9/30/2010

9/30 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Shoulder Press 3-3-3-3-3 (no legs...at all...none :) )

Score the heaviest weight lifted for ALL three reps of one set.

then Tabata Squats.

Score the total reps for all 8 rds.

9/29/2010

9/29 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 30 Lunges 30 Pullups 30 Box Jumps 30 Situps 30 Deadlifts 135/95 Run 400 M 20 20 20 20 20 Run 400 M 10 10 10 10 10 Run 400 M

9/28/2010

9/28 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Grace and the Kids Last done on 5-15

9/27/2010

9/27 Rest Day!!!

9/26/2010

9/26 Sessions at 7,8,12,1,2 3 rds 15 KB 1 arm SDHP 15 KB Push Press 15 KB 1 arm Swings repeat other side 30 situps

9/25/2010

9/25 Sessions at 7,8,9,10

Please note that because of the Football game, we will NOT be having the 11 oclock session!!

12 rds

One arm farmers walk

4 sprints

9/24/2010

Lack of awarness, sholder flexibility, or good ole fashion laziness can keep the load from being in the proper OH position. This will prevent the athelete from being able to reach potential and increases injury chances.

9/24 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

5 rds

Back Squats 3 reps

Max Pushups in a minute

Three Scores total....

heaviest weight for ALL THREE reps of the back squat,

highest pushup reps in one minute

total pushup reps for all five minutes.

9/23/2010

9/23 Rest Day!

John will be doing an open gym from 5-7 tomorrow.

9/22/2010

9/22 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

4 rds

50 Air Squats

Run 400 M

9/21/2010

9/21 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 From the Box Off 21-15-9 Power Snatch 95/65 Toes to Bar

9/20/2010

9/20 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

3 or 5 rds (I wonder....)

Kelly

Run 400M

30 Box Jumps

30 Wall Balls

9/19/2010

9/19 Rest day! John will be doing an open gym from 5-7

9/18/2010

Sessions at 7,8,9,10,11 A) 3 rds 6 Squat Cleans 4 Push Jerks 155/105 Run 400 M B) 3 rds 8 Squat Cleans 6 Push Jerks 135/95 C) 3 rds 12 Squat Cleans 8 Push Jerks 105/75

Measurments

Holland will be doing them from 5.30-6.30 First come first serve. 6.25 probably means you wont get measured.

9/17/2010

9/17 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Fran

Sets of 21/15/9

Thrusters and Pullups 95/65

9/16/2010

9/16 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 last done on 7/8 Annie Sets of 50-40-30-20-10 DU and Situps

9/15/2010

9/15 Rest Day! Tricia will be doing an open gym from 8-10 am tomorrow morning. She will be doing this every weekday that we have a rest day.

9/14/2010

9/14 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Last done on 3/26 Workout A Three rounds 255/185 Deadlift 15 reps Run 800 M Workout B Three Rounds 225/155 Deadlift 25 reps Run 800 M

9/13/2010

9/13 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

4 rds

20 twofers

Run 400M

9/12/2010

9/12 Sessions at 7,8,12,1,2

Heavy Fran

Sets of 21-15-9

Thrusters 135/95

C2B Pullups

9/11/2010

9/11 Rest Day

9/10/2010

9/10 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Power Clean

1-1-1-1-1

then,

Beep test

9/9/2010

9/9 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 75 Thrusters 95/65 at every minute stop and do 5 burpees

Sept Dues

Hey guys just a reminder to please get your Sept dues in as quickly as possible. Thanks

9/8/2010

9/8 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

The Filthy 50!!!

you know you missed it!

9/7/2010

9/7

Rest Day

John will be doing an Open Gym tomorrow from 5-7.

News

Team, On Saturday the 11th at 9 John will be doing a Snatch Clinic. It will last around an hour and a half. He will go over the basics of the OH squat and the full Snatch. As well as a short wod. The price will be $30. There is a also a 10 person limit on the clinic. We will have a sign up sheet on the whiteboard starting tomorrow. Also, Also there will be two free hot yoga classes by Terri this Tuesday. One at 8.15 am and then at 6 pm as well. This is not the Bickram yoga that Joe does but still more intense than a BodyFlow class! Feel free to give it a shot.

9/6/2010

LABOR DAY SESSIONS!!!! 9/6 Sessions at 8,9,10,11 20 Minute AMRP 5 Thrusters 95/65 7 HPC 10 SDHP Miko Salo did this wod with 15 rds...

9/5/2010

9/5 Sessions at 7,8,12,1,2

Front Squat 3-3-3-3

then

2 rds

25 Pullups

25 Pushups

25 Situps

25 Squats

9/4/2010

9/4 Sessions at 7-8-9-10-11 Last Done on 4-27 8 rds Run 400 M Rest 1 Minute

9/3/2010

Rest Day!! John will be doing open gym from 5-7 tomorrow night.

9/2

9/2 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

the 540