6/1/12

"Dream as if you'll live forever, live as if you'll die today."
-James Dean

DON'T FORGET YOUR DUES!!! You will not be able to participate if your not paid up!

HOURS FOR NEXT WEEK:
Mon: 6-7am, 2-7pm
Tues: 6-7am, 2-7pm
Wed: 6-7am, 12-3pm, 4-7pm


For Quality:
20-15-10 Strict hanging leg raise / knee raise (T2B/K2E without a kip, no hips!)
50-35-20 hollow rock / hollow hold in seconds

-Alternate between moves and work your way down the rep ladder
-If your doing knee raises, try to get them to your elbows. Don't worry if you can't just get them as high as you can, and crunch hard
-Focus on QUALITY!! Not time.


Work:
3 Rounds
30 Wall Balls
15 Deadlifts (225/135)
500m run

5/30/12

"And will you succeed? Yes! You will indeed! (98 and 3/4 percent guaranteed)."
- Dr. Seuss

For Quality:
50 Pistols (alternating)
5 min hold in squat position
--Partition any way you see fit, but you MUST maintain good form!!--

Any progression of Pistol can be performed, Partner pistol, ring, wall, foot on plate, ect.

Squat must be slightly below parallel, no sitting on you calves! As soon as you can't hold that position come out of it! Shake it out and reset.

Work:
AMRAP 20
6 Dips
9 OH Lunges (45/25)
12 Box Jumps

5/29/12

"A goal without a date is just a dream."
Milton Erickson

Strength: 5 RM Weighted Pull up
Complete a minimum of 5 sets

Work: 50-40-30-20-10
Double unders
--with 12 Pullups and 15 situps between each round--

5/28/12

"What is life but a series of inspired follies? The difficulty is to find them to do. Never lose a chance: it doesn't come every day."

-George Bernard Shaw (1856 - 1950), Pygmalion, Act 2

Don't forget our schedule is a little different this week:
Mon: 6-7am, 12-1pm, 5-7 pm
Tues: 6-7am, 3-7 pm
Wed: 6-7am, 5-7 pm
Thurs: 5-7 pm
Friday: 6-7am, 12-7 pm
Sat: 10am - 12pm

For Quality:
3 HSPU on the minute for 10 minutes

--No leg assisitance (kip)
-- Adjust difficulty as needed:
Kick ups / Negatives / Rings with Band / Partial ROM / Hands on Ground, Plates, Pararlettes
Start with what is most difficult and work down the progression if needed to maintain quality!

Work:

10 Rounds

15 Airsquats

10 Burpees

50m Run Forwards

50m Run Backwards

5/25/12

"Confidence is contagious; so is lack of confidence"
- Vince Lombardi

Strength: 1 RM Bear Complex

Work:

5 Rounds

8 C2B

10 Box Jumps

12 Thrusters (95/65)

300m Run

Our hours are going to be slightly changed next week while Jake is out of town. Sorry for any inconveniences!!

Mon: 6 - 7am, 12 - 1pm, 5 - 7pm

Tues: 6 - 7am, 3 - 7pm 

Wed: 6 - 7am, 5 - 7pm

Thursday: 5 - 7pm

Friday: (normal hours) 6-7am, 12-7pm

Saturday: (normal hours) 10am - 12pm

5/23/12

"It is common sense to take a method and try it. If it fails, admit it frankly and try another. But above all, try something."

-Franklin D. Roosevelt (1882 - 1945)

Strength: 5RM 2 Board Bench

Work:

"Chief"

AMRAP 3

3 Power Cleans(135/95)

6 Push Up

9 Air Squat

- 1 minute rest -

--Repeat 5 Times--

5/22/12

"It is good to be without vices, but it is not good to be without temptations."

-Walter Bagehot (1826 - 1877), "Biographical Studies", 1863

Strength: 3RM Hang Snatch

Work: "Betty"

5 Rounds

12 Push Press(135/95)

20 Box Jumps

5/21/12

"I myself am made entirely of flaws, stitched together with good intentions."

-Augusten Burroughs, Magical Thinking

Strength: 5 RM Banded Sumo-Deadlift

Guys: Blue Band

Girls: Red Band

Work:

1-10 HSPU

10-1 Front Squat(115/155)

-- 150m shuttle after each round --

5/18/12

"A man is rich in proportion to the number of things he can afford to let alone."

-Henry David Thoreau (1817 - 1862)

Strength/Work:

Clean&Jerk Technique Work

For Time:

50 GTOs(135/95)

--with 3 burpees on the minute--

5/16/12

"People demand freedom of speech as a compensation for the freedom of thought which they seldom use."

-Soren Kierkegaard (1813 - 1855)

Strength: 3RM Snatch Grip Push Press (from the back)

Work:

21-15-9-3

C2B Pullup

Dips

Lateral Jump(over paralette)

5/15/12

"Regimen is superior to medicine."

-Voltaire (1694 - 1778)

Strength: 2RM Squat Clean/Hang Clean&Jerk complex

Work: 

-1min rest between each-

800m Sprint

600m Sprint

400m Sprint

200m Sprint

-then-

400m cool down

5/14/12

"That's the secret to life... replace one worry with another...."

-Charles M. Schulz (1922 - 2000), Charlie Brown 

Strength: 3RM Hex Bar Deadlift

Work:

Full Tabata For Each Movement

OHS(55/45)

Situps

SDHP(55/45)

Russian Twist

Push Press(55/45)

5/11/12

"Facts do not cease to exist because they are ignored."

-Aldous Huxley (1894 - 1963), "Proper Studies", 1927  

Strength: 1RM Snatch (any)

Work:  "Shmancy"

5 Rounds

400m Run

15 Power Snatches(75/55)

5/9/12

"A man may be so much of everything that he is nothing of anything."

-Samuel Johnson (1709 - 1784)

Strength: 5 RM Bench

Work:AMRAP 15

5 HSPU

20 D.U.

--2 min break--

AMRAP 6

Inverted Burpees

5/8/12

"Science is organized knowledge. Wisdom is organized life."

-Immanuel Kant (1724 - 1804)  

Strength: 1RM Clean&Jerk

Work: 5 Rounds

12 Deadlifts

8 Box Jumps

300m Run

5/7/12

"Some men are born mediocre, some men achieve mediocrity, and some men have mediocrity thrust upon them."

-Joseph Heller (1923 - 1999), "Catch-22" 

Strength: 5RM BackSquat

Work: 3 Rounds

40 Situps

30 MBSC Wall Ball

15 Dips

5/4/12

Strength: 3 RM Seated Shoulder Press behind the neck

Work: AMRAP 22
200m Run
4 Wall climbs
6 Running pushups
8 Stone shoulder squats(73/41)

5/2/12

"One of the most sublime experiences we can ever have is to wake up feeling healthy after we have been sick."

-Rabbi Harold Kushner

Strength: 3RM Thruster

Work: "Banana"

30 Bodyweight Thrusters

--Scale as needed to make workout last 10min--

5/1/12

"But the fact that some geniuses were laughed at does not imply that all who are laughed at are geniuses. They laughed at Columbus, they laughed at Fulton, they laughed at the Wright brothers. But they also laughed at Bozo the Clown."

-Carl Sagan (1934 - 1996)  

Strength: 2RM Snatch Pull/Power Snatch Complex

Work: For Time

45 Box Jumps

30 G.I. Janes

30 Burpee Box Jumps

45 C2B