Monday 2016.08.22

Announcement! On the afternoon of Saturday, 09/03/16, we will be holding our second IronFest - thusly dubbed "IronFest II." Participants will take three attempts at the back squat, three attempts at the press, and three attempts at the deadlift. The heaviest successful attempts in each lift will be added for your IronFest total. The lifting starts at 2:00 p.m., and after lifting some big weights, we'll be headed to Ebe's house for some fantastic grilling, chilling, and general revelry.  (Please note that since IronFest II takes place in the afternoon, the gym will be closed that morning.)

What does Brian do after squatting and benching? He pulls 255 lbs for a set of 5, of course. #traininghardintheam #startingstrength #deadlift

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 15, 2016 at 8:53am PDT

Conditioning
2 rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

If you've ever performed "Half-Angie," compare your time from this workout to that one.


Finale
Accumulate 2:00 working on an L-sit or a static handstand.

Thursday 2015.02.12

Push-ups and lunges galore (also, I feel like "Steve 

and the Purple People" would be a great band name)

Skill
4 cycles of:
1. Handstand/HSPU
2. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 3:00 plus transition time). Set a goal for each skill in the cycle.


Conditioning
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20 min cap. You may also choose to do "Half-Angie" - choose the option that will allow you to finish in under 20 minutes. Intensity is one of the goals when doing conditioning, so choose . . . wisely (Indiana Jones, anyone?). For example, "As-Prescribed-Allan" can do 100 pull-ups, but it's probably going to take him 10 minutes and will involve quite a bit of resting. To keep the intensity up, Allan should go with the "Half-Angie" option.


Finale
Bar mash your thighs and hamstrings and/or mob your shoulders. This will help decrease any DOMS (delayed onset muscle soreness) you might experience the next day or so.

Monday 02/03/14

Off BBG Skill Work:
L-Sits
Rowing drills


"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

You can also choose to do "Half Angie" if that fits in better with your current fitness level (consider how many Pull-ups you're able to do in one workout, or how many Push-ups, etc.).


Finale: Spend a lot of time mobbing. You will be thankful tomorrow!

Brianne powers through a very tough metcon

Monday 10/07/13

Push Press
2 x 5, 1 x 5+


"Half-Angie"
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats


Finale: Mob your shoulders for 2 min each.

Tracy and Joanne take the weight overhead while Mike sets up for bench.

Saturday 10/20/12

Deadlift
1 x 5+


"Half-Angie"
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats


Finale: Mob your shoulders for 2 min each.

Tracy - set for another push-up

Monday 10/24/11

Deadlift
1 x 5+


"Half-Angie"
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats


Finale: Spend 2 min/leg in the calf stretch and 2 min in the hyena stretch.

Team WOD
10/22/11

Thursday 10/14/10

Power Snatch
2-2-2-2-2


"Half-Angie"
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Compare to 03/29/10.

"Filthy 50"
10/07/10

Monday 03/29/10

New Time!!!

Time: 7:30 p.m.

Hang Snatch
3-3-3-3-3


"Half-Angie"
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats