8/31/12

"I am careful not to confuse excellence with perfection. Excellence, I can reach for; perfection is God's business. 

-Michael J. Fox (1961 - ), quoted by Lorne A. Adrain in 'The Most Important Thing I Know'  

Work:

"300"

25 Pull Ups

50 Deadlifts (135/95)

50 Push Ups

50 Box Jumps

50 Floor Wipers w (135/95)

50 KB Clean&Jerk 

25 Pull Ups

A Couple reminders!

-- There will be only ONE CLASS Saturday morning @ 8:30am

and

ONE CLASS Monday morning @ 10:00am 

Come in and sweat it out, it is Labor Day after all!

-- Don't Forget next Saturday (8th) is the Alleyway Throwdown, make sure your signed up!

and the

Saturday (15th) after that is the Dirty Dash, the 11th is the last day to sign up.

8/29/12

"The only place where success comes before work is a dictionary. "

-Vidal Sassoon

Strength:

 Dynamic effort Floor Press: 9x3 reps @ 45% of 1RM BP

 

Work:

 LADDER 16

Box Jumps

KB Swings(1.5/1)

Ring Dips

--You have 16 minutes to work your way up the ladder as far as you can

-- 1,1,1 2,2,2 3,3,3 4,4,4 5,5,5 .... and so on

8/28/12

"It still holds true that man is most uniquely human when he turns obstacles into opportunities." 

-Eric Hoffer (1902 - 1983) 

Strength:

Dynamic Effort Box Squat: 12x2 @70% 1RM

Work:

10 Rounds
10 Med-Ball Squat Cleans

5 HSPU

8/27/12

"Enjoy present pleasures in such a way as not to injure future ones."

-Seneca (5 BC - 65 AD)

Strength:

Max Effort Sumo Deadlift: 5x3

Work

For Time:

800m Run

 

15-12-9-6-3-1

Snatch (115/75)

T2B

800m Run

8/24/12

"You can't base your life on the past or the present. You have to tell me about your future."

-Chuck Palahniuk (1962 - ), Invisible Monsters, 1999

Strength + Work:

Spend 10 minutes working to a HEAVY Squat Clean (should be near your max)

--then--

1-5

Squat Cleans (the weight you worked up to)

Rounds of Cindy

So.. it will go, 1 squat clean, 1 round of Cindy, 2 squat cleans, 2 rounds of cindy.....

I think you see where this is going;)

Don't forget to get your teams together for the Alley Throwdown!! Also don't forget about the Dirty Dash on the 15th, we have a pretty good team going but I think we can get more people!

8/22/12

"One of the first duties of the physician is to educate the masses not to take medicine."

-Sir William Osler (1849 - 1919), Aphorisms from his Bedside Teachings (1961) p. 105  

Strength:

Dynamic Effort Squat: 12x2 @ 65% + bands 

Work:

AMRAP 18

200m Run

10 Burpees

5 Shoulder to Overhead(185/115)

8/21/12

"The trouble with jogging is that, by the time you realize you're not in shape for it, it's too far to walk back." 

-Franklin P. Jones

Strength:

Future Method Bench Press: 9x3

--Work up to a weight that is a heavy lockout--

Work:

Tabata 24

Situps

KB Swings(1.5/1)

KB Kickers (1.5/1)
Double Unders

:20 work / :10 sec rest alternating movements each round for a total of 24 rounds

8/20/12

"Courage is saying, "Maybe what I'm doing isn't working; maybe I should try something else." 

-Anna Lappe, O Magazine, June 2003

Strength:

Max Effort Deficit Deadlift: 7x1

Work:

Death By Wallball

1 Wallball in the first minute, 2 the second, 3 the third, ect.

until you can not complete the amount of Wallballs needed in the minute

8/17/12

"We do not know what we want and yet we are responsible for what we are - that is the fact."

