Monday 2.11.13

1.  Row
1,000m

2.  ARMAP 9:
12 Deads, 275/185
24 Pull ups
36 Walking Lunge Steps

3.  3 Giant Sets
45 Abmat Sit ups
30 Hip Extensions
15  Band Pull aparts

"I don't understand how it is that someone with only seven pull-ups 

could ask me how they could increase their muscle mass or strength. 

The obvious answer is, "work until you've got thirty pull-ups and you'll 

come back with five new pounds of lats and biceps alone." This kind of 

thing is true of squats, deadlifts, push-press, muscle-ups, dips and any 

other fundamental, functional movements. Athletes regularly working 

the basic movements never ask how they can get stronger or bigger 

they already know."

Greg Glassman - Coach

Sunday 2.10.13

Hamel.

2012 Games Chipper

10 OHS, 155/105

10 Box Jump Overs, 24/20

10 Thrusters, 135/95

10 Power Cleans, 205/125

10 TTB

10 Burpee to Muscle up

10 TTB

10 Power Cleans

10 Thrusters

10 Box Jump Overs

10 OHS

"Typically the worlds best athletes are minimalists when it comes to their training. 

They work hard and fast with few exercises. They master the fundamentals and 

work with them for years. This is the secret that no one wants to hear."

- Greg Glassman

Saturday 2.9.13

Rest Day.

Regional Dates have been announced.  Here's the link.

Ty Hanson, 3:29

Cole, 17 years old - 375# Front Squat (PR)

Friday 2.8.13

Stacey.

1. Open 11.3  
AMRAP 5:
Squat Clean Thrusters, 165/110

2.  Burner
4 RFT:
15 GHDSU
15 KBS, 70/53
30 Double Unders

3.  3 Giant Sets of:
Max Reps of GHR
Max Reps of Ring Rows
Max Reps of Band Pull Aparts

Hamel, 3:36.  Potsy 3:41

Thursday 2.7.13

Jessa.

1. Snatch

3 x max reps tng at 80% of 1RM

These can be power or squat.  Rest as needed between sets.

2.  Front Squat

1RM

3.  "Lynne"

5 rounds of:

max reps of Body weight Bench Press

max reps of Strict Pull ups

-No rest between movements.  

-Rest 3 mins between rounds.

-if the pull ups go below 10 reps for any round turn them into kipping pull ups.

4.  Burner

4 RFT:

12 Cals on Rower

6 Burpee Box Jump Overs, 24/20"- jumping onto the box is allowed but not required.

Wednesday 2.6.13

Mel Ockerby.

Rest Day. 

Tuesday 2.5.13

Jenny Davis

1.  Clean and Jerk

1RM 

2.  Power Drill

5 RFT:

5 HSPU

10 Power Cleans, 135/95

15 Burpees

20 KBS, 53/35

25 Wall Balls

Rest exactly 3 mins between rounds 

Post total time including the rest.

Monday 2.4.13

1.  Halting Snatch Dead lifts

3x2 - with a snatch width grip pull the bar to a position above the knees, pause and continue to the pockets with chest over the bar (aka "the jumping position"), pause again a second time before for standing to full extension.  

2.  Halting Power Snatch
3x2 - with a snatch width grip pull the bar to a position above the knees, pause and continue to the pockets (aka "the jumping position"), pause again a second time before Power Snatching the bar overhead.

3.  7RFT:
7 OHS, 95/65
7 Burpee Box Jumps, 20"

Sunday 2.3.13

Ally Bushey.

Rest Day.

Schedule For the next two weeks:
Monday - On
Tuesday - On
Wednesday - Rest
Thursday - On
Friday - On
Saturday - Rest
Sunday - On
Monday - On
Tuesday - On
Wednesday - Rest
Thursday - On
Friday - On
Saturday - On
Sunday - Rest

Saturday 2.2.13

Alicia Gomes

1.  "Hulk Hogan"

10 Rounds of:

Every 2 minutes complete:

3 Muscle ups

5 Cleans, 225/155

7 Burpees

Post times for all 10 rounds.   

If you are unable to complete all the reps inside of the 2-minutes decrease the weight of the clean.

Chris Zards, 355 jerk complex