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Posted by on Jan 26, 2011 in Blog |

Thursday January 27, 2011

Overhead Squat 2-2-2-2-2-2

Row 400m

8 Rounds:
4 Overhead Squats
6 Pistols

50 Double Unders

Lifting weights make you smarter!! New York Times

Full Service Gyms Feel a Bit Flabby: New York Times

I love the second article as it makes the strong point that lonely stale fitness at globo-gyms is no longer cutting it for people….it’s all about connection, which all you TAL’ers have made with each other.  It’s more fun and meaningful when you’re getting your butt kicked with your friends!

Tom is in his first week of classes coming out of On Ramp and I’m so proud of how hard he’s working.  It wasn’t 3 weeks ago that squatting was a problem….going all the way to the bottom now.  Katie’s bringing up the rear with some serious farmer carries.  She’s headed into the St. Paul Fire Academy in a few weeks.  She’ll be sure to crush ax chopping and hose pulling!

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Posted by on Jan 25, 2011 in Blog |

Wednesday January 26, 2011

Midline Strength:

2 x 20 lateral ball slams (each side)
3 x 1 minute ring plank holds
2 x 15 kb cross-chops (each side)
2 x 6 mobility get-ups (each side)

AMRAP: 12 minutes
1 Farmer Carry down and back
5 Burpee Box Jumps (24 in)

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Posted by on Jan 24, 2011 in Blog |

Tuesday January 25, 2011

Deadlift 1-1-1-1-1-1-1

Intervals:  5 x 30 second intervals for each exercise.  Alternate exercises within each couplet before switching to the other couplet.  30 second rest in between work.  3 minute rest between couplets.

Deadlifts (use weight to fall in the range of 10-12 reps in 30 seconds)
Sit-ups

10 yd. Sprints
Push-press (75/105)

Aaron with a nice snatch set-up before he pulls from the floor….in hiking boots. :)  Hey, he’s not the first one to forget to bring his shoes!

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Posted by on Jan 23, 2011 in Blog |

Monday January 24, 2011

Front Squat 5-5-5-5-5
Find your five rep max.

3 Rounds:
20 Ring Pull-ups (scale as needed)
30 Rack Lunges 65/95
40 Swings

This is the best part about coaching….seeing folks set their limits higher and higher.  Jill previously was intimidated by jumping on one 45 pound plate.  This is about 2 weeks later!   Yay!!!

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Posted by on Jan 20, 2011 in Blog |

Friday January 21, 2011

Box Jump 4-4-4-4-4
Weighted Bear Crawl x 3

6 Rounds:
1/1 Turkish get up (30/45)
25 Double Unders
3 (on the heavy side)

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Posted by on Jan 19, 2011 in Blog |

Thursday January 20, 2011

Weighted Push-ups 4-4-4-4-4
L-sits on Rings 4-4-4-4-4

For Time:
1000m Row
100 Wall Balls

Intermediate: 800m, 75 Wall Balls
Beginner: 600m, 50 Wall balls or air squats

A quick reminder to get your registrations in for the Gymnastics Workshop! Great job to all the new folks entering into classes, you guys are doing great!

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Posted by on Jan 18, 2011 in Blog |

Wednesday January 19, 2011

Deadlift 5-5-5-5-5
Find your max.

Kettlebell Cross Chops 3 x 15 each side

WOD: 10 minute running clock, equal reps each exercise. Perform equal reps between each exercise in whichever combination you choose for max reps.

SDHP 65/95
Get Ups with Med Ball (14/20)

Substitutions for get-ups include: regular sit-ups, sit ups with a medicine ball, v-ups, v-ups with a medicine ball. Make it challenging for yourself whichever level you are at.

Be sure to introduce yourself to the first group of new folks coming into classes!

Sign up for the COED gymnastics progression class on the 29th!  It’s time for some of you to start walking on your hands.  You won’t get to that unless you take yourself away from the wall!  Register on the Events/Workshops Tab.  The workshop runs from 9-11am that Saturday!

Be sure to put your name down sooner rather than later for our Vertical Endeavors Group Climb on February 12th, 3-5pm..  We are planning on meeting up at Washington Square Grill in WBL afterward.  They don’t take reservations, but I’m going to give them a head’s up anyway that masses of people are going to come in at once!  Meet some new friends and have FUN!!!!

Folks just doin’ what they do best.  Sledge-hammering, jumping, swinging…..nice air time on your burpee Andy!



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Posted by on Jan 17, 2011 in Blog |

Tuesday January 18, 2010

Jerk 1-1-1-1-1-1-1
Find one rep max.

21 Shuttle Runs
15 Thrusters

15 Shuttle Runs
12 Thrusters

9 Shuttle Runs
9 Thrusters

Pick a skill that you need help with and work on it for 5-10 minutes.

Excellent job everyone on your pull-up progress! Keep at it. Attack that skill!

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Posted by on Jan 16, 2011 in Blog |

Monday January 17, 2011

Overhead Rack Lunges
2-2-2-2-2 Each Leg

In between each set:
Advanced: 4 weighted pull-ups
Intermediate: 4 negatives or practice kipping pull-ups
Beginner: 4 ring pulls as parallel to the floor as possible

5 Rounds:
7 Power Cleans (115/155)
20 Squat Jumps (hit below parallel every one)
2 Rope Climbs

How to make a week’s worth of meals in advance….

Either Pam is concentrating on her floor presses, or she’s focusing on her levitating forearm!  A woman of many skills  ;)

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Posted by on Jan 13, 2011 in Blog |

Friday January 14, 2010

Back Squat 3-3-3-3-3-3

Find your 3 rep max.

20 Minutes for highest round: Increasing reps each round 2, 4, 6, 8…..
Overhead Lunges (35/45)
Swings
Lateral Ball Slams to wall (2 each side, 4 each side….)

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