Category: Uncategorized

WOD: – Vertical Leap: 5-5-5-5-5 – Jump Rope: 10 minutes – 5-4-3-2-1 AQAP:Chest-to-bar Pull-upsThrusters 135/95Kettlebell Snatch (reps per side) 70/53 Post results/thoughts to comments Despite some bruised up forearms you guys all did a great job today. The kettlebell snatch is a tricky movement, some of you have got it down pretty well, some of you need some more work, either way you guys all did a great job with the movement. In addition, great work moving up the weight on the thrusters, it was good to see some of you push past your comfort level and work with a heavier load than normal, and lastly great work to those of you who are starting to get double-unders. See you guys tomorrow. Cheers. Phil, Dani, and Colleen working their thrusters…Colleen really stepping up to the plate, heavier kettlebell yesterday, heavier thrusters today, she’s…

WOD: – Squat Clean: 5-5-5-5-5 – AQAP:25 Kettlebell Swings 70/535 Burpees20 Kettlebell Swings 70/5310 Burpees15 Kettlebell Swings 70/5315 Burpees10 Kettlebell Swings 70/5320 Burpees5 Kettlebell Swings 70/5325 Burpees Post results/thoughts to comments Wow, killer WOD today guys…great work on it and way to push yourselves hard. It was awesome to see so many of you pushing hard through the last two sets of burpees when lungs were clearly destroyed. The olympic work is starting to get better and some of you are starting to get the Burgener Warm-up memorized. Rugby crew killed the WOD and themselves as usual. See you tomorrow. Cheers. Chad and Walter working through the workout…Walter making huge progress today on his burpees Nadir and Chris having a squat off The 5:45 PM crew making their way through the WOD Some of the rugby guys working through their dumbbell thrusters –…

WOD: – Jump Rope: 10 Minutes – 2010 Midwest Sectional Sunday WOD – As Many Reps As Possible5 Minutes Row For Calories4 Minutes Box Jumps 24/183 Minutes Hang Squat Snatch 75/452 Minutes Wall Ball 20/141 Minute Handstand Push-up Post results/thoughts to comments Hope everyone enjoyed the workout today, a bit off a different format but definitely a killer workout. It was good to see some of you working in a pretty competitive manner…top 30 or so if you had been at the midwest sectional on that workout. On another note people are making some big gains. Both Erik and Dani ran a half marathon yesterday…both chopping 13 minutes off their times from just over a month ago to 1:35 and 1:55 respectively…all while decreasing their volume. Although she has not been at the gym this past month we need to give a huge…

WOD: “Eva”5 rounds AQAP800m Run30 Kettlebell Swings 70/5330 Pull-ups Post results/thoughts to comments Not much to be said except for way to push through a brutal workout guys. For those who came in today you got a taste for what will likely be the longest workout you’ll ever see in the gym. 45 minutes plus of crushing pain, wait I thought you needed to go to the gym for like an hour and half to get a workout…you all know this is definitely not the case and you did an awesome job. While this workout was still a “shorter” time domain, you guys can begin to see where training in those shorter high intensity domains, i.e. 5-15 minutes, still allows you to train in the longer domains in an efficient manner. Awesome works guys and have a great weekend. See you Monday. Cheers….

WOD: – Strongman Work: 20 minutes to work with the atlas stones and tractor tires – “Diane”AQAP- 21-15-9Deadlift 225/155Handstand Push-ups Post results/thoughts to comments Way to go guys, awesome work today. I had a lot of fun working with the stones and tires with you guys, and I think for a bunch of you, you found yourselves doing something you didn’t expect. Flipping tires and lifting concrete stones for fitness, who would of thought that stuff up…fun stuff I think. Hope to see a bunch of you for a great WOD tomorrow…if not have a great weekend. Cheers. A big noon class of 10 or so people, hitting those deadlifts Trevor getting the 175lb stone to his shoulder Rick putting his beast face on for the tractor tire flips – Jade