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)
Lateral Ball Slams to wall (2 each side, 4 each side….)

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Posted by on Jan 12, 2011 in Blog |

Thursday January 13, 2011

Push Press 2-2-2-2-2-2 @ 80%

Couplet #1:  As many rounds in 7 minutes.
5 Weighted Box Jumps (20in, 20/35#)
5 Dips (or 2 muscle ups)

Rest 3 minutes.

Couplet #2: As many rounds in 7 minutes.
Farmer Carry down and back (1 rep)
10 Sit-ups with a plate (35/45#)

Score is total reps.

Robb Wolf’s Paleo Solution has a fantastic podcast directed specifically at families/kids and eating paleo at home….when you have picky, whiny kids who don’t take to “change” very well.  The best line of the whole podcast is, “Well, when you starve them long enough, they end up eating.”  Buck up little campers.  Everyday Paleo is a great resource for families eating paleo.

Don’t forget to check out Mark’s Daily Apple and today’s posting on: “Why Some People Can Eat Anything They Want and Not Gain a Pound.”

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Posted by on Jan 11, 2011 in Blog |

Resistance Sprints

Tillman: Pat Tillman Foundation
7 Rounds, rest 45 seconds in between rounds.

7 Deadlift 315# (scale as needed)
Run 100m
15 Pull-ups (trust me, ring pulls are plenty hard)

Patrick Daniel Tillman (5.6.76–4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

A fantastic avocado mash I’ve been making is below.  I’ve been rolling up deli turkey with it or mashing it with wild-caught salmon for a YUMMY meal.  Heck, use it as a veggie dip or something too.

A few ripe avocados
Dijon Mustard
Sea Salt
Braggs 24 Seasoning (I use it in my morning eggs too along with dill, or roast veggies with it)

Mash it all together like a mayonnaise. Tasty!

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Posted by on Jan 10, 2011 in Blog |

Tuesday January 11, 2011

Rack Lunges
3-3-2-2-2-2 each Leg

In between each set, do a set of max dead-hang pull-ups or work 4 solid negatives.

WOD: 5 Rounds
30 Weighted steps with a barbell (85/115, 14 inch box)
5 Wall Climbs (walk your hands up as close to the wall in a handstand as you can)
2 Skin the Cats (slow down and control it, only as far as you can manage shoulder stability)

Don’t forget to sign up for Rx-Star’s Gymnastics Tactics Workshop!  9-11am on Saturday, the 29th!  Looking for some motivation and fun?  This is the workshop for you!  All levels, CO-ED.  $45

Register Here!

Get your EARLY BIRD DISCOUNT on the Whole 9 Seminar coming on March 19th!  $100 for 8 hours of information!!  Are you kidding?  Register at the link above folks.  Don’t miss it.  Get all your confusion about food “un-confused”.

Vertical Endeavors Group Climb: Saturday, Feb. 12th from 3-5pm.  We’ll meet up for dinner afterward!  Sign up at the gym.  Cost is roughly $18 for 2 hours!  FUN!!

The Mindful Warrior:  A Movement, Meditation and Motivation Workshop held by Andy Paulson, Ph.D. and Dawn Paulson, OTR/RYT  Saturday, Feb. 19th from 11-1pm.  $15 donation goes to The Wounded Warrior Project!

One of these things is not like the other…..

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Posted by on Jan 9, 2011 in Blog |

Monday January 10th, 2011

Front Squat 2-2-2-2 @ 85%
Windmills 3-3-3-3 Each side

Renegade Man-makers
Double Unders

Compare to September 23.

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Posted by on Jan 6, 2011 in Blog |

Friday January 7, 2010

Mid-line Strength Work:

4 x 10 Virtual Shovels
4 x 10 Hollow Rocks
4 x 10 Single-arm extensions on the rings
20 Lateral ball slams each side
20 KB Cross-chops each side

3 x 500m Row

Kim, back in gear from a month off due to new baby duties!  Aargh, sandbag bear crawls…..

Don’t forget we have a new time slot in the morning on Tuesdays!   7:15am

Oly class started this week with great success!  Give it a try and learn something new!  Fawn’s doing a great job instructing and she has some great programming in store for you!

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Posted by on Jan 5, 2011 in Blog |

Thursday January 6, 2010

Bear Complex:

5 rounds, each round consists of 7 “complexes”.  No time component. The point is to increase your weight each round.  Can you beat your last score from October 26th?

Power Clean
Front Squat
Push Press
Back Squat
Push Press

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