Friday, February 26, 2010
Saturday, February 27, 2010 No Classes!
No Classes today due to the Cowtown Marathon! Good luck everyone!
Thursday, February 25, 2010
Friday, February 26, 2010 WOD
Trainer wod from the main site...
5 Rounds for time:
155 lb Hang Squat Clean, 9 reps
15 ft Legless Rope Ascent, 3 ascents
Post time to comments
Video, click...here
times from video...
Dutch Lowy = 18:26
Jimi Letchford = 19:05
Dave Castro = 27:22
5 Rounds for time:
155 lb Hang Squat Clean, 9 reps
15 ft Legless Rope Ascent, 3 ascents
Post time to comments
Video, click...here
times from video...
Dutch Lowy = 18:26
Jimi Letchford = 19:05
Dave Castro = 27:22
Wednesday, February 24, 2010
Thursday, February 24, 2010 WOD
Make-up Session!
Come in and do a workout you missed.
If it is your rest day then practice technique on lifts and use foam roller for 15 min.
Come in and do a workout you missed.
If it is your rest day then practice technique on lifts and use foam roller for 15 min.
Some great PR's were achieved this week. Here's Josh deadlifting 450. Pic was taken just before he reached full extension...
Rrrraaaaggghhhhh!
No Classes on Saturday!
Classes will be cancelled this Saturday due to the Cowtown Marathon!
Come do a 5k or 10k at the Cowtown!
Post your event and time to comments
Tuesday, February 23, 2010
Wednesday, February 24, 2010 WOD
Warmup/Skill:
TGU Practice
30 reps total (15 each arm)
Post weight used. Focus on your form!
----------------------------
WOD:
(2nd WOD from last year's Qualifier!)
For time:
50 Chest to Bar Pullups
50 Burpees
Post time to comments
I believe the top time last year was 3:13
----------------------------
Farmer Carry
5 laps total around the facility with 45 lb plates.
Each rest do 10 burpees. Post total burpees
TGU Practice
30 reps total (15 each arm)
Post weight used. Focus on your form!
----------------------------
WOD:
(2nd WOD from last year's Qualifier!)
For time:
50 Chest to Bar Pullups
50 Burpees
Post time to comments
I believe the top time last year was 3:13
----------------------------
Farmer Carry
5 laps total around the facility with 45 lb plates.
Each rest do 10 burpees. Post total burpees
Monday, February 22, 2010
Tuesday, February 23, 2010 WOD
1RM Deadlift
Post weight to comments
---------------------------
2000m Row for time or 2-mile run
Post time and method to comments
Post weight to comments
---------------------------
2000m Row for time or 2-mile run
Post time and method to comments
Sunday, February 21, 2010
Monday, February 22, 2010 WOD
Another fun week!
Warmup:
Dynamic Stetches
(7-6-5-4-3-2-1)
HSPU
V-Up
HSPU
V-Up
---------------------------------
Workout:
(21-15-9)
135 lb Thrusters
Pullups
Double-Unders
(2x normal rep count 42-30-18)
(Post time to comments)
----------------------------------
Tabata Situps
Workout:
(21-15-9)
135 lb Thrusters
Pullups
Double-Unders
(2x normal rep count 42-30-18)
(Post time to comments)
----------------------------------
Tabata Situps
Friday, February 19, 2010
Saturday, February 20, 2010 WOD
10:00 Advanced Session:
(21-15-9)
225 lb Back Squat
Box Jump
KB Swing (1.5 pood)
-----------------------------
11:00 Regular Session:
"Nine Levels of Death"
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats
Post time to comments
(21-15-9)
225 lb Back Squat
Box Jump
KB Swing (1.5 pood)
-----------------------------
11:00 Regular Session:
"Nine Levels of Death"
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats
Post time to comments
Thursday, February 18, 2010
Friday, February 19, 2010 WOD
Power Clean
-10 min to warmup and do 5 reps total with 225 lbs.
-------------------
4 Rounds for time:
275 lb Deadlift 10 reps
Chest to Bar Pullups 15 reps
Waiter Carry Up Steps (right arm) (45/25 lbs)
Waiter Carry Down Steps (right arm)
Post time and weight used to comments
Alternate hands each round
Videos:
Prepare to feel out of shape!
rom gymnasticbodies.com
Wednesday, February 17, 2010
Thursday, February 18, 2010 WOD
Radioshack Hill Run
-run to bottom of hill and back 2x for time
Post time to comments
------------------------
Muscle-Up Practice
Barbell Snatch Practice
-you don't have to go heavy, practice the technique...full squat
-run to bottom of hill and back 2x for time
Post time to comments
------------------------
Muscle-Up Practice
Barbell Snatch Practice
-you don't have to go heavy, practice the technique...full squat
Tuesday, February 16, 2010
Wednesday, February 17, 2010 WOD
Fight Gone Bad!
-3 Rounds, 1 minute at each station, 1 minute break between rounds
-75 lbs on SDHP and Push Press
Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump: 20" box (Reps)
Push-press (Reps)
Row (Calories)
Post total to comments
-3 Rounds, 1 minute at each station, 1 minute break between rounds
-75 lbs on SDHP and Push Press
Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump: 20" box (Reps)
Push-press (Reps)
Row (Calories)
Post total to comments
Monday, February 15, 2010
Tuesday, February 16, 2010 WOD
Strength Day!
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
Sunday, February 14, 2010
Monday, February 15, 2010 WOD
10 min to find 1RM Barbell Snatch
Post weight to comments
--------------------------
Max in 20 min:
5 HSPU
10 L-Pullups
15 Walking Lunges
Post rounds to comments
Post weight to comments
--------------------------
Max in 20 min:
5 HSPU
10 L-Pullups
15 Walking Lunges
Post rounds to comments
Friday, February 12, 2010
Saturday, February 13, 2010 WOD
No 10am Advanced Session Today!
