12.3.10. The Vengeance Is Tabata’s

Warmup:
Whiteboard Warmup.
Shoulder Prep (address IR as well), Hamstring and Hip capsule prep.

WOD:
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata […]

12.2.10. Thursday. Diane, Paleo Sloppy Joes & Another Old Friend Returneth.

Sweet Quote: “It’s the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen.” -Muhammad Ali

How’s your posture right now? Are your shoulders all bunched up or set where they should be? Abs on about 20%?

Warmup:
Whiteboard Warmup.
Hamstring & Shoulder Prep

Skill: HSPU & Deadlift

WOD:
“Diane”
21-15-9 reps for […]

12.1.10. Hello December. Hello Helen.

Sweet Quote:

Whiteboard Warmup.
Shoulder/Lower Back/Hamstring Prep

Skill: KB swing.

WOD:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood/1 pood Kettlebell swings, 21 reps
12 Pull-ups

Advanced: Same

Intermediate:
Three rounds for time:
Run 400 meters
1 pood/ .5 pood kettlebell swings, 21 reps
12 pullups (band assisted okay)

Beginner:
3 rounds for time of:
200m-400m run
15 kb or db swings, weigh of choice
8 pullups (supine ring rows or […]

11.30.10. Pushin’ Jackie Around

Inquiring minds want to know Paleo Eaters: How’s the Paleo Challenge going? Please post thoughts in the comments portion below. If nobody posts we will just assume the obvious: you are all dead.

Warmup: Active Stretch/Mobility: Coach’s Choice.

Skill: Push Press.

SWOD:
Push Press 3-3-3-3-3-3-3

DWOD:
“Jackie”
1000m row*
50 Thrusters, 45#/35# barbell
30 pullups
*Athletes may stagger rowing starts or sub 100 SDHPs […]

11.29.10 Monday. The Day Of The Hero

Sweet Quote: “I believe that man will not merely endure. He will prevail. He is immortal, not because he alone among creatures has an inexhaustible voice, but because he has a soul, a spirit capable of compassion and sacrifice and endurance.” -William Faulkner

Warmup:
400m run.
2 minutes of double-unders (how many reps can you get in […]

11.28.10. Sunday. Rest Day. “Potato” Chips & Deep Thoughts…

Sweet Quote: “Winners have the ability to step back from the canvas of their lives like an artist gaining perspective. They make their lives a work of art / an individual masterpiece.” – Dennis Waitley

COACH’S NOTES: KEEP YOUR PROGRESS IN PERSPECTIVE!

I am extremely hard on myself inside the gym. It is the competition in […]

11.27.10. Saturday. FREE WORKOUT. BEGINNER’S WELCOME

Sweet Quote: “All evolution in thought and conduct must first appear as heresy and misconduct.” – George Bernard Shaw

SATURDAY IS A FREE WOD!!! BEGINNERS BE AT THE GYM BY 8:30 AM!!!

Warmup: 400m run. MWOD.

Skill: Air Squat. Pushup. Burpee.

WOD:
Tabata Squats
Tabata Pushups.
Death by Burpees. Going on the minute, do one burpee the first minute. Two burpees […]

11.26.10 Friday. Time to burn off that food!

OPEN FOR 9AM AND NOON CLASS ONLY TODAY!!!
Warmup:
Whiteboard Warmup

Skill:
Back Extensions
Deadlifts

WOD:
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
(Women 135#)

Advanced:
5 rounds for time of:
5 Handstand push-ups w/ ABMAT
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
(Women 135#)

Intermediate:
Five rounds for time of:
5 Box Handstand push-ups
135 pound Deadlift, 10 […]

11.25.10 Thursday. Happy Thanksgiving!!

Great work everybody. Enjoy your time today on your cheat day, for those eating Paleo!!
OPEN FOR 9AM CLASS ONLY TODAY.

SWOD=Skill WOD
Hang power clean 3-3-3-3-3-3-3 reps

WOD:
10 min AMRAP
1 Hang Power Cleans (Go Heavy)
5 True Push-ups(use box or PVC for feet)
10 Squats
–POST WEIGHT AND ROUNDS–

Post WOD:
Band Stretch Chest and Shoulders, 2min each

11.24.10 Wednesday. Hold it, Hold it, Hold it!!!

Warmup:
Whiteboard Warmup
Active Stretch

Skill:
Midline Stabilization!!! Big Words!! Keep it TIGHT!
Keeping a tight trunk in all movements.

WOD:
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Advanced:
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second […]