-Jean-Paul Sartre (1905 - 1980)

Strength:

 Dynamic Effort Push Up: 12x3 with band

acceleration is the name of the game, you should be exploding out of the bottom position with hands leaving the ground at the top position

Work:

Wall Ball / Burpee

21-15-9

Wall Ball

Burpee

--Rest then--

50-40-30-20-10

Shoulder to Overhead (45/35)

Situp

--Don't forget the last class of the day will be 5:00-6:00pm. And we will be CLOSED tomorrow!

8/15/12

"Men of genius do not excel in any profession because they labor in it, but they labor in it because they excel."

-William Hazlitt (1778 - 1830)

Stength:

Speed Deads: 10x2 reps @ 55% of 1RM + bands

Work:

For Time

1000m Run

 --Then 4 Rounds--

30 Mnt. Climber

20 Box Jumps

10 HSPU

Don't forget guys last class will be 5:00pm-6:00pm on FRIDAY and we will be CLOSED on SATURDAY as we are all headed down to the Bridger Showdown! So come along and support the team or get outside and enjoy the day!

8/14/12

"Education is a progressive discovery of our own ignorance. "

-Will Durant (1885 - 1981) 

Strength:

Bench Press: 3x8 @ +5% last week

JM Press: 3x8 @ +5% last week

Work:

AMRAP 20

 6 Hang Squat Snatch (115/75)

10 Burpees

15 Double Unders

 

8/13/12

"Adversity causes some men to break; others to break records."

-William Arthur Ward

Strength:

 Box Squat: 3x8 @ +5% last week

Work:

3 Rounds

30 KB Swings / 10 sec rest

30 Pull Ups / 10 sec rest

500m Run / 10 sec rest

Don't forget the new hours this week!

Monday &Wednesday

8:00-9:00am

9:00-10:00am

10:00-11:00am

8/10/12

"Life can only be understood backwards; but it must be lived forwards."

-Soren Kierkegaard (1813 - 1855)

Strength:

5 min Shoulder Press Test (75/55)

-once started you cannot rack or drop the bar-

Work:

AMRAP 9

5 HSPU

10 Wall Balls

15 Lunges

--2 min rest--

AMRAP 9

5 Pushups

10 T2B / K2E

15 Airsquats

8/8/12

"The reason why so few good books are written is that so few people who can write know anything."

-Walter Bagehot (1826 - 1877)

Strength:

 5 min Back Squat Test (185/125)

--as many squats as you can get in 5:00--

--you may not rack/drop the bar until the 5:00min is up--

Work:

2 Rounds

40 KB C&J

30 Box Jumps

20 Dips

--After you finish the 2 rounds you finish with a 800m Run--

 

8/7/12

"Study without desire spoils the memory, and it retains nothing that it takes in."

-Leonardo da Vinci (1452 - 1519)

Strength:

Bench: 3x8 @ +10% of last week

 JM Press: 3x8 @ +10% of last week

Work:

3 Rounds

15 Front Squats (155/105)

20 Burpee Lateral Jumps

-Then-

For time:

100 Russian Twist

100 Double Unders

(or 5 min Max Double Unders)

 

8/5/12

"Life is suffering"

-Buddha

Strength:

Box Squat: 3x8 @ +5% from last week

Jerk Position Split Squat: 2x8 @ 155(ish) Guys 95(ish)Girls

Work:

 5 Rounds

12 Pullups

10 Deadlifts(225/155)

300m Run

8/3/12

"Let no man pull you low enough to hate him."

-Martin Luther King Jr. (1929 - 1968)

Strength:

Dynamic Effort Bench: 8x3 @ 50% of 1RM

Push Ups: 3 X Max Reps

Work:

 AMRAP 5

Cleans (155/105)

--2 min rest--

 AMRAP 5

Split Jerk (155/105)

 --2 min rest--

 AMRAP 5

Squat Snatch (135/95)

--2 min rest--

8/1/12

"It is hard work, but there is happiness in it."

-Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata, Animal Crossing: Wild World, 2005

Strength:

Dynamic Effort Box Squat: 10x2 @65% 1RM

Work:

5 Rounds

40 Airsquats

20 Box Jumps

10 Dips