Saturday 2015.12.12

@goodtobriholm gets back to pressing #press #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 6, 2015 at 3:53pm PST

Father and daughter bonding time! #wallballshots

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 6, 2015 at 3:59pm PST

BBG (off)
Snatch
15 min to work to a heavy single


Strength/WL
Deadlift
5-5-5


Conditioning
"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


Finale
50 TTB AFSAP.  Between sets, roll out your back using a foam roller or a barbell.  Accumulate 2-4 minutes of mobility work.

Monday 04/21/14

1st:
Handstands/HS Walking (10 min)


2nd:
Seated Box Jumps (15 min)
Perform ascending sets of 3, i.e., do a set of 3, then raise the height, and keep repeating this process. Record the height of your highest triple.


3rd:
"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


Finale: Mob your shoulders for 3 minutes each.

Remember when? (May of 2013)

Monday 09/30/13

Skill Work
Option A) Double-unders
Option B) Handstands
Choose option B only if you can do 20 consecutive double-unders.


Push Press
2 x 5, 1 x 5+


10:00 AMRAP of:
3 Power Cleans, 135#/95#
1 round of "Cindy" (5 pull-ups, 10 push-ups, and 15 squats)
(Courtesy of CFFB)

Compare to 09/10/11.

Finale: 6 min of mobbing

Brendan and Lori attack the push-ups.

Monday 09/16/13

Skill Work
Double-unders


Snatch
5-5-5-5-5


"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


Finale: Mob your shoulders for 3 minutes each.

Power cleans and bar-facing burpees . . . everyone's having a ball!

Monday 09/17/12

Reminder - Monday night's class starts at 7:30 p.m.


Hang Power Clean
2-2-2-2-2 (E3MOM)


"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


Finale:  Mob your shoulders for 2 minutes each.

Tracy reaping the benefits of improved shoulder mobility - nice work, Tracy!

Thursday 07/19/12

Skill Work:
HSPU's or DU's, your choice.


Push Press
5-5-5-5-5+
Use this to determine a working weight for next week.


"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Compare to 09/17/12.


Finale:
Spend 1, 2, or 3 minutes in an unbroken plank.


Congrats to Liz on completing her first Duathlon! Great job, girl!

Saturday 09/17/11

Deadlift
1 x 5+


"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


Finale:  Accumulate 2 minutes in a handstand or do 40 kick-ups.

 

Andy fighting to finish the clean

08/27/11

Saturday 09/10/11

Back Squat
2 x 5, 1 x 5+


10:00 AMRAP of:
3 Power Cleans, 135#/95#
1 round of "Cindy" (5 pull-ups, 10 push-ups, and 15 squats)
(Courtesy of CFFB)


Finale: 2 sets of pull-ups for max reps. Do 1 set of pull-ups until failure, then wait about 3 minutes and do the 2nd set of pull-ups until failure. Do some mobility work in during that 3 minute rest.

Lou gets groovy during the warm-up while Lori G. marches to the beat of her own drum!

08/25/11

Thursday 01/06/11

Snatch
5-5-5-5-5


"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 06/24/10.

Andy and Peter throwing some dumbbells around

Wednesday 11/17/10

Skill Work:
L Sits


Push Press
5-5-5-5-5


"Half-Cindy"
10 Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Phil mid-clean.  Notice his shoulders are in front of the bar...soon 

to be behind the bar when he opens his hips all the way

Thursday 06/24/10

Reminder:  Post your results to "comments" or face a perilous penalty at your next workout!  


Push Jerk
5 x 5

Compare to 06/09/10.


"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 02/24/10.


TJ's comment from Saturday makes me wonder what other goals you guys have.  Is there something specific you are training for right now?  If not, have you thought about setting a goal?  You could aim for lifting a certain weight on a specific lift.  Maybe you could aim for running your first 5k race.  Getting your first kipping pull-up is a great goal, too.  It could be that you simply want to be able to play with your kids without being in pain!  If you have a goal, we'd love to hear it!  If you don't have one, take some time to think about what you want and let us know about it...we'll help you get there.

Monday 03/15/10

Time: 8:30 p.m.

Reminder!
The Blarney Stone 5K is this Wednesday, so as was posted last week on the blog, we won't be having class that night.  Instead, for anyone who is interested, we'll be having a 7:00 p.m. class on Tuesday night (tomorrow night).  The WOD will be a surprise!


Deadlift
5-5-5-5-5

Compare to 03/03/10.


"Half-Cindy"
10 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 11/16/09.

Wednesday 02/24/10

Time: 6:00 p.m.

Cleans

5 x 3

Compare to 02/17/10.

"Cindy"

20 minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

Compare to 09/26/09.


New members will be completing the Baseline Metcon:
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run

Monday 11/16/09

Time: 8:30 p.m.

Deadlift
5 x 5

Compare to 11/09/09.


"Half-Cindy"
10 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

11/09/09

Saturday 09/26/09

Time: 6:10 a.m.

Remember - this is the start time. Show up 10 minutes prior to this so that you're ready to go at 6:10!

Skill Work
Overhead Squat

"Cindy"
20 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats