Archive for December, 2010

Holiday Schedule

Friday, December 31st, 2010

There will be no classes tomorrow, New Years Day. Everyone have a happy, healthy New Year!

Cindy and the Jerk

Friday, December 31st, 2010

Compare to Friday, March 19th, 2010

For time:

15x Clean & jerks (95#/65#)
5 rounds of Cindy
10x Clean & jerks
4 rounds of Cindy
5x Clean & jerks
3 rounds of Cindy

Bonus:

2 Rounds:

50 V-ups

25 Good mornings (45#/25#)

3 rounds

Thursday, December 30th, 2010

Run 1200-800-400m
KB swing 63-42-21x (50#)
Pull-ups 36-24-12x

Post time to comments.

Bonus:
1 Round
Tabata Bottom to Bottom Squats

Anderson

Wednesday, December 29th, 2010

Max rounds in 20 minutes
5x Burpees
10x Push-ups
15x Sit-ups
20x Squats

Post time to comments.

Strength Work:
Front Squat
3x3x3

Schedule for the New Year

Tuesday, December 28th, 2010

Starting January 2, 2011, the 5:30 pm classes on Tuesday and Thursday will be canceled. We will be adding 7:30 pm classes on Tuesday and Thursday.

Let’s try this one again!

Tuesday, December 28th, 2010

COMPLETE 6 ROUNDS OF:

12 HANGING KNEE TO ELBOWS

12 PUSH PRESSES – 135/M, 65/F

CONCEPT:
Development of aerobic and anaerobic endurance through intense work without resting.

TIPS:
Scale the load if you need to.  Pay attention to the video tips to avoid injury and to ensure max power. Keep lumbar curve engaged!! Head up!!

SUBSTITUTES:
For Hanging Knees, perform crunches with the soles of your feet together in a modified Indian-style seated position.

Class Cancellation

Monday, December 27th, 2010

Due to the weather the gym will be closed. There will be no classes this evening.

Complete 6 ROUNDS

Monday, December 27th, 2010

12 HANGING KNEE TO ELBOWS

12 PUSH PRESSES – 135/M, 65/F

CONCEPT:
Development of aerobic and anaerobic endurance through intense work without
resting.

TIPS:
Scale the load if you need to.  Pay attention to the video tips to avoid injury
and to ensure max power. Keep lumbar curve engaged!! Head up!!
For the GHDs (Glute-Hamstring Developer Sit-Ups), see video.  Lock your feet in
and go hard.

SUBSTITUTES:
For Hanging Knees, perform crunches with the soles of your feet together in a
modified Indian-style seated position -you can also double-up on your sets of
GHDs. For GHD Sit-Ups, also perform crunches with the soles of your feet together in a
modified Indian-style seated position.

Class Cancellation

Sunday, December 26th, 2010

Classes will be canceled Monday December 27 for the am period, due to the weather. Classes will resume for the pm period. If you have any questions call the gym.

Rest Day

Sunday, December 26th, 2010