44/26)
30 Seconds Rest
30 Seconds Double Unders
30 Seconds Rest

6-8-11

Workout

Warm-up x 1

Overhead Squats
3-3-3-3


Then...
In 3:30
Run 350 m
10 Lunges
Then as many pushups as possible in the remaining time.

Do a total of 3 rounds.
Your score is the total number of push-ups completed.

6-7-11

We recently picked up a great book, Everyday Paleo by Sara Fragoso.  It is a great book filled with recipe's to help you navigate through our fitness challenge.  You can click on the link above to order the book from Amazon.  By the way, did you know you can order some of your hard to find ingredients there as well.  We just ordered some Muir Glen Organic Tomato Sauce, 8-Ounce Cans (Pack of 24) as well as a number of other products.

Here are a couple of recipe's to help with the issue of what to add as a condiment to you salad, vegetables or meat.  The first one is a salad dressing and the second one is a guacamole type dip.

Salad dressing-(good over salad or beef or pour into sliced avocado bowl)

3T olive oil

1 T balsamic vinegar

¼ tsp garlic powder

¼ tsp sea salt

Black pepper to taste

Whisk all ingredients together

Dip- (good for dipping or over a burger or on salad)

4 ripe avocados

1 T lime juice

½ T garlic powder

Black pepper to taste

Smash avocado, stir in rest of ingredients

Workout

Warm-up x 1

Power Clean

3-3-3-3

3 Rounds for Time

5 Power Clean (115/75)

10 Pull-ups

15 Lateral Bar Jumps

6-6-11 Day one of Summer Fitness Challenge

Try to make it in today for the opening workout for the fitness challenge.

We had another fun workout on Saturday.  Here are a couple of pictures of the group.

Workout

 Warm-up x 1

In 12 minutes complete the following:

350 m Run

Followed by As Many Rounds/Reps as possible of:

5 Dumbbell (2) Ground to Overhead (20/40)

10 Hand release Burpees (over towel)

15 KB Swing (26/44)

Your score will be posted in total reps.  If for example you completed 3 full rounds and 5 DB Ground to Overhead and 5 Burpees, your score would be 100.

6-3-11

Workout
Warm-up x 1

10 min to work on Turkish Get-ups

21-15-9
Sandbag Clean and Jerk
Pull-ups

6-2-11New Summer Hours

Starting next Monday we will be on a new schedule for the summer.  We will have classes Monday through Friday at 6:30 am and 7:30 am.  We will also have a 6:00 pm class on Monday through Thursday nights.  We will keep our Saturday workout at 9:30 am for now.

Workout
Warm-up x 1

Bench Press
5-5-5
10 min AMRAP
5 HSPU
10 Box Jumps
20 Supermans

6-1-11

Workout

Warm-up
3 Rounds
8 OHS
8 Pushups
8 KB Swings

Front Squat
5-5-5

Then...For Time:
10 Overhead Squat (PVC)
1 Burpee
9 Overhead Squat
2 Burpees
...
2  Overhead Squats
9  Burpees
1  Overhead Squat
10 Burpees