are you guys ready?
Monday, January 4th, 2009
Back Squat 5-5-5-5-5
Compare to Friday October 23, 2009
7 rounds:
Bear Crawl Front and Back
10 Broad Jumps
10 Pull ups
Well, tomorrow is the day! Primal Challenge #2 begins and we have a good turn-out. It’s not to late to put in your contribution and get your photo taken! Let me know.
If you don’t know what you should be eating, ask for a handout from the gym. I will be doing this Challenge as it will give me a reason to tweak some things that I’ve had “good intentions” of tweaking.
Thank you Helen for having the evening gals over for tea and primal desserts! That was so nice today!
Not that I’m advocating a sugar high, but I’ll post my coconut flour chocolate chip cookie recipe tomorrow. They can act as a decent “cheat” during the challenge. Otherwise, choose dark chocolate (at least 70% cocoa content).
you are all incredible people!
First, before we get down to business, I just want to express my sincere gratefulness for all of your generosity. This morning, I received a big envelope filled with money from all of you that is to go toward an outdoor sign! I seriously can’t believe how generous that is. Really, how did I get so lucky?
Thank you from the bottom of my heart. I’ve needed to get something up, so people can inquire about all the craziness that goes on inside these walls! They don’t know what they’re missing!
You all have made “going to the gym” so much more of an experience for yourselves and I’m so happy to coach you along your journeys…..
I will order a sign this week! Whoo hoo! THANK YOU!
I promise that this workout was already planned yesterday! Let’s have fun!
Saturday, January 2, 2010
Fight Gone Bad
Grab a partner. Count each others reps. Get your score on the whiteboard. Hit it hard!
3 Rounds. 1 minute each exercise. 1 minute rest in between rounds.
Wall Balls (14/20)
SDHP (65/95)
Box Jumps
Push Press (55/75)
Row for calories
Friday, December 1, 2009
OHS 3-3-3-3-3
ANNIE
50-40-30-20-10
Double Unders
Sit Ups
3 x max hold handstands
Practice handstand push-ups with bands
Thursday December 31, 2009
In remembrance of 2009…..
2+0+0+9 = 11
7 Rounds: 11 reps each exercise
Medicine ball jump squats
Push-ups
Ring Pulls
Did you know that 11 is a master number? I looked up what it meant and by golly’……
“The number 11 suggests a potential for a high degree of learning and/or achievement very often in a more stressful environment.”
Nuff said.
I want to thank you all for being a part of The Athlete Lab. I hope that you have achieved more than you ever expected from yourselves and are looking forward to even greater progress in 2010! Thank you for your commitment to me, and for your friendships. I’m proud of all of you!
Best wishes to you all for a healthy 2010!
Stay tuned for an upcoming online STORE! Hooded sweatshirts, long sleeve shirts, t-shirts and more!
read moreWednesday, December 30, 2009
Deadlift 1-1-1-1-1
8 Turkish Get Ups each side
10 Deadlift
6 TGU each side
10 Deadlift
4 TGU each side
10 Deadlift
2 TGU each side
10 Deadlift
Get your pictures taken tomorrow morning, Thursday or Friday for the upcoming Challenge! I’ll have the envelopes at the gym to put in your money for the kitty too! Lot’s of takers. The heat is on folks!
read morebringing out the big guns.
Tuesday December 29, 2009
Hang Power Snatch 5-5-5-5
4 Rounds:
15 DB Cleans (full squat)
25 Weighted V-ups
Finish with 20 shuttle run lengths.
Well, it was a strong day back at the Lab after 4 days of a sugar-high. We all felt bloated and a bit off the wagon. Good thing that we all know better and we can hop right back on that thing after the holiday dazzle. Oh wait, we still have New Year’s to go. Well, good thing the 90 Day Challenge #2 is coming up.
Alright fine. I’ll do the Challenge with you guys and so will Paul. There. No turnin’ back now.
Monday, December 28, 2009
Back Squat 3-3-3-3
AMRAP: 20 minutes
10 weighted lunges
4 pull-ups using the LEAST resistance possible (kip if you are just getting these down), otherwise, try to do dead-hang.
