Thursday June 16, 2011

Posted by on Jun 16, 2011 in Blog |

Overhead Squat

For Time:
Row 800m
50 Overhead Lunges with bar (33/45)
Run 800m
50 Push-ups

Andy Paulson PhD. will be a guest blogger on our site each month! I’ll have his first post up tomorrow. A great opportunity to gain insight and support into your personal lifestyle for making changes, setting goals or simply just reflecting on how far you’ve come and succeeded. Thanks Andy and looking forward to learning from you.

Stillwater Stair climb next weekend!

Get your handstand photos in by the 24th. :)

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Wednesday June 15, 2011

Posted by on Jun 14, 2011 in Blog |

Midline work: Plank holds on rings, hollow rocks, GHD sit-ups
Spend one minute at each x 3 Rounds

10 Rounds:
3 Heavy Deadlifts (185/285)
4 Dead hang chin ups
15 Double Unders

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Tuesday June 14th, 2011

Posted by on Jun 13, 2011 in Blog |

Back Squat

AMRAP 20 min:
10 Good Mornings (75/115)
10 Wall Balls (14/20)
10 Renegade Rows (30/40)

Get your handstand entries in by June 24th! Put your $5 in the pot at the gym.

Sign up for the Stillwater Stair Climb and Hill Hike, June 25th @ 3:30pm: 4 mile loop, ending with a BBQ at Pam and Dom’s house in Stillwater. Sign up at the gym, and I’ll email you further information.

Chip from Body Tribe.

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Monday June 13, 2011

Posted by on Jun 12, 2011 in Blog |

4 x 200m at 70/80/90/100% exertion specifically maintaining good running form.  Rest for as long as it took you to run.

8 Rounds:  Dumbbell Complex, rest in between.
3 Burpee to stand
3 Hang Cleans
3 Push Press
3 Lunges each leg

Compare to Friday, February 25th. For those of you who did this before, can you maintain a heavier load for more rounds than you did previously?   Challenge yourself and try.

Why Fat Is The Preferred Fuel Source

Find Recipes Online.  Share Them With Your Friends:  Foodily

Mark in mid-flight.

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Friday June 10, 2011

Posted by on Jun 9, 2011 in Blog |

Front Squat

50 Lunges with bar (33/45)
8 Burpee box jumps
50 Ball Slams
6 Burpee Box Jumps
40 Ring Reaches
4 Burpee Box Jumps
20 Med ball side shuffles (10m)
2 Burpee box jumps

Keep your eyes peeled for our new website coming soon!  I’ve been busy finishing up all the details and ironing out the kinks before it goes live! I’m excited to have it be more interactive and user-friendly.   I’d love to get your feedback once it’s live.

The Road to Pull-up Domination

Placebos, CrossFit and The Power of The Mind

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Posted by on Jun 8, 2011 in Blog |

Thursday June 9, 2011

Strict Press

Hero WOD – Michael (Junior version)

3 Rounds:
Run 600m
30 Back Extensions
30 Sit-ups

Kevin in his first week of classes, and it wasn’t but a couple weeks ago that just doing a deadlift with a PVC was painful to watch, then I threw suitcase deadlifts at him!  He’s doing just fine  :)

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Posted by on Jun 7, 2011 in Blog |

Wednesday June 8, 2011

1 x 300m Row @ 70% effort
1 x 400m Row @ 80% effort
1 x 500m Row (official time)

Full rest in between row attempts.

5 Rounds:
4 Suitcase Deadlifts
1 Dead hang pull-up
4 Suitcase Deadlifts
3 Dead hang pull-ups
4 Suitcase Deadlifts
5 Dead hang pull-ups

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Posted by on Jun 6, 2011 in Blog |

Tuesday June 7, 2011

Power Snatch

Advanced: If you can land into an overhead squat, then do so. Beginner/Intermediate, don’t worry about the rep scheme, practice technique.

Split Leg Stand-ups with DB (each). I will show you these. (40/55)
Toes to Bar

Finish with a 400m Sprint

I wonder what is going through Karen’s mind at this moment.

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Posted by on Jun 5, 2011 in Blog |

Monday June 6th, 2011

Back Squat

AMRAP: 12 Minutes
10 Barbell Weighted Steps (85/115)
10 KB Cleans (20/24kg)
1 Wall Walk (sub feet on a box, walking your hands out and back into a pike x 3)

Judy….laughing while her quad should feel like it’s stretched like Gumby?  Tough.

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Posted by on Jun 2, 2011 in Blog |

Friday June 3, 2011

Snatch Grip Deadlift

8 Rounds:
1 Turkish Get Up (35/50)
1 Rope Climb (I have a new substitution for these, FUN!)
100m Sprint

Mike always hits it hard in boot camp!  Nice job buddy.

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