Posted by on May 24, 2011 in Blog |

Wednesday May 25, 2011

10 Wall Walks
4 x 8 Barbell Roll-outs (or use TRX, depending on scaling needs)

Sumo Deadlift High Pulls (65/95)
Mobility Get-Ups with KB (16/20)

Intro to glute-ham raise & practice.

Make sure to swear like a sailor next time you need to relieve pain during a WOD.

Swearing May Relieve Pain, study shows:

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Posted by on May 24, 2011 in Blog |

Tuesday May 24, 2011

Sleds 4 x 30yd
High handles down, low handles back.

3 x 15 Hip Extension on GHD (Yay!)

Running clock. You have 2 minutes to finish a 200m sprint and as many reps as you can once you get inside. Score is total reps after 4 rounds. Rest exactly 2 minutes after each round. Do each couplet twice.

Run 200m/Hang power clean to a push press (75/115)
Run 200m/Sit up ball slams against wall (10/14)

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Posted by on May 22, 2011 in Blog |

Monday May 23, 2011

Front Squat

4 Rounds:
10 Bulgarian Split Squats each leg (25/35)
20 Swings (20/24kg)
30 Hollow Rocks

Donna and her battle with MURPH this weekend. Well done girl.

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Posted by on May 19, 2011 in Blog |

Friday May 20, 2011

Overhead Barbell Lunges
3-3-3-3-3 Each Leg

3 x Ascending Ladder, rest exactly 1 minute in between.

2 Heavy Deadlift @ 80%
6 KB Clean to a lunge each side
8 Ring Inversions

For those coming to the Memorial Murph Challenge this Saturday, we just need side dishes! Meats taken care of between Jim’s elk burgers and my marinated chicken. I’ll also have a cooler of refreshments.

Sign up for the Stillwater Stair Climb and Hill Hike for June 25th at 3:30pm! Post is on the board at the gym! BBQ at Pam/Dom’s house to follow~

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Posted by on May 18, 2011 in Blog |

Thursday, May 19th 2011

Power Clean  3-3-2-2-1-1-1

Dumbbell Cleans
Double Unders (x2)
Ring Dips

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Posted by on May 17, 2011 in Blog |

Wednesday May 18, 2011

Running drills & general running warm-up.

Get your 800m time for the boards. Rest.

8 Minute AMRAP:
5 Thrusters (75/105)
5 Deadhang Pull-ups (add weight if you can)

In case there’s any confusion, there will be a the regular 8am class on Saturday in case some of you aren’t coming to the Murph Challenge~

Sign up for the Stillwater Stair Climb (and hill hike) is on the board! A great way to hang out with fun people and eat great food afterward!  Saturday, June 25th:  Meet at 3:30 at Pam and Dom’s house.

Not sure if I’d go this far for paleo’s sake. Beth is having a rough time getting protein in China!  Can you guess what this is???






















Chicken head and beak.  EEEK!

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Posted by on May 16, 2011 in Blog |

Tuesday May 17, 2011

Back Squat @ 65%

4 Rounds:
15 Burpees
30 Walking Lunges
100m Farmer Carry

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Posted by on May 15, 2011 in Blog |

Monday May 16, 2011

Deadlift 5-5-5-5-5

10 Rounds, rest 45 seconds after every round. Running clock.

5 Hang Power Snatch 63/100
40 Yard Suicide (Run 10, back/Run 20, back/Run 30, back/Run 40, back)

Sign up for our Memorial Murph Challenge this Saturday! Jim is bringing elk burgers, so that should be enough reason to show up! NOW we’re getting primal…..

Salmon delivery Tuesday, email me or put your order on the sheet up on the board. I got a freezer for the gym, so don’t hesitate to order meat/fish since I can just keep it frozen at the gym now if you can’t pick it up right away.

Sign up at the gym for our Stillwater Stair Climb on Saturday, June 25th! We are shooting for meeting at about 3:30pm. Potluck to follow at Pam and Dom’s house! Once I know who’s coming, I’ll email plans/directions, etc. What a fun summer!

Sunday night din-din: Salmon with red onion, drizzled with Bragg’s Hawaiian Marinade










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Posted by on May 12, 2011 in Blog |

Friday May 13th, 2011

Good Mornings

2 Rounds:
30 Box Jumps (lateral, not forward)
20 KB Half Moons
10 Hang Cleans

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Posted by on May 11, 2011 in Blog |

Thursday May 12, 2011

Turkish Get Up 2-2-2-2-2 Each side

Back Squat
Hang Power Snatch

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