|
JANUARY ARCHIVES
JANUARY 31, 2009
Max Rep Pull ups
Max Rep Push ups
Max Rep OH Squats @ 45lbs
2 Rounds
JANUARY 30, 2009
Since Big John keeps hinting at this one:
With a 135lb bar (95lb for women):
15 x Deadlifts
12 x Hang Power Cleans
9 x Front Squats
6 x Jerks
5 rounds for time.
JANUARY 29, 2009
Your Choice:
'Helen' (a PR event)
400m Run
21 x CF 24kg KB Swings
12 x Pull ups
3 rounds for time.
OR
'Eva'
(a destructive activity paralleled only by procedures at GITMO)
800m Run
30 x CF 32kg Swings
30 Pull ups
5 rounds for time
JANUARY 28, 2009
Muscle up practice!
Come in and work on getting your muscle ups on the pull up bar. Can you get 5? How about 10? Keep going once you've got the groove.
If you can't do muscle ups, or are using assistance for pull ups then you are to perform:
50 pull ups+50 Dips on the rings.
If you can't do the ring dips, then try ring push ups, if you're still having nightmares, then do regular push ups on the ground.
JANUARY 27, 2009
'Isabel'
30 x 135lb Snatch
Isabel calls for full squat snatches but we will allow for a combination Power Snatch+OH Squat for those less inclined. Try to work into full snatches. Your hip must fall lower than your knees in the hole and you must stand fully erect for credit. Weights are scalable. Do your best as this is a PR event.
JANUARY 26, 2009
500m Row
50 x Squats
4 rounds for time.
JANUARY 24, 2009
800m Run
30 x Pull ups
3 rounds for time.
JANUARY 23, 2009
7 x Deadlift @ 275/185lbs
2 trips up the rope
3 rounds for time.
A trip up the rope begins with feet on the ground and ends with a quick touch of the rope’s anchor. Use any rope, just get it done.
WEAR APPROPRIATE ATTIRE FOR CLIMBING!!
JANUARY 22, 2009
Burpee/Pull ups
Jerk @ 75, 57lbs
30-20-10
For Time.
Row Intervals:
10w/20r; 20w/40r; 30w/60r; 60w/60r; 90w/60r; 120w/60r; 60w/30r; 30w/15r; 20w/10r; 10w
Work/Rest (in seconds) – 10 intervals. Have at it.
7-5-3 reps of:
Heavy Kettlebell Snatch
60 seconds between sets.
Grab a lighter bell initially, and continue on increasing load until you can’t complete the reps. Change hands as required.
Tabata Pull ups
Tabata Push ups
Tabata Front Squat @ 65/45lbs
Rest 60 seconds between events!
The “Tabata” interval is 8 rounds of 20 seconds of work followed by 10 seconds of rest, with the score of the lowest round taken for record. Add up the scores from each event and you have your total score.
'Fran'
21-15-9 of the couplet:
Thrusters
Pull Ups
For time.
Row 500m
10 x Hang Power Cleans @ 60%
5 rounds for time.
Come in and work on your choice of technique, skill, PR event, or any combination thereof. Or get out and go for a run. Or take the day off and enjoy whatever it is that you enjoy!
Burpees
Pull ups
(not burpee/pull ups!)
25-20-15-10-5
For time.
For time:
100 x Turkish Get Ups
Grab a challenging weight and go!
'The Bear'
5 Rounds of 7 Sets of the Barbell Complex:
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Behind the Neck Push Press
The bar cannot rest on the ground during any round or it begins again. This time around we will allow for the combining of movements so long as the bar travels through the full range of motion.
JANUARY 10, 2009
'Snatch Test'
Perform the Kettlebell snatch for 10 minutes with 200 repetitions being the goal.
You cannot put down the bell to rest or you have failed!
Men - 24kg
Women - 16kg
JANUARY 9, 2009
'ANGIE' in halves!
50 x Pull ups
50 x Push ups
50 x Sit ups
50 x Squats
2 rounds for time
JANUARY 8, 2009
Row 5000m
And...
So how does the body’s fat “storage” system work?
Post answers and thoughts to comments.
JANUARY 7, 2009
5 x Deadlift @ 275lbs (185lbs)
10 x Burpees
5 rounds for time.
Next question…
What do our body’s cells “eat”?
Post answers and thoughts to comments.
JANUARY 6, 2009
OH Squats @ 95lbs
Pull Ups
3 Rounds - 21/42 - 15/30 - 9/18
For Time. Onto the next question…
Who thinks reducing dietary calories (intake) "burns fat"?
JANUARY 5, 2008
Power Cleans @ 135lbs (95lbs)
Push Ups
3 Rounds - 21/42 - 15/30 - 9/18
For Time.
It’s time to begin a discussion that will hopefully lay rest to common diet and exercise myths.
Who thinks physical work “burns fat”?
(Why would I ask if it did?)
Post answers and thoughts to comments.
JANUARY 3, 2009
Row 125m
15 x Thrusters @ 125, 85lbs
Row 250m
12 x Thrusters @ 125, 85lbs
Row 375m
9 x Thrusters @ 125, 85lbs
Row 500m
6 x Thrusters @ 125, 85lbs
Row 625m
3 x Thrusters @ 125, 85lbs
For Time!
JANUARY 2, 2009
Here was one of the greats from the “week of 10’s”:
Hang Power Snatch @ 75lbs
Pull Ups
10-9-8-7-6-5-4-3-2-1
For Time!
JANUARY 1, 2009
'Fight Gone Bad'
5 rounds of tortuous New Year's fun!
|
|