Saturday, October 31, 2009

Trick or Treat!


Happy Halloween!


Four Rounds, each for time of:

800 Meter Run

Rest as needed

Post times for each round to comments.

Friday, October 30, 2009

Heeeev Hoooo


Way to go Nathan!

3 Rounds for Time:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post load & time to comments.

Thursday, October 29, 2009

Rest


Will evaluation further enhance generations
to this?

Some theories on Human evaluation

Do you have any thoughts please post to comments.

Wednesday, October 28, 2009

One Of Our Champions


Congratulations to Diana who's finished
our 30 day Paleo challenge with some great
results 13lbs lost and a great improvement in
her all around Fitness. Good work girl!
(After Pictures Coming Soon)

Back Squat
1-1-1-1-1-1-1

Post pounds for each round comments.

Tuesday, October 27, 2009

3-2-1 Go!


Wall Ball

4 rounds for time of:

Row 400m
21 Burpees
Run 800m

Post time to comments.

Monday, October 26, 2009

Pain Storm


Flo Jo, Da Machine, Smoov

10,9,8,7,6,5,4,3,2,1 reps for time:
Thrusters 95/65
Ab Mat Sit-ups
Goblet Squat 53/35
Burpees
Deadlift 135/95
Ring Push-ups

Post load & time to comments.

Sunday, October 25, 2009

Saturday, October 24, 2009

Met-Con Anyone


Nic goin for it

For time:
Row a 5k

Post time to comments.

Friday, October 23, 2009

Here's Josh!





Congrats to Sheryll, Micki, Glenda & Julie for
successfully completing the Mechanics Program
Welcome aboard athletes!

Josh

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post load & time to comments

Thursday, October 22, 2009

Muscle Up!


Go for it ladies!

AMRAP in 15 minutes of:

25 Box jumps 24"
5 Muscle ups

Post rounds completed to comments.

Wednesday, October 21, 2009

Rest


Hang on Tara!

Runnin a flim flam!

Tuesday, October 20, 2009

Here's Diane!


Up, Up, and away!

For time:
21-15-9
Deadlift 225 lbs
Handstand push-ups

Post load & time to comments.

Monday, October 19, 2009

Burpees woooh!


Way to go Robert!

For time:
150 burpees

Post time to comments.

Sunday, October 18, 2009

Hold It!


No photos please

5 rounds of:
200m run
25 Burpees
100ft. Farmers walk 30#w/55#m

Post time to comments.

Saturday, October 17, 2009

Rest


Steady Jules Steeeady

Have a seat. Not!!!
Gotcha!

Friday, October 16, 2009

Squats Cleans


Before


After

For time 7 rounds of:
10 Squat cleans
10 Burpees

Post time & load to comments.

Thursday, October 15, 2009

Clean it!


Nic hittin some high pulls

For time:
30 clean and jerks 95#

Post load & time to comments.

Wednesday, October 14, 2009

Fran


Nathan,Robert & Tara Gettin Some!

3 round for time of:

21-15-9
Thrusters
Pull-Ups

Post load and time to comments.

Tuesday, October 13, 2009

Rest

video
Congrats to Anne aka "Da Machine" getting her
first unassisted Pull ups.

Monday, October 12, 2009

Okey Dokey


Future fire breather in the making, 11yr. old Miles.
Way to go buddy!

5 rounds for time of:

10 Deadlifts (95#)
10 Hang Power Cleans (95#)
10 Push Press (95#)
10 Front Squats (95#)

Flat-feet-treatment.

Sunday, October 11, 2009

Run


Sista I goin overhead

Run a 10k

Post time to comments.

Saturday, October 10, 2009

Bench Mark


Sin, Chela & Diana hard at work

one round for time of:

500m row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Post time to comments.

Friday, October 9, 2009

Rest


Foam Roller 1


Foam Roller 2

Take time to stretch

Thursday, October 8, 2009

Push ups/Sit ups


Get Some!

For time:
Push ups
10-9-8-7-6-5-4-3-2-1
Sit ups
2-4-6-8-10-12-14-16-18-20

Ex: 10 Push ups 2 Sit ups then 9 Push ups 4 Sit ups....

Post time to comments.

Wednesday, October 7, 2009

You can get with this or You can get with that


Marathoner vs Sprinter need I say more

10 rounds of:
100ft. Sprints

Post time of each round to comments.

Tuesday, October 6, 2009

Go!


Gone with the wind

3 rounds for time of:

400m run
21 Thrusters 95#
400m run
15 Thrusters
400m run
9 Thrusters

Post time & load to comments.

Monday, October 5, 2009

Sunday, October 4, 2009

Here's Kelly

video
Diana, Maggie