11:00 Regular Session:
21-18-15-12-9-6-3
Thrusters
Pullups
(Stair run after each round)
Post time to comments
11:00 Regular Session:
21-18-15-12-9-6-3
Thrusters
Pullups
(Stair run after each round)
Post time to comments
Friday, February 12, 2010 WOD
Dynamic Stretches
3 x 10 on each leg
-front swing
-side swing
---------------------------
Practice Full Squat Snatch
---------------------------
Workout:
Max reps in 5 min:
155/105 from floor to racked position to overhead
Post number of reps to comments
-This will be done in groups and a partner will count only clean reps. Be strict!
-Workout is from the Midwestern Sectional...results will be posted this weekend
3 x 10 on each leg
-front swing
-side swing
---------------------------
Practice Full Squat Snatch
---------------------------
Workout:
Max reps in 5 min:
155/105 from floor to racked position to overhead
Post number of reps to comments
-This will be done in groups and a partner will count only clean reps. Be strict!
-Workout is from the Midwestern Sectional...results will be posted this weekend
Wednesday, February 10, 2010
Thursday, February 11, 2010 WOD
Bench Press
work up to 1 RM
----------------------
10 min easy pace run
----------------------
Tabata Row
Post total distance
----------------------
10 min max effort run
Post total distance
work up to 1 RM
----------------------
10 min easy pace run
----------------------
Tabata Row
Post total distance
----------------------
10 min max effort run
Post total distance
Tuesday, February 9, 2010
Wednesday, February 10, 2010 WOD
-Obstacle course warmup
-Practice handstands/rolling technique/back lever
Workout:
Max rounds in 20 min:
5 Rolling Burpees
5 Inverted Burpees
5 Obstacle Jump
-do kipups to handstand on inverted burpee if possible
-for obstacle jump, stack plates up high on a box, run and jump over
Post rounds to comments
-Practice handstands/rolling technique/back lever
Workout:
Max rounds in 20 min:
5 Rolling Burpees
5 Inverted Burpees
5 Obstacle Jump
-do kipups to handstand on inverted burpee if possible
-for obstacle jump, stack plates up high on a box, run and jump over
Post rounds to comments
Monday, February 8, 2010
Tuesday, February 9, 2010 WOD
Clean and Jerk
-work up to 1 RM.
-full squat clean
Post loads to comments
Then...
5 Rounds for time:
10 HSPU
10 Front Squats
-Any pause/rest during an exercise earns you 10 burpees immediately
-Increase weight each round on front squats
Post time and loads for front squats
-work up to 1 RM.
-full squat clean
Post loads to comments
Then...
5 Rounds for time:
10 HSPU
10 Front Squats
-Any pause/rest during an exercise earns you 10 burpees immediately
-Increase weight each round on front squats
Post time and loads for front squats
Sunday, February 7, 2010
Monday, February 9, 2010 WOD
"Eva"
5 Rounds for time:
Run 800m
2 pood KB Swing 30 reps
Pullups 30 reps
Post time to comments
-can be scaled down to 3 and 4 round versions.
5 Rounds for time:
Run 800m
2 pood KB Swing 30 reps
Pullups 30 reps
Post time to comments
-can be scaled down to 3 and 4 round versions.
Friday, February 5, 2010
Saturday, February 6, 2010 WOD
10:00 Advanced Session:
(21-15-9)
75 lb Right Arm DB Power Snatch
75 lb Left Arm DB Power Snatch
HSPU
Post time to comments
---------------------------------
11:00 Regular Session:
100 Burpees for time
3 laps each rest
Post time to comments
(advanced individuals add one 30' rope climb each time)
(21-15-9)
75 lb Right Arm DB Power Snatch
75 lb Left Arm DB Power Snatch
HSPU
Post time to comments
---------------------------------
11:00 Regular Session:
100 Burpees for time
3 laps each rest
Post time to comments
(advanced individuals add one 30' rope climb each time)
Thursday, February 4, 2010
Friday, February 5, 2010 WOD
"Heavy Fran"
15-12-9
135 lb Thrusters
45 lb Weighted Pullups
Post time to comments
15-12-9
135 lb Thrusters
45 lb Weighted Pullups
Post time to comments
Wednesday, February 3, 2010
Thursday, February 4, 2010 WOD
Endurance/Skill Day
Run 400m or Row 500m for 6 rounds. Never slowing down more than 3 sec from best interval. Allow 2 min recovery between each round.
Post times to comments
---------------------------
8 Rounds of Double-Unders...30 sec on/20 sec off
Post lowest round total
---------------------------
Hollow Rocks and Stretching
Run 400m or Row 500m for 6 rounds. Never slowing down more than 3 sec from best interval. Allow 2 min recovery between each round.
Post times to comments
---------------------------
8 Rounds of Double-Unders...30 sec on/20 sec off
Post lowest round total
---------------------------
Hollow Rocks and Stretching
Tuesday, February 2, 2010
Wednesday, February 3, 2010 WOD
"The King"
Max rounds in 30 min:
5 Power Clean to Overhead (185 lbs)
10 Chest to Bar Pullups
15 Walking Lunges
Post time to comments
Monday, February 1, 2010
Tuesday, February 2, 2010 WOD
Happy Birthday Marcus!
(Well, it's tomorrow, but we are celebrating today.)
3 Rounds for time:
39 Wall Ball Shots
39 Med Ball Situps
39 Burpees
39 Double Unders
Post time to comments
(Well, it's tomorrow, but we are celebrating today.)
3 Rounds for time:
39 Wall Ball Shots
39 Med Ball Situps
39 Burpees
39 Double Unders
Post time to comments
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