7 ring push-ups
We had a few visitors last week, which I was happy to welcome into The Lab! They couldn’t wait to hit the Filthy 50, and we crushed it together! Thanks for stopping by Jake (New Jersey) and his buddy, Rick, from CrossFit Las Vegas!
Scott came stopped in town from Virginia while he was visiting his family for the holidays. I got a shot of him, mid-burpee. Gotta love burpees!
90 Day Challenge #2 details!
Well, I hope everyone was able to take on the holidays in full force! It is a time to relax and enjoy all of life’s bounties, that’s for sure. I have to say that the rest, both physically and mentally is good for our souls….but it’s amazing how I’m ready to get back into a regular routine again.
With that said, I’m excited to throw another 90 Day Challenge out there for the start of 2010!
I think it’s a good way to keep us moving forward and gives us an incentive to hold each other accountable, keep us motivated as a group and reap the benefits both physically and in our athletic performance.
Now, I will be doing this challenge a bit differently and I know some of you will initially want to bail on it. However, keep in mind that there is nothing to fear, as everyone is in full support of each other! So, keep an open mind!
I’ve been looking at what other gyms do, and I’ve decided to make a few changes that I hope will make things FUN and community based! I realize that I may have to sleep with one eye open, but C’MON!
SO, HERE IS THE LO-DOWN:
1. Primal Challenge starts on JANUARY 4th. Ends on APRIL 3rd.
2. Two Groups will be formed:
GROUP A: The people who have been making progress this past fall and
who got body fat tested early December.
GROUP B: Those that will be doing this for the first time, or for those who fell off the wagon! (I’ll try to schedule a body fat for your records in January).
3. Each participant puts $25 cash in a pot. A pot for Group A. A pot for
Group B. The winner from each group get the cash!
4. Winners are chosen BY PHOTOS ALONE. Everyone has different rates of fat loss and muscle gain, so this is a way to vote as a group based on what physical changes occur for the participants. Don’t fret, nobody is going to make fun of you!
5. Voting occurs on SATURDAY, APRIL 3rd while the group meets up for DINNER AND DRINKS at a location TBD. You must be present to get the cash! I’ll print out all the before and after photos. Reservations will be made for 7pm that night.
6. I’ll take all the before and after photos. Come before class or I can take them quickly after class. It only takes a few seconds. Let me know when you’d like to do it! You can get them taken through the 4th. I can be at the gym over the weekend too.
I still think the Bod Pod is very useful for your records, mainly from a health standpoint and for those that need numbers for their personal goals. I don’t intend for this Challenge to be stressful, but rather FUN and something to gear you up for the summer months!
If you have any questions, let me know. Otherwise, let’s get our BEFORE pictures done this week and put your share into the pot!
…and a merry christmas to you all!
Wednesday December 23, 2009
Well, since the gym is closed for the holidays and we’ll all be stuffing our faces with sugar cookies and glazed meatballs (at least try to stick to the glazed meatballs people), it’s a perfect time to bust out a big met-con (aka metabolic conditioning) to burn some serious calories. No strength work today, just flat out heavy breathing and some good ol’ fashioned cheering to get through this. Keep in mind that it’s usually 50 which Dave did this morning. I’m open to your desires to hit the “real” FILTHY 50 tomorrow. You just tell me how much fire you have up your rears. 
Compare to October 24th:
Filthy 30
Box Jumps (24in)
Jumping Pull Ups
KB Swings
Walking Lunge
K2E
Push Press (45#)
Back Extensions
Wall Balls (14/20#)
Burpees (blech!)
Double Unders
Classes resume on Monday the 28th! Have a VERY MERRY CHRISTMAS!
Tuesday, December 21, 2009
Deadlift 3-3-3-3-3
For Time:
Row 2000m
Todd couldn’t get enough of “the wall” tonight! We started practicing hip-slaps (thanks to the great idea from Tyler over at CF Minneapolis). He crushed the one handed stands! This guy is on FIRE!
