Thursday 07/11/13

Announcement: There will be NO CLASS this Saturday, July 13 as all our coaches will be out of town being trained on lifting! Feel free to arrange a group workout on your own though! We will see you all Monday!

Also, Saturday, July 27th we will be having class at Standing Bear Lake, participating in a 5k walk/run or a 10k race! Please sign up here, and come and join us for this fun adventure! Bring the whole family!

"The Crucible"
25 Pull-ups
50 Deadlifts, 135#/95#
50 Push-ups
50 Box Jumps, 24"/18"
50 KTE
50 Wall Ball Shots, 20#/14#
Run 400m
25 Pull-ups

"The Crucible" is modeled after a workout called "The 300," which is a workout that was performed by some of the actors and stuntmen involved in the movie "The 300." The reps add up to a total of 300, and there is a 400m run added in there for extra fun!

Please take care to scale this WOD appropriately so that A) you avoid injury and maintain great form for EVERY rep and B) you finish the WOD in 30 minutes or less.


Finale: Spend 2 minutes mobbing your shoulders and 2 minutes mobbing your legs.

Diana moving the jump rope

Thursday 08/30/12

Skill work
Double-unders or HSPU's - you choose.


"The Crucible"
25 Pull-ups
50 Deadlifts, 135#/95#
50 Push-ups
50 Box Jumps, 24"/18"
50 KTE
50 Wall Ball Shots, 20#/14#
Run 400m
25 Pull-ups

"The Crucible" is modeled after a workout called "The 300," which is a workout that was performed by some of the actors and stuntmen involved in the movie "The 300." The reps add up to a total of 300, and there is a 400m run added in there for extra fun!


Finale:  Mob your calves for 3 minutes each.

 

Kathy cleaning from the hang position (specifically, this is 

often called the mid-hang position since the bar is at mid-thigh)

Monday 01/23/12

"The Crucible"
25 Pull-ups
50 Deadlifts, 135/95#
50 Push-ups
50 Box Jumps, 24/18"
50 KTE
50 Wallballs, 20#/14#
400m run
25 Pull-ups

Finale:

Thursday 07/28/11

Skill work:
Double-Unders or HSPU's - whichever one is a bigger weakness for YOU.

"The Crucible"
25 Pull-ups
50 Deadlifts, 135#/95#
50 Push-ups
50 Box Jumps, 24"/18"
50 KTE
50 Wall Ball Shots, 20#/15#
Run 400m
25 Pull-ups

"The Crucible" is modeled after a workout called "The 300," which is a workout that was performed by some of the actors and stuntmen involved in the movie "The 300." The reps add up to a total of 300, and there is a 400m run added in there for extra fun!


Compare to 07/24/10.

Finale:
Either 50 air squats or 10 pistols on each leg.

Here's a great article about one person's fitness journey.  Post thoughts to comments if you like.

JT and Becca

Saturday 07/24/10

Skill Work
Kipping Pull-ups or KTE


"The Crucible"
For time:
25 Pull-ups
50 Deadlifts, 135#/95#
50 Push-ups
50 Box Jumps, 24"/18"
50 KTE
50 Wall Ball Shots, 20#/15#
Run 400m
25 Pull-ups

"The Crucible" is modeled after a workout called "The 300," which is a workout that was performed by some of the actors and stuntmen involved in the movie "The 300." The reps add up to a total of 300, and there is a 400m run added in there for extra fun!

 Becky going after some back squats

07/12/10