Saturday December 8th 2012

What can these athletes do to improve the bottom position of their squat?     Take note of our new schedule for Saturday morning workouts. Make sure to arrive on time and ready to get after it. See you there! Saturday December 8th 2012 7:00 & 9:00 am WOD Teams of 3 (1 person working at a time)  75 Axle Bar Deadlift (205/135) *After every 25 deadlifts, team completes 40...

Friday December 7th 2012

During the olympic lifts, the barbell path must remain close to the athlete and in a straight line. Here Brian lets the bar get away from him during a power clean well over his body weight. Friday December 7th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD A. Thruster 1-1-1-1-1-1-1 – Pull barbell from rack. Must be one continuous movement from the bottom of the squat to...

Thursday December 6th 2012

Locked out   Thursday December 6th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. “Bottom To Bottom… Tabata Squats” 20 sec of work followed by 10 sec of rest. During the rest period hold the bottom position of a squat. Repeat for 8 intervals. Score is total number of squats completed. B. 2 sets of 1 min max calorie row rest :60 sec...

Wednesday December 5th 2012

Our roots Wednesday December 5th 2012  5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD Warm-up/skill – Learn the Split snatch A. “Parson Brown” For time: 10-8-6-4-2 reps of Split snatch (115/75) Barbell lunges (115/75) Push jerk (115/75) – Alternate feet for the split snatch Rest 3 Min EMOTM X 10 minutes 10 Pistols 25 Double unders – Scale Pistols with 15 very fast and deep...

Tuesday December 4th 2012

Eric with a solid push-up position Tuesday December 4th 2012  5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. 3 sets of: 12-15 pull-up rest 60 sec 12-15 kettle-bell swing (53/35) rest 60 sec 20 sec handstand rest 60 B. ” You’ll Go Down In History” 3 Rounds of: 10 Bear complex (75/55) 30 Handrelease push-up – Bear Complex is, Clean, Front squat, press, back...

Monday December 3, 2012

Games Season starts in March! Are you ready? Monday December 3, 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30, & 6:30 pm   WOD A. Back Squat 3-3-3 B. 20 rounds: 200 meter row rest 90 seconds -Keep the pace consistent. Score is total time.

Saturday December 1st 2012

Mitchell fighting to keep a tight bottom position during a squat snatch Saturday December 1st 2012 7:00, 8:00 am 9:00 am Competitor Try #4 (Final date) – Next Saturday our regular group class schedule will change to 7 & 9 am WOD Its the 1st of the month PAINSTORM folks! Time to call up your best bud in the gym, and go nuts with them on a Saturday workout....