7/31/12

"There are two tragedies in life. One is not to get your heart's desire. The other is to get it."

-George Bernard Shaw (1856 - 1950), "Man and Superman" (1903), act 4

Strength:

Bench Press: 3x10 @ +10% from last week

JM Press: 3x12 @ +10% from last week

Work:

"Annie"

50-40-30-20-10

Double Unders

Situps

--4 minute recovery--

50-40-30-20-10

KB Swings

-- Sprint to the street and back with your KB between rounds--

--Every time you set the KB down you must buy in with 5 tuck jumps--

7/30/12

'The glory of great men should always be measured by the means they have used to acquire it.'

-Francois de La Rochefoucauld (1613 - 1680)

Strength:

Box Squat: 3x10 @ +10% from last week

Good Mornings: 3x10 @ +10% from last week

Split Squat: 2x12 each leg (heavy as you can to hit 12 reps)

Work:

Fran

21-15-9

Thruster (95/65)

Pullups

--4 min rest--

21-15-9

Overhead Squat(95/65)

Burpee

7/27/12

"Estimated amount of glucose used by an adult human brain each day, expressed in M&Ms: 250"

-Harper's Index, October 1989 

Strength:

Dynamic Effort Bench: 9x3 @ 45% of 1RM + Bands

Work:

5 Rounds

10 Deadlift (225/135)

20 Wallballs

Don't forget about F.I.T. Total on Saturday! First lifts are going to start around 1pm. Make sure you sign up to bring something for the Bar-B-Q!! We will still be running normal class times on Satruday too: 8:30am and 10am

Also starting Monday (7/30) the morning class will now be 5:45am to 6:45am!

7/25/12

"I am not afraid of storms, for I am learning how to sail my ship."

-Louisa May Alcott (1832 - 1888)

Strength:

Dynamic Effort Box Squat: 12x2 @ 60% of 1RM + Band

Work:

AMRAP 20

10 Pull Ups

15 Box Jumps

20 Wipers (95/65)

7/24/12

"Nothing is too small to know, and nothing is too big to attempt."

-William Van Horne  

Strength:

Bench Press: 3x12 @ +10% of last week

JM Press: 3x12 @ +10% of last week

Work:

For Time

800m Run

30 Snatch (135/95)

800m Run

7/23/12

"I am convinced the only people worthy of consideration in this world are the unusual ones. For the common folks are like the leaves of a tree, and live and die unnoticed."-L. Frank Baum (1856-1919)

Strength:

Box Squat: 3x12 @ +10% of last week

Good Morning: 3x12 @ +10% of last week

Work:

10-1

Front Squat(75/45)

Burpee

Shoulder Press(75/45)

Core:

Back Extensions: 3x8 with a little bit of weight, 10-15#

7/20/12

"If the wind will not serve, take to the oars."

-Latin Proverb 

Strength:

Dynamic Effort Bench: 9x3 @ 40% 1RM + Bands

Push Up OR HSPU: 3 x MaxReps

Work:

AMRAP 20

6 Squat Cleans (135/95)

8 Jerks (135/95)

10 Bar-Facing Burpees

7/18/12

"The happiest is the person who suffers the least pain; the most miserable who enjoys the least pleasure."

-Jean Jacques Rousseau (1712 - 1778), Emile, 1762 

Strength:

Speed Deads: 10x1 @ 60% 1RM + Bands

Slosh Bar: Accumulate 5min in OHS

Work:

21-18-15-12-9-6-3-1

KB Swings(1.5/1)

Lunges(each leg)

--with 15 Double Unders between each round (60 singles)--

7/17/12

The man who is swimming against the stream knows the strength of it.

-Woodrow Wilson (1856 - 1924)

Strength: 

Bench: 3x12 @65-75% 1RM

JM Press: 3x12

Shoot Thrus: 3x12

Work:

"Bad Jackie"

1500m Run

45 Thrusters(95/65)

35 Pullups

25 Dips

Core:

Foam Roller Roll Outs: 3x Max Effort

7/16/12

"Men are born with two eyes, but only one tongue, in order that they should see twice as much as they say."

-Charles Caleb Colton (1780 - 1832) 

We are starting a new phase of the strength program, yehaww! If you have any questions about it feel free to pick my brain, other wise get after it!!

Strength:

Box Squat 3x12 @ 65-75% of 1 RM

Good Mornings: 3x12 @ heaviest you can get 12 SOLID reps at

Split Squats: 3x12 each leg holding heavy KB's

Work:

3 Rounds

30 SDHP (95/65)

20 Box Jumps (30"/24")

10 HSPU (Hands on bumpers)

Core:

Back Extensions: 3x8 SLOW and CONTROLLED

7/13/12

"What you risk reveals what you value."

-Jeanette Winterson  

Strength/Work:

3 Snatches on the minute for 5 minutes (115/75) BB(135/95)

--Then Starting with a fresh clock on the 6th minute--

For Time:

800m

15 Squat Snatches (115/75) BB(135/95)

10 Muscle Ups

7/11/12

"If you wish your merit to be known, acknowledge that of other people."

-Oriental Proverb 

Strength: 5RM Wide Grip Bench

Work: 

10 Rounds

6 HSPU

10 Box Jumps

Couple quick notes on this weeks schedule guys!! There will be no noon class on Thursday(7/12) and there will be no 6am class Friday(7/13) or Monday(7/16) Sorry for the short notice and any inconvenience!!

7/10/12

"All men's souls are immortal, but the souls of the righteous are immortal and divine." 
-Socrates 

Strength: 1RM Hang Clean

Work:

21-15-9

Deadlift (245/155) 

C2B

--with 400m run after each round--

7/9/12

"I don't know the key to success, but the key to failure is trying to please everybody."

-Bill Cosby (1937 - )

Strength: 3RM Band Sumo Deadlift

Work:

150 Med-ball Squat Clean Wall Balls (20/14)

7/6/12

"Better to look weak and be strong than to look strong and be weak."

-Laura Moncur (1969 - ), Merriton: 35 Minutes from Home, 05-19-12 

Strength: 3RM Squat Clean

Work:

2 Rounds

25 Wallballs

25 Pullups

25 Russian Twists (per side)

25 Dips

25 Box Jumps

250m Shuttle Run (50m intervals)

7/4/12

"A problem is a chance for you to do your best."

-Duke Ellington (1899 - 1974) 

Normal hours today. So come in and get that work done!

Strength: 5RM Narrow Grip Bench

Work:

5 Rounds

10 Clean an Jerks(135/95)

20 Knees to Elbow (Strict!)

7/3/12

"How does a project get to be a year behind schedule? One day at a time."

-Fred Brooks   

Strength: 3RM Jerk

Work:

For Time

1000m Run

--

45-35-25-15-5

Back Squat(65/45)

Double Under

--

1000m Run

7/2/12

"Rudeness is the weak man's imitation of strength."

-Eric Hoffer (1902 - 1983)

Strength: 3 RM Back Squat

Work:

For Time

150 KB Swings

--with 3 Burpee Box Jumps--