Strength Work
Clean&Jerk 5x1
WOD
"Nicole"
AMRAP in 20 minutes
400m run
max rep pullups
paleo salad
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« May 2009 | Main | July 2009 »
June 2009
June 30, 2009
June 29, 2009
Strength Work
Back Squat 3x3
WOD
"Tabata Mash Up"
KB Swings
Squats
alternating efforts
robin deadlifts 135 pounds!
June 26, 2009
June 24, 2009
June 23, 2009
Helen
3 rounds for time:
400m run
21 kb swings
12 pullups
over a year ago.. jeff, steve and yogi do helen. yogi added weight to the run
June 22, 2009
June 19, 2009
We will be closing early tonight -- The state Class C softball champions from Rhinebeck High School, as well as track and field athlete Elizabeth Marvin, will be honored in the "Parade of Champions" at 6 p.m. today in Rhinebeck.
Rhinebeck Honors State Champs Today
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
our 7am ladies hit huge PRs today on their deadlifts! Susan pulled 95 pounds for 5 reps then pulled 100 pounds for 3 reps!! Just a month ago she couldn't pull any more than 55 pounds!! Robin and Lynn both pulled 135 pounds for 2! Excellent work ladies!!
"what the hell are these people doing?"
June 17, 2009
Strength Work
Snatch 5x1
Clean & Jerk 3x1
WOD
3 rounds for time:
10 SDHP
20 burpees
30 box jumps
matty feeling good after a 500m row
seven habits of highly effective athletes
big apple bbq party 2009
June 16, 2009
June 15, 2009
July 2010
World Class Fitness
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
