Saturday 2016.03.26

The husband-and-wife dynamic duo of Mike and Stephanie! Mike hits up intensity day on the squat while Stephanie keeps adding pounds to the bar on her linear progression. As a bonus, their daughter, Abby, took 2nd yesterday at the NE High School State Powerlifting Meet and continues to prepare for a third consecutive year at USA Weightlifting Youth Nationals this summer. Keeping it all in the family! (To emphasize that point, Mike and Stephanie's eldest daughter, Maddie, took 1st place at the state meet back in 2013!) #strongfamily #startingstrength #welookdown @startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 20, 2016 at 4:07pm PDT

For your edification and reading pleasure:
In Defense of the Squat for Old People
by Nick Delgadillo, SSC (at Starting Strength)


BBG (off)
A) Power Jerk
2-2-2-2

B) Strict Pull-ups
3 x N


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

There is a 20 min cap for this workout. For scaling, choose an OHS weight at which you could get 20-30 reps without setting the bar down (when fresh). We want to keep the intensity level high during this metcon, so that means our OHS reps should be mostly - or better yet, completely - unbroken.


Finale
10 minutes practicing your static handstand

Saturday 2015.09.26

Brianne-"I still don't have Instagram"...working on the static handstand #skillz #handstand

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 22, 2015 at 6:33pm PDT

Skill
4 cycles of:
1. Double-unders/triple-unders
2. L-sit

Spend approximately 1:00 min working on each skill/movement (so each cycle is approximately 2:00). Set a goal for each skill in the cycle.


Conditioning
"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

There is a 20 min cap for this workout. For scaling, choose an OHS weight at which you could get 20-30 reps without setting the bar down (when fresh). We want to keep the intensity level high during this metcon, so that means our OHS reps should be mostly - or better yet, completely - unbroken.


Finale
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, low flamingo or pigeon stretch for 2:00/leg.

Thursday 2015.03.26

Andy's Iowa State Cyclones may have made an early 

exit from the tournament, but Andy keeps going strong!

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. Strict TTB
3. 5 OHS

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30). Set a goal for each skill in the cycle. The OHS component is in place to prepare us for our conditioning work today, so start with the bar and gradually increase the weight during each cycle until you reach the weight you plan to use for the metcon.


Conditioning
"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

There is a 20 min cap for this workout. For scaling, choose an OHS weight at which you could get 20-30 reps without setting the bar down (when fresh). We want to keep the intensity level high during this metcon, so that means our OHS reps should be mostly - or better yet, completely - unbroken.


Finale
Spend two minutes/arm mobbing your shoulders. A few options are rolling on a ball or doing the overhead external rotation with banded distraction mob. Be good to your shoulders - spend some time with them!

Saturday 12/07/13

Announcement: On Saturday morning, December 21 we will have a fun Testify event! We will meet at an off-site location to do a fun workout (outside!) and then go to Hy-Vee for breakfast! We'd love for you all as well as your family and friends to join us for both the workout and/or the breakfast afterward. Don't forget to mark your calendars!


"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

For scaling, choose an OHS weight at which you could get 25-30 reps without setting the bar down (when fresh). We want to keep the intensity level spiked during this WOD, so that means our OHS reps should be mostly - or better yet, completely - unbroken.

Compare to 05/10/12.


Finale: Complete 20 GHD Sit-ups 20 HSPU's

Sometimes we are all a little afraid

of a task we must face...

But then we go ahead and do it...

And we feel amazing after accomplishing a goal! 

My favorite part of this event was the group behind

Diana cheering for her as she passed this milestone.

You guys make a GREAT community!

Thursday 09/06/12

Announcement!  With volleyball season in full swing, we'll be changing our schedule up a bit.  Starting next week, we'll be moving to the following class schedule:

Monday  7:30 p.m.
Wednesday  6:45 p.m.
Saturday  7:00 a.m.


Bench Press
2 x 5, 1 x 5+


4 rounds for time of "Nancy":
400m run
15 OHS, 95#/65#


Finale: Mob each shoulder for 3 min.

Lori turns the bar into a blur of speed during a hang power clean.

Thursday 05/10/12

News!!!  Beginning next Tuesday (05/15/12), we will be starting a weekly running class.  This running class will meet every Tuesday at 6:00 p.m., and the workouts will be posted on the Testify blog as usual.  The location of the class may vary somewhat (track, trails, etc.), so we'll always post Tuesday's location both on Monday's post and on Tuesday's post (but just as a heads-up, the first class will meet at the Buffett Middle School track).  There is no additional cost for this class, so come on out and join us for some running!


Deadlift
1 x 5+


"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

For scaling, choose an OHS weight at which you could get 25-30 reps without setting the bar down (when fresh). We want to keep the intensity level spiked during this WOD, so that means our OHS reps should be mostly - or better yet, completely - unbroken.


Finale: 2 min/leg mobbing your calves and 2 min/shoulder on a lacrosse ball.

Rowdy and KTEs

Saturday 08/20/11

Clean & Jerk
15 min to find your 3 RM


"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

Compare to 12/23/10.


Finale: 100 Double-unders. The sub is 1 double-under = 5 burpees. Just kidding! Actually, there is no sub for this one. If you don't have double-unders, spend a minimum of 5 minutes working on them.


Mobility Adventure - Day 13

Becca - putting stuff overhead and moving it!

08/11/11

Thursday 12/23/10

"Nancy"
5 RFT of:
400m run
15 OHS, 95#/65#

Compare to 06/17/10.

E. knockin out some Burpees like a pro!

Thursday 06/17/10

"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

Compare to 03/20/10.

Saturday 03/20/10

Time: 7:00 a.m.

If it's above freezing, going outside is always an option, so come prepared - today included!

Also, we haven't had burpees in our warm-up for a while now, but I sense their return - make sure you are posting your workouts to the comments.

Skill Work
L-Sits


"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

Compare to 12/16/09.

Wednesday 12/16/09

Time: 6:30 p.m.

"Nancy"
5 rounds for time of:
400m run
15 OHS 95#/65#

Compare to 10/11/09.

Wednesday 10/14/09

Time: 8:40 p.m.

Push Press
5 x 5

Compare to 10/07/09.


Bottom-to-Bottom Tabata Squats

What is a Tabata interval? A Tabata interval is 20 seconds of work followed by 10 seconds of rest - this is repeated 8 times for a total of 4 minutes. We've done Tabata intervals before with the "Tabata This" WOD a few weeks back. This will be scored in the same fashion, i.e., your lowest round is your score, so intensity and consistency are both keys to doing well.

A final note - in "Bottom-to-Bottom Tabata Squats," we only do squats (no pull-ups, push-ups, or sit-ups), so this metcon will only last 4 minutes. However, there is one twist . . . and you'll have to just wait and see what that twist is.

"Nancy" (10/11/09)

Sunday 10/11/09

Time: 6:30 a.m.

"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#