11/30/12

"Success is relative. It is what we can make of the mess we have made of things."

-T. S. Eliot (1888 - 1965)

Strength:

 Power Clean: 3-3-3-1-1-1

Work:

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dip

11/28/12

"When you make a mistake, there are only three things you should ever do about it: admit it, learn from it, and don't repeat it."

-Paul "Bear" Bryant, I Ain't Never Been Nothing but a Winner

Skill:

Squat Work!!

Work:

EMOM

100 Back Squats (135/95)

--with 3 lateral burpees on the minute--

11/27/12

"When love and skill work together, expect a masterpiece."

-John Ruskin (1819 - 1900)

Strength:

Floor Press: 6x3 @ 85%

Work:

AMRAP 20

15-12-9

Pushups (Clapping Pushup/BB)

Box Jumps

11/26/12

"Happiness depends upon ourselves."  

-Aristotle (384 BC - 322 BC)

Strength:

Romanian DeadLift: 5 RM

Work:

3 Rounds

10 HSPU

20 Deadlifts(185/115)

30 Wallballs

400m Run

Don't Forget we are only doing 1 morning class on Monday and Wednesdays 8-9am!
the 5:45 class is still on though!

11/22/11

One class today at 8:30! Come in for the Turkey Trot!

11/21/12

"Some people make headlines while others make history."

 -Philip Elmer-DeWitt, in Time Magazine

Strength:

 Front Squat: 3 x 12

 -Start with some light warmup sets, 

work up to a weight you can do 12 times but would fail on the 13th,

repeat 3 times-

Work:

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

Barbell Stepup (75/45)

Pullups

Starting next week, Monday and Wednesday 9-10am and 10-11am morning classes will be cut. The 5:45-6:45am and 8-9am will remain the same.  

11/20/12

"Let's assume that each person has an equal opportunity, not to become equal, but to become different. To realize whatever unique potential of body, mind and spirit he or she possesses."

-John Fischer

Work:

 "Claudia"

5 Rounds

20 KB Swings

400m Run

We will now have one class:
Thursday @ 8:30am
Friday @ 12:00pm
Saturday @ 8:00am

11/19/12

"It is better to look ahead and prepare than to look back and regret."

-Jackie Joyner-Kersee (1962 - )

Strength:

Bear Complex: 3 x 1

1 Power Clean

1 Front Squat

1 Push-Press

1 Back Squat

1 Push-Press

This Complex is repeated 7 times for 1 Round

-Once started you can rest the bar anywhere but on the ground-

Work:

AMRAP 22

4 Bear Complex

6 Dips

8 Box Jumps

Monday, Tuesday, Wednesday we will have normal hours.

Thursday, Friday, Saturday we will be CLOSED.

Happy Thanksgiving!

11/16/12

"In the field of observation, chance favors only the prepared mind."
Louis Pasteur (1822 - 1895), lecture 1854


"Grace"
30 Clean&Jerks (135/95)

11/14/12

The real hero is always a hero by mistake; he dreams of being an honest coward like everybody else.
Umberto Eco (1932 - ), Travels in Hyperreality (Harcourt)

Work:
10 rounds:
10 mbsc
10 pushups
10 box jumps

11/13/12

"There's no present. There's only the immediate future and the recent past."

-George Carlin (1937 - 2008)

Strength:

Snatch Pull: 8x2 @ 1RM+25%

Work:

4 Rounds

15 Hang Power Snatch

400m Run

Don't forget the class schedule is different this week while Jake is out of town!

Sorry for any inconveniences!

Wednesday: 8:00-9:00am

                        9:00-10:00am

                      6:00-7:00pm

Thursday: 12:30-1:30pm

                           5:00-6:00pm

                           6:00-7:00pm

Friday: 12:30-1:30pm

       1:30-3:30pm Open Gym

5:00-6:00pm

6:00-7:00pm

11/12/12

"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."

-Paul Dudley White

 

Work:

5 Rounds

10 HSPU

20 KB Swings

30 Situps

40 Air Squats

-1 minute rest-

11/8/12

"Be ashamed to die until you have won some victory for humanity."

-Horace Mann (1796 - 1859), address at Antioch College, 1859

Strength:

Hang Power Snacth: 3 RM

 Start light and work on technique (3-5 sets) then add some weight

and do 3-5 heavy sets focus on good form! Don't jump to heavy 

to fast either, small jumps, don't miss any reps! No Re-Grip

Work:

"Isabell"

Snatch 30 reps (135/95)

11/7/12

"In order for people to be happy, sometimes they have to take risks. It's true these risks can put them in danger of being hurt."

-Meg Cabot, The Boy Next Door, 2002

Strength:

Low Box Squat: 8x2 @ 75%

Work:

 21-18-15-12-9-6-3-1

KB Clean& Jerk(1.5/1)

 Lunge

--Lunge is 1,1,2,2,3,3 ect. count--

 

11/6/12

"A runners creed: I will win; if I cannot win, I shall be second; if I cannot be second, I shall be third; if I cannot place at all, I shall still do my best."  

-Ken Doherty

 

 Strength: 

Floor Press: 6x3 @ 75%

Work:

AMRAP 20

10 Chest 2 Bar Pullups

8 Deadlifts (185/115)

6 Lateral Burpees

11/5/12

"Variety is the soul of pleasure."

-Aphra Behn

Strength:

5 RM Deficit Deadlift

Work:

"Kelly"

5 Rounds

400m Run

30 Box Jumps

30 Wall Balls

11/02/12

"Act as if it were impossible to fail."

-Dorothea Brande

Work:

AMRAP 5

5 OHS

10 D.U.

-1 min rest-

AMRAP 5

5 Shoulder to Overhead

1 Dot Drill

-1 min rest-

AMRAP 10

5 GTO

60m Shuttle Run / 10m increments