November 2010

Warm-up:50 foot shuttle runs- running, back-pedaling, bear-crawl, crab-walk, leap-frog, buddy-carryThen,Burgener warm-up and snatch drills Workout:As many rounds as possible in 8 minutes of :55 pound Hang-power snatches, 10 repsPlank-Burpees, 10 reps Cool-down:Immediately transition into Free-standing Hand-stand balance work! Post time to comments. YUM- try Berries and “Cream”… another creation from Robert Simmons When your blood […]

Warm-up:Three rounds of:10 Resistance-band Good Mornings,3 laps around the gym (two forwards, one back-pedal) Then,Practice the Deadlift and work up to your work weight Workout:Complete as many rounds as possible in 12 minutes of:400 meter run5 Deadlifts Cool-down:Posterior extensor PNF stretches Post time to comments. Below are the current nominees for our Athlete committee positions.

Warm-up:6 minutes of Balance drills- Cat balance walk, rail walking, accuracy hops. Every “loss” of balances = 5 burpees!Then,3×5 Explosive Wall-ball shots3×5 V-push-ups Workout: “Blake“ Four rounds for time of:100 foot Walking lunge with 45lb plate held overhead30 Box jump, 24 inch box20 Wallball shots, 20 pound ball10 Handstand push-ups Cool-down:Ankle strength and mobility drill

Warm-up:Shoulder-prep, samson stretch, and hip mobility stretches. Then, 3 x 10 OHS with PVC pipe, with three jogs around the gym between every set. Workout: “Nancy“5 rounds for time of:400 meter run95 pound Overhead squat, 15 reps Compare to 090715. Cool-down:passive shoulder stretches and mobility work Post time to comments. You’re an athlete. Now train

Warm-up:Double under practice,then,Three rounds of:30 seconds of bear crawl, 30 seconds of double unders, 30 seconds of lunges. Workout:Three rounds of:25 Push-ups50 Air squatsMax double unders in two minutes Skill work:Practice free-standing handstand holds without wall for 5 minutes Cool-down:passive shoulder stretches and mobility work Make the push-ups and air-squats as perfect and slow as

Max rounds and reps in eight minutes of:4 Handstand push-ups2 pood Kettlebell swing, 8 reps12 GHD situps Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds,Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds +

Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.Post loads to comments. Compare to 100226 The Fitness Divide- Reason Magazine “Without perseverance talent is a barren bed.”– Welsh Proverb

Three rounds for time of:30 Kettlebell swings, 1.5 pood25 Wall ball shots, 20 pound ball20 Pull-ups Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB,

10-9-8-7-6-5-4-3-2-1 reps for time of: 75# Power Snatch20″ Box JumpsPush-ups Post time to comments. Travelers CEO: Today’s Regulations, Taxes Would Have Killed Family Business That Sent Him to College Question of the Day- What works best for you, diet “challenges”, where you try to stay strict for a certain amount of time and then allow

Complete as many rounds as possible in 12 minutes of:35 pound dumbbell Thruster, 9 reps15 ft Rope Climb, 1 ascent Chris Spealler 15 rounds + 9 thruster, Dave Leys 13 rounds + 7 thruster,Laurie Galassi 12 rounds + 9 thruster (25lb), Pat Burke 11 rounds + 9 thruster (40lb), Austin Malleolo 10 rounds + 9