we will not be open this afternoon. we are having a birthday celebration for the grandmother. we will be back in action on thursday
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« August 2009 | Main | October 2009 »
September 2009
September 30, 2009
September 29, 2009
September 28, 2009
September 23, 2009
September 21, 2009
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
September 18, 2009
back squat 5x5
wod
3 rounds
1 min deadlift @ bodyweight
1 minute box jump
1 minute situp
rest 1 minute
fight gone bad June 2008
September 16, 2009
Strength
Press 5x3 @ 80% 1RM
WOD
50 walking lunges
10 burpees
10 K2E
40 walking lunges
10 burpees
10 K2E
30 walking lunges
10 burpees
10 K2E
20 walking lunges
10 burpees
10 K2E
10 walking lunges
10 burpees
10 K2E
Turkish Getups with Jeff
September 15, 2009
September 13, 2009
Monday 091409
Snatch 1RM
Overhead Squat; max reps @ 95/135
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
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20 minutes later....
September 11, 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.
