5/25/11

Shoulder Press: 5-5-5-5-5

12 min AMRAP

2 Turkish Get Ups

4 Body Rows

8 Hollow Rocks

5/24/11

Taylor is the squat clean master.

Tabata

Front Squat(75/45)

Double Under

4 min rest

Tabata

Sumo-Deadlift High Pull(75/45)

WallBall

MOBILITY: Quads

5/23/11

Jake gettin' his double unders down.

10-1

KB Swings

100m sprint

Strength: Weighted Dips 3x5

Weighted Pullups 3x5

MOBILITY: Calves

Keep and I eye out guys, Matt and I are putting together a newsletter. It should be up in the next couple weeks, its gonna be sweet! Also don't mind all the video recording I'll be doing this week, I'm putting together a promo video for us, which will also be sweet!

5/18/11

Name those feet!

Clean: 2-2-2-1

Thruster: 2-2-2-1

4x100m Sprint

5/17/11

Crab walk races! left to right: Kael, Evan, Ian

3 Rounds

20 Pullups

40 Airsquats

60 Double Unders

MOBILITY: Hip

5/16/11

AMRAP 10

Push Press(95/65)

Box Jump

Ladder style, so 1 PP 1 BJ, 2 PP 2BJ, and so on...

5 min rest

Then, starting where you ended 

you have to work your way back down the ladder

trying to get done in less than 10min.

MOBILITY: Shoulder

5/13/11

Christine lunging thru the storm.

Sat. 5/14/11

Since we are headed to Portland this weekend for the Mobilty Cert heres a little offsite WOD for you go getters out there:

"HellGate"

Starting at the bottom of the "M" 

Sprint the Switchback

Perform: 5 Running Pushups and 10 Airsquats(at each switchback and at the top)

once you finish your pushups and squats at the top, now (as fast as you comfortably can, I don't want any twisted ankles) run down 2 switchbacks, then sprint back up 1 switchback(thanks Christine;). Do this till you get to the bottom. And yes if the M trailhead is switchback number 2 you have to run up and back down to finish.

Fri. 5/13/11

"Fran"

21-15-9

Thruster

Pull up

+

Tabata

Situps

T-Pushups

Wed. 5/11/11

20 min AMRAP

5 HSPU

10 Wallballs

15 KB Swings

Tues. 5/10/11

4 Rounds

300m Run

10 Bar Facing Burpees

15 Deadlifts(225/1350

5/9/11

Talking about foot position in the clean and the snatch. Remember your feet should only step out one foot width.

21-15-9

Box Jump

Power Snatch(75/55)

C2B Pullup

5 min rest

21-15-9

Sott's Press

T2B

5/4/11

Love this pic, the bag looks bigger than Carl! What a beast.

Everybody's Favorite

Wall Ball/Burpee

21-15-9

Wall Ball

Burpee

5/3/11

50-40-30-20-10

Double Under

Push Press

3 min Rest

10-1

1-10

Burpee Box Jumps

G.I. Janes

5/2/11

Summer is on its way!

"Michael"

3 Rounds

800m

50 Back Extensions

50 GHD

4/29/11

Matt prepping the jerk. 

"Novac"

21-15-9

Squat Clean (95/65)

C2B Pullup 

Clapping Pushups

The lifting comp. at Alternative Athletics this weekend was awesome! Congrats goes to the Ginger Ninja for a Snatch PR(~123lbs ish) make sure to give him a high five, and a big thanks to Kayla for driving and putting up with 3 stinky guys!

and........

Everyone except Carl gets a wag of the finger for not making nutrition seminar at CMFT. You missed out big! A lot of great information on healthy eating, and then powerlifting the afternoon(I know, a weird combo, but it totally worked). Luckily we will be happily sharing everything we learned starting tomorrow with the Good Morning!