Friday May 4, 2012
10 x 20 second sprints. 45 second break in between. The point of this is to stay as consistent with the distance that you’re able to cover in your intervals. Keep your intensity alive.
For Time: 21-15-9
Kettlebell Sumo High Pull (28/40kg)
Burpees
Finisher: 100 Hollow Rocks, if time.
Updates: Starting next week, we’ll have an 11:30am class available Monday through Friday. Additionally, Tuesday/Thursday 9:30am will be available. Again, these new classes will be piloted for about a month or so to determine usage and consistency.
Football season here you come, River!
Thursday May 3, 2012
Hang Power Snatch
3-3-3-3-3
Overhead Squats (sub overhead lunges/each)
3-3-3-3-3
AMRAP: 7 minutes (compare to November 30, 2011)
10 Muscle Snatch (43/65lb)
10 Goblet Squats (16/20kg)
Finisher: If time, 3 x 1 minute v-up hold. Extend legs straight if you can. Keep chest up, don’t slouch.
Reminder, I’m out of town the rest of this week.
Thursday 4pm: Angela
Thursday 5pm: Beth
Thursday 6pm: Angela
Friday 6am: Amy
Friday rest of day: Angela
Saturday 8am: Beth/Jeannie
Sunday Open Gym: Angela
Shelley & Paul. Couples that stretch together, stay together!
Wednesday May 2, 2012
Partner Row: 5000m
Each person rows 500m before switching. Go hard.
Deadlift
10-10-10-10
OlyForce! Nice job on your Isabel PR’s folks. Confidence is up!
Tuesday May 1, 2012
Dips
8-8-8-8
Bulgarian Split Squats
5-5-5-5/Each
3 Rounds: Compare to 7/21/2011
Barbell Carry Overhead for 100m (95/135)
25 Box Jumps (20/24)
I will be out of town Thursday through Sunday. The other coaches will take over and if you have any questions, just let me know!
A nice looking set-up before pulling off the floor for Olympic weightlifting. Plus Dom’s nice muscles. 
Monday April 30, 2012
Front Squat
3-3-3-2-2-2-2
Clean/Rope Climb (165/115) Substitute pull-ups/chin-ups/rings.
10/5 – 8/4 – 6/3 – 4/2 – 2/1
Compare to Monday January 16th.
The Reasons You’re Not Getting Stronger
Saturday’s “WOD Rash”
Friday April 27, 2012
Jerk
3-3-3-3-3
3 Rounds: Compare to January 26th
10 Toes to Bar
20 Wall Balls
30 Swings
40 P-lette lateral jumps
Wake Up World – Seattle’s Massive Edible Forest
Robert B. would like to get his body fat tested at the U of M before I do it in September with a larger group. He needs 5 other people if anyone is interested in it. Contact Robert at bertboll@msn.com if you are interested in having yours done now. Cost would be about $20 or so.
Wild caught salmon and cod available in the freezer. Leave a check on the board.
Our very own Joan from the 7:15am class! Whoo hoo!!!! Now that’s pure joy.
Thursday April 26, 2012
10 minutes of continuous Turkish Get-Ups. Switch sides when you need to.
Then, intervals:
6 x 200m running sprints
6 x 200m rowing sprints (take note of your split times)
Collapse.
In case you haven’t seen this getting passed around Facebook: If You Could Only Do 5 Exercises For the Rest Of Your Life….What Would They Be? Several peeps weigh in.
John + L-sit pull-ups.
read more
Wednesday April 25, 2012
Back Squat
5-5-5-5-5
AMRAP: 10 minutes
10 Goblet Squats (16/20kg)
10 Dumbbell Snatch (30/40lb)
Finisher: 100 med ball lateral toss with a partner (learned at MovNat, great partner work!)
Team OlyForce tonight! Nice job on “GRACE” everyone. There has been some incredible progress and I hope you all realize that for yourselves!!
Tuesday April 24, 2012
Power Clean
3-3-2-2-1-1-1-1
2-2-3-3-4-4-5-5
Heavy Deadlift
Pistols/Each leg
Strict Pull-up (perform L-sit if you can)
Handstand Push-Ups
Substitutions always available.
Line caught keta salmon and cod available at the gym later this week in 10# packs from Matt the Salmon Guy (Wild Run Salmon). Prices will be on the packs in the freezer. Leave a check on the board. I get first dibs.
Would you have the guts to do this? Amazing.
read moreMonday April 23, 2012
Spend approximately 15 minutes finding your 1RM push-press.
Then do 1-1-1 at 80% of it.
2 Rounds:
Run 800m
20 Thrusters (73/105)
Starting the week of May 7th, we’ll be piloting some new class times. Tuesday/Thursday at 9:30am will be available, as well as adding another 11:30am on Tuesday. We will run these slots for approximately 1 month to determine consistency before adding them in permanently.
CrossFit Total coming in May. Stay tuned for details!
Mother-daughter ring duo.
