Wednesday July 20, 2011

Posted by on Jul 19, 2011 in Blog |

Back Squat

For Time:
40 Rack Lunges (65/95)
10 Push-up + Renegade Row (30/40)
40 Swings (24/28kg)

30 Rack Lunges
8 Push-up + RR
30 Swings

20 Rack Lunges
6 Push-up + Renegade Row
20 Swings

Just a good laugh  :)

read more

Tuesday July 19, 2011

Posted by on Jul 18, 2011 in Blog |

Resistance Sprints x 4 (yes, we’ll be inside).

AMRAP 20 minutes:
Bear Crawl 20m
5/each one-leg broad jump (broad jump with one foot, turn around on that same foot to jump the other direction. That’s one rep.
10 Pull-ups

***Use a stall mat on the floor to jump exactly it’s width (4 ft). Use accuracy and coordination as your main focus. Put a chalk mark exactly where you want to land each time with one foot.

Next Up:  Warrior Dash this Saturday!!!

Fierce Jeannie!

read more

Monday July 18th, 2011

Posted by on Jul 17, 2011 in Blog |

Jerk 3-3-3-2-2-1-1-1


5 Rounds:  (95/155)
12 Deadlifts
9 Hang Power Cleans
6 Jerks








In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife Megan and three-year old son T.J.

All You Need to Know About Everything

read more

Friday July 15th, 2011

Posted by on Jul 14, 2011 in Blog |

Row 2k

There will be a series of accessory strength tasks to accomplish, as well.

C’mon. It’s only like an 8-minute hell. Get after it!

Next Up:  Warrior Dash on the 26th

Kristina said she had to show her girls this….otherwise they wouldn’t believe her.

read more

Thursday July 14, 2011

Posted by on Jul 13, 2011 in Blog |

Accumulate 2 minutes of knee-up/l-sit holds on parallel bars
4 x Skin the Cat
8 x Wall Walks

*** Muscle up practice for those that can do dips on the rings***

Tabatas: Rest 2 minutes between couplets. Each couplet lasts 8 minutes.
Goblet Squats
Sit Ups

Deadlift (125/185)
Double Unders (single unders, sub)

read more

Wednesday June 13, 2011

Posted by on Jul 12, 2011 in Blog |

10 x 100m Sprint

4 Rounds, rest 1 minute in between, running clock:

20 Swings 24/28kg
20 Ball Slams 14/20
20 Weighted Steps/Barbell, (20in: 75/105)
20 Ring Push-ups

When Eating Healthy is Making You Fat

read more

Tuesday July 12, 2011

Posted by on Jul 11, 2011 in Blog |

Bear Complex:  Compare to Tuesday May 3rd.

Complete 5 rounds.  Each rounds consists of 7 COMPLEXES.  Stick with the same bar weight through-out each round.  However, once you get to the last round, try to get a PR even if it’s one or two complexes that you complete at the new weight.

A Complex is:
Power Clean (or Clean)
Front Squat
Push Press
Back Squat
Push Press (from behind the head)
Back to floor

Is There Any Hope for Diabetes?

Most Obese States.   Eeek!

read more

Monday July 11, 2011

Posted by on Jul 10, 2011 in Blog |

High Box Jumping 4-4-4-4-4
Weighted Pull-ups 3-3-3-3-3

4 Rounds:
30 Walking Lunges (25/35lb)
25 GHD Sit-ups
10 Hang Power Snatches (63/95)

Rice Creek Dog Park outing on Wednesday at 7pm.  Details and RSVP to the right column!



read more

Friday July 8, 2011

Posted by on Jul 7, 2011 in Blog |

Turkish Get Ups
1-1-1-1-1 / each arm

4 x 10 (each arm) of one-armed swings

Calories on the rower
Overhead Walking Lunges (each leg)
Toes to Bar/K2E
Elbow stand-ups (each arm)

read more

Thursday July 7, 2011

Posted by on Jul 6, 2011 in Blog |


10 Rounds for time. Rest exactly 1 minute after each round. Running clock:

4 x 20yd shuttle run lengths
4 Power Cleans 100/155
4 Push Press with same bar

Scheduler is updated with the added 11:30am class for Thursday. Don’t forget, the lunch-hour class is canceled for Friday. Beth/Angela will be coaching through Saturday.

Next Up:  Dog park walk at Rice Creek on Wednesday, July 13th at 7pm.  Check out details in the right column!

Resistance Sprints!  Gotta love ‘em.

read more