January 2012
4 posts
2 tags
WOD 1/18/12
STRENGTH & SKILLS Wendler Program Week 2 (A)Shoulder Press: -(3, 3, 3+ @70%, 80%, 90%) 45,55,60 _______________________ CONDITIONING 5 ROUNDS OF: (13.something) -5 DB Power Snatch RT 20# -5 DB Push Press RT -5 DB Power Snatch LT -5 DB Push Press LT -1 suicide sprint *Suicide sprint = 1x10yd shuttle + 1x20yd shuttle + 1x30yd shuttle + 1x40yd shuttle. That is a total of 200yds of sprinting...
Jan 19th
4 tags
WOD 1/16/12
STRENGTH & SKILLS Add 5lbs-10lbs to your previous 90% Back Squat. (A1)Back Squat (5, 5, 5+ @65%,75%,85%) 75-85-95 (A2)3 x Max Rep of Chin Ups 6-6-6 (green band) *Rest 20sec after your BS then do as many reps as possible of chin ups to failure, kip if needed. Rest 4min before your next BS set. (B)Squat Clean - (1,1,1,1,1,1,1) 60,65,70,75,80,85,90* PR!!
Jan 18th
Paula Dean chose to get Type 2 Diebetes →
strongisbeautiful: nothingbutfoma: I like this quote: ‎”When your signature dish is hamburger in between a doughnut, and you’ve been cheerfully selling this stuff knowing all along that you’ve got Type 2 Diabetes … It’s in bad taste if nothing else. How long has she known? I suspect a very long time.” - Anthony Bourdain on Paula Deen’s announcement Spot on, Type 2 diabetes is a lifestyle...
Jan 18th
5 notes
Jan 16th
December 2011
2 posts
Dec 10th
1 tag
The first twenty.
So about 2 and a half months ago, the owner of my gym decided that he wanted to work with a few of us to help meet fitness and weight loss goals. We did a full nutritional evaluation, and meet up every other week as a group to check in, and see how we are all doing. We went into the biological and chemical reactions that happen when we eat, and how to optimize those processes. We talked about...
Dec 2nd
October 2011
4 posts
Oct 26th
Oct 13th
23 notes
3 tags
WOD 10/10/11
STRENGTH CYCLE WEEK#2 BENCH PRESS: (Recommended) -3, 3, 3+ @70%-80%-90% - 55-65-75(5) SQUAT CLEAN REVIEW: -All athletes will review squat clean techniques with instructors, then those still new to the Olympic lifts will continue to work on form and technique while more advanced lifters will perform 10 working sets of 1 rep each. During the 10×1 work sets the athletes will still be under the...
Oct 10th
1 tag
Oct 9th
September 2011
10 posts
Sep 30th
202 notes
3 tags
WOD 9/26/11
Shoulder Press -5,5,5+ @65%-75%-85% 45-55-65 “RANDY” FOR TIME: 5:00 even -75 POWER SNATCHES 35LBS REST THEN DO.. -2 X 400M @90sec rest interval *After completing “Randy” rest 1/2 the amount of time before starting your first 400m.. Took me 14:45 total to complete the whole thing. Def have to work on my running and overall conditioning. 
Sep 27th
4 notes
3 tags
WOD 9/22/11
BENCH PRESS: -5,5,5 @40%-50%-60% BACK SQUAT: -5,5,5 @40%-50%-60% 3 Rounds: 5 Pullups 10 Pushups 15 Squats Run 200m after each round.  
Sep 23rd
Sep 22nd
4 tags
WOD 9/20/11
Just did strength yesterday, since I had hockey practice last night. That’s MORE than enough conditioning.  De-loading  Week: SHOULDER PRESS: -5,5,5 @40%-50%-60% 25-35-45 DEADLIFT: -5,5,5 @40%-50%-60% 75-90-115 
Sep 21st
4 notes
3 tags
WOD 9/14/11
Still playing catch up.. DEADLIFT: -5, 3, 1+ @75-85-95% 135-155-170(x3) SHOULDER PRESS: -5, 3, 1+ @75-85-95%  55-60-65(x3) COMPLETE 4 ROUNDS OF: 8:36 -12 DIPS -8 DB SQUAT SNATCH (#15) *8 squat snatches on the right arm then 8reps on the left.. 
Sep 15th
the first customer i helped today
losertakesall: was unironically wearing one of those t-shirts that looks like a tuxedo, so I guess that’s the kind of day I’ll be having. No shit, Justin ( from my work) was wearing the exact same thing.
Sep 13th
3 notes
3 tags
WOD 9/12/11
Playing Catch up from last week: BENCH PRESS: -3, 3, 3+(13) @70-80-90% BACK SQUAT: -3, 3, 3+ 1 @70-80-90% TABATA 20/10 OF: -THRUSTERS (45LB) -RENEGADE ROW (15) -MED BALL TWIST AND TOSS (10) -TACTICAL KB LUNGE(15) -ROW *Perform 8 rounds of 20sec on 10sec off.
Sep 13th
1 tag
Sep 5th
10 notes
1 tag
Sep 2nd
132 notes
August 2011
8 posts
2 tags
WOD 8/29/11
BACK SQUAT: -5,5,5+ @65%-75%-85% (60-70-80x6)  GHD SIT UPS: -35 to 50+ reps total. 5 ROUNDS OF: 13:04 -50FT OVERHEAD WALKING LUNGE (45LB/25LB) -20 BURPEES had to go to 10 after the 3rd round. 
