9/28/12

"Our great weariness comes from work not done."

 -Eric Hoffer (1902 - 1983), The New York Times Magazine, April 25, 1971

Strength:

3 RM Hang Snatch

--no re-grip--

Work:

AMRAP 4

Hang Snatch(115/75)

--1 Minute Break--

AMRAP 6

5 Push Press(115/75)

10 Airsquats

--1 Minute Break--

AMRAP 8

5 Dips

10 Front rack lunges(115/75)

9/26/12

"Laziness is nothing more than the habit of resting before you get tired."

-Jules Renard (1864 - 1910)

Strength:

DE Bench: 9x3 @ 50% + Bands

Work:

For time:

150 KB Swings(1.5/1)

--starting with 15 double unders and continuing on the minute until all swings completed--

9/25/12

"If you really want something, and really work hard, and take advantage of opportunities, and never give up, you will find a way."

-Jane Goodall (1934 - )

Strength:

DE Box Squats: 12x2 @ 65% + Bands

Work:

AMRAP 14

 

Thruster(115/75)

Pullup

This will be done ladder style. 1 thruster, 1 pullup, 2 thrusters, 2 pullups, 3, 3 ect...

9/24/12

"The body is a sacred garment." 

-Martha Graham (1894 - 1991)

Strength:

Future Method Bench Press: 2x20

Work:

21-15-9

Deadlift(225/135)

Pushup

Box Jump

9/21/12

"Have no fear of perfection, you'll never reach it." 

-- Salvador Dali,

Strength:

Work to a 3 RM Squat Clean

--Touch and go, no re-grip--

Work:

5 Rounds

40 Double Unders

5 Squat Cleans

10 Handstand Pushups

9/19/12

"Create a definite plan for carrying out your desire and begin at once, whether you are ready or not, to put this plan into action."

-Napoleon Hill

 

Strength:

Dynamic Effort Bench: 9x3 @ 40% + bands

Work:

3 Rounds

20 Push Press(115/75)

30 Box Jumps

500m Run

9/18/12

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

-Soren Kierkegaard (1813 - 1855)

Strength:

Front Squat: 3x12 @ 40-50% 1RM

Work:

10-1 Overhead Squats

1-10 Dips

9/17/12

"It is a great ability to be able to conceal one's ability."

-Francois de La Rochefoucauld (1613 - 1680), Maxims, 1665-

Strength:

 Bench: 3x12 w/ max pushups after each set

Work:

Start with a 1000m run then:

15-12-9-6-3-1

Stone 2 Shoulder(115/73)

G.I. Jane

--with 30 situps after each round--

9/14/12

"After all is said and done, a lot more will be said than done."

-Unknown

Strength / Work:

For time:

15 Clean & Jerks (135/95)

75 Air Squats

12 Clean & Jerks (135/95)

 60 Air Squats

9 Clean & Jerks (135/95)

45 Air Squats

Remember we only have 1 CLASS on Saturday @ 8:30am!

and for all those running the Dirty Dash we are in the 11:40am heat, don't be late!

Heres a map of the course:

http://www.missoulaequestrianpark.org/DirtyDash.html

9/12/12

"There are no secrets to success. It is the result of preparation, hard work, and learning from failure."

-Colin Powell (1937 - )

Strength:

Dynamic Effort Box Squat: 10x2 @ 70% + Bands

Work:

5 Rounds

6 Deadlifts (255/165)

8 Burpee Box Jumps

200m Run

9/11/12

"I may not have gone where I intended to go, but I think I have ended up where I needed to be."

-Douglas Adams (1952 - 2001)

Strength:

 Push Press: 8x3 @ 75% 1RM

Work:

AMRAP 20

2 Turkish Get-Ups(1.5/1)

4 Pistols

6 Dips

9/10/12

"Progress isn't made by early risers. It's made by lazy men trying to find easier ways to do something."

-Robert Heinlein (1907 - 1988), Time Enough For Love

Strength:

Max Effort Deadlift: 7x1

 

Work:

"Helen"

3 Rounds

400m Run

21 KB Swings

12 Pullups

9/7/12

"By constant self-discipline and self-control you can develop greatness of character."

-Grenville Kleiser

Strength:

Deficit Sumo Speed-Deads: 8x2 reps @ 50% of 1RM + bands

Work:

"Randy"

75 Power Snatches (75/45)

9/4/12

"Ask not what the world needs. Ask what makes you come alive... then go do it. Because what the world needs is people who have come alive."

-Howard Thurman

Strength:

 Max Effort Slingshot Bench Press: 5x3 reps

Work:

"Short Nathan"

3 Rounds

4 Muscle Ups

8 HSPU

12 KB Swings(2/1.5)

Heres the link to this weekends workouts:

http://www.fitmissoula.com/Alleyway_Throwdown.pdf

9/3/12

"If I have lost confidence in myself, I have the universe against me. "

-Ralph Waldo Emerson (1803 - 1882)

Hero Work:

"Badger"

3 Rounds

30 Squat Cleans(95/65)

30 Pull ups

800m Run

Only one class today @ 10:00am

Come in and sweat it out!