Strength
max rep deadlift @ 2X bodyweight
WOD
5 Rounds
10 thrusters
10 burpees
10 pullups
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« July 2009 | Main | September 2009 »
August 2009
August 31, 2009
August 28, 2009
Strength
3x10 deadlift
WOD
5 Rounds for time:
6 Squat Cleans
12 Pushups (chest to deck!)
18 box jumps wall ball in perfect harmony
August 27, 2009
JELLY LEGS
4 rounds for time:
400m run
50 squats
August 26, 2009
strength
back squat 3x10
30-25-20-15-10 and 5 rep rounds of:
Burpee
Pull-up
we will be closing at 6pm tonight. we are going to the Dutchess County Fair to crush some pullups at the marine booth
August 25, 2009
August 24, 2009
August 20, 2009
HAPPY BIRTHDAY STEVE
since everyone usually takes thursday as a rest day, we will be holding off on the birthday wod until friday. Filthy 53!! rest up, this one should be awful. however, if you are coming today, get here early because we're closing at 6pm
August 19, 2009
5 rounds
21 SDHP
21 Wall Ball
steve does his best swimsuit model impression while keeping gregs cindy score
August 17, 2009
August 14, 2009
on the minute for 12 minutes:
3 power cleans
3 burpees
rachel cranking out her 500m row
Robb Wolf - The Zone and Athletic Performance
Barry Sears IS PALEO - FOOD QUALITY FIRST!!
will you look as good as Jack LaLanne at 93?
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.