Aug 29th
2 tags
This week I survived an earthquake, tornado, and a hurricane. I have no power, but I’m ok. Lisa is ok. Our cats are ok. Our home is ok. Nothing like sitting in a bathtub with a helmet on and couch cushions surrounding you and your significant other to put things into perspective.
Aug 28th
5 tags
Aug 25th
19,457 notes
2 tags
WOD 8/24/11
DEADLIFT: -5,5,AMRAP @65%-75%-85%  120-135-145 BACK EXTENSIONS: -3 X 15 ROMANIAN DB DEADLIFT: -3 X 10 (15#) 2 RDS FOR TIME: (14:51) -5 PUSH UPS -5 SIT UPS -100YD SPRINT -10 PUSH UPS -10 SIT UPS -80YD SPRINT -15 PUSH UPS -15 SIT UPS -60YD SPRINT -20 PUSH UPS -20 SIT UPS -40YD SPRINT *Rest 45sec between rds..
Aug 25th
1 tag
Aug 23rd
3 tags
WOD 8/22/11
SHOULDER PRESS: -5, 5, 5 or more reps *@65%, 75%, 85% 40-45-50(x10) -SHRUGS (3 x 15) 20# -DB PUSH PRESS (3X10)20#
Aug 23rd
3 tags
Aug 14th
68 notes
2 tags
WOD 8/3/11
3 ROUNDS OF -6 JAMMER SWITCH PRESS (35) -6 MED BALL TWIST + TOSS *6 on each side 3 ROUNDS OF -6 renegade rows (15) -12 jumping lunges *6 rows on each side. 12 lunges on each side 3 ROUNDS OF -6 UNI KB BENCH PRESS (15) -6 KBS + 6 CLAPPING PUSH UP(35) *6 on each side. Do 10 simultaneous reps of the bench press after the 12 unilateral reps in rd 3 3 ROUNDS OF -8 DB HANG POWER SNATCH (15) -6...
Aug 3rd
July 2011
6 posts
1 tag
Jul 29th
1 tag
WOD 7/25/11
“MOVING DAY” -In teams move as much total weight from Unit 102 to Unit 106 as possible in 20min. OI!!
Jul 26th
Jul 22nd
Jul 21st
1 tag
Jul 14th
1 tag
Jul 14th
June 2011
1 post
2 tags
WOD 6/20/11
So after a very long stretch of spring league I’m FINALLY back at the gym!! DEADLIFT: -3 X 5 @85% 155-155-155 DUMBBELL ROMANIAN DEADLIFT -4 x 10 20# 4 ROUNDS OF: -10 DB PUSH PRESS 20# -15 BACK EXTENSIONS -2 X 50M SHUTTLE 11:26 Took a lot longer than I wanted it, but it felt good to get back out doing stuff. I took it a little easy weight-wise just cause I would like to go...
Jun 21st
May 2011
7 posts
1 tag
May 17th
May 11th
763 notes
1 tag
WOD 5/10/11
Warmup: 600m run Rollers Pylo drills 200m run Gymnastic skill work (side note I suck at all gymnastics) REPS OF 20-15-10 OF:(9:08) -SUMO DEADLIFT HIGH PULL 55# -KETTLEBELL SWINGS 35# -BOX JUMPS 16”
May 11th
haguenite: What I feel like I look like when running: What I probably look like when running:
May 6th
3 tags
WOD 5/4/11
SHOULDER PRESS: 5, 3, 1 @85%-90%-95% 55/65/70 SPLIT JERK: 1, 1, 1, 1, 1, 1, 1  85-85-90-95-100-100-fail TEAM CLEAN AND JERK: 4 rounds 65# max -Teams of 3 or more set-up with 1 empty bar and in turn C&J (squat clean and push-jerk) 15 reps until each member has had a turn. Those who could manage 15 reps without setting the bar down stay “in” and continue for the next round. Each...
May 5th
2 tags
WOD 5/2/11
OVERHEAD SQUAT: (60) -1, 1, 1, 1, 1, 1, 1 WEIGHTED BOX STEP-UPS: (#15) -4×20 *10 Step ups with each leg AMRAP IN 15MIN OF: (4) -5 SINGLE ARM DB or KB PUSH PRESS -4 Pull Ups -4 Dips -4 PullUps -4Dips -200M RUN
May 3rd
1 tag
May 2nd
April 2011
10 posts
1 tag
Apr 29th
1 tag
I'm kinda famous.... →
Apr 20th
1 tag
Apr 14th
1 tag
Apr 14th
From Calendar to Gift Bags →
This is so freaking cool!
Apr 12th
1 tag
WOD 4/8/2011
Bench Press: -3×1 (90-90-90) -7×3 @75% of 1RM, with 45sec rest intervals (#65) Conditioning: AMRAP in 7min (13) Resistance Sprints - 10 meters 7 sit ups 
Apr 12th
Apr 6th
1 tag
WOD 4/4/11
Conditioning: 8 (yes omg EIGHT) rounds for time: 200m run 20 DB hanging power cleans. 15# 7 box jumps Sooooo I had a crescendo of hockey and decided that i deserved some time off. Well this was one HELL of a workout to come back to after 3 weeks off. There was a cutoff of 40 min and I hit it like a bird into a poorly placed window. 6 rounds in 41 and change. It’s ok thought cause...
Apr 4th