October 2011

Warm-up: 400m run followed by 5 minutes of Muscle-up transition practice. Then: 3 rounds of 10 walking lunges, 5 pull ups, 3 MU transitions to dip or static hold. Workout: “Jason” For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups Post time to comments. Cool-down: 5 minutes of targeted stretching to […]

Warm-up: 500m row followed by 4 rounds of the following: 6 explosive wall balls, 6 sumo deadlifts, 6 step-ups, 6 strict push-ups. Workout: “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20 pound ball, 10 ft target.

Workout: Complete as many rounds as possible in 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then

Workout: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. “Effectiveness Of The Group Setting” with Greg Glassman – video [wmv] [mov] Be sure to come out today and show your support for “Barbells for Boobs”! The event is scheduled to start

Warm-up: 5 rounds of the following: 5 Kettlebell SDHP, 6 Kettlebell swings, 7 Strict Push-ups. Then: Spend 10 minutes practicing the Turkish Get-up and working up to a heavy single Workout: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups Post time to comments. Compare to 101007. Cool-down: Spend 5 minutes with

Warm-up: 5 minutes of double-under practice followed by 4 rounds of the following: 15 second handstand hold, 20 meter bear crawl, and 5 kipping swings. Workout: “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders Jason Khalipa 11:43. Post time to comments. Cool-down: 5 minutes of targeted shoulder stretching WOD Demo

Warm-up: 10 minutes of active ROM shoulder stretching followed by flexibility/mobility drillsWorkout: Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. Compare to 110411. A. 3 x 20 Unbroken Ring dips. Rest as needed between sets to ensure they are unbroken B. Ring FLR for 200 seconds. Use as many sets as needed to reach

Warm-up: 7 x 30 seconds of rowing @50%, 30 seconds of rowing @80% Workout: With a 3:30 minute continuous running clock complete 1 round of the following for 10 intervals: 10 Sumo deadlift High-pulls 75/55# 10 Burpees Post time of completion to each round. Cool-down: Spend 5 minutes with a trigger point ball to the upper traps! “Knowing Vs. Doing

Warm-up: 10 minutes of ladder, agility, and COD drills Workout: Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds Post times for each round to comments. Compare to 110308. NOTE: All rounds must be within 2 seconds of each other! Every second over constitutes a 5 burpee penalty to be enforced after the workout! Cool-down: Partner Heelcords! Powerlifting: A1:

Workout: 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Rich Froning 2:40, Elijah Muhammad 2:55, Connor Martin 3:01, Thomas Cox 3:15, Stacey Kroon 5:34 (99lb OHS), Camille Leblanc-Bazinet 6:48 (135lb OHS). Post time to comments. Compare to 110718. Benchmarks: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips