Thursday, July 31, 2014

Thursday

Quote of the Day:

"It is always the secure who are humble."
G.K. Chesterton
essayist and novelist
(1874-1936)


Strength:
one rep max weighted pullup
(score is your bodyweight plus any additional weight lifted)

Conditioning: compare to April 7, 2014
"Fran"
21-15-9
Thrusters & pullups
95/65

Cool-down:
800m run

Wednesday, July 30, 2014

Wednesday

Quote of the Day:
“Other people's views and troubles can be contagious. Don't sabotage yourself by unwittingly adopting negative, unproductive attitudes through your associations with others.” 
― Epictetus




Strength:
20 rep max back squat

Conditioning:
2RFT:
20 barbell step-ups (10/10) 95/65
15 power snatches 95/65
800m run

RESULTS 


Tuesday, July 29, 2014

Tuesday

Stephanie 

Quote of the Day:
"A hundred times every day I remind myself that my inner and outer life depends on the labors of other men [and women], living and dead, and that I must exert myself in order to give in the measure as I have received and am still receiving."

Albert Einstein

mathematician, physicist
(1879-1955)

Skill: 
EMOM 15 min
  1. 40 du's
  2. 5 strict hspu
  3. 10 v-ups
Conditioning:
5 min max bar-touch burpees

Mobility: (take 10 min and do the stretches)
2 x 60 sec each side:
  1. 1/2 kneeling quad stretch
  2. 1/2 kneeling hamstring
  3. pigeon stretch
RESULTS 

Monday, July 28, 2014

Monday

Kevin

Skill:
EMOM 10 min

snatch lift off w/pause
snatch deadlift
snatch long pull (this is a snatch hi-pull from the floor)
muscle snatch
power snatch

Conditioning: compare to June 27, 2014
4 min kb snatch 53/35 (partition any way you like, left or right hand as desired)
*1 min rest*
3 min C&J 165/105 (ground to overhead) these are worth 3 pts each
*1 min rest*
2 min squats
*1 min rest*
1 min pullups


Saturday, July 26, 2014

Saturday 7/26/14

Met Con

5 RFT

400M RUN
6.  DEAD LIFT 245/185
40 DOUBLE UNDER
7 HSPU

Friday, July 25, 2014

Friday

Coach Tim & Will....we love TGU's


Conditioning:
For Time:
Barbell Complex
10-8-6-4-2-1-1-1

  • deadlift
  • hang power clean
  • front squat
  • push jerk
men's rx'd - 95-115-135-155-185-205-205-205
women's rx'd- 65-85-95-105-125-145-145-145

The Rules:
  1. do all of one movement before moving to the next
  2. dropping the bar during a set will cost you 5 burpees on the spot
  3. load your own weight between sets
  4. rest as much as you like between sets
  5. the final 3 singles are just individual clean & jerks
  6. the push jerk can be a push press, split jerk or whatever just get it overhead and locked out
  7. budget your time and dose out your effort but finish as quickly as possible




Thursday, July 24, 2014

Thursday


Strength: no-kip pull ups, one all out set to failure

50 band-resisted pushups

Conditioning:
Start & finish with 400m
3rft: 30 Russian kbs, 10 hspu

The Day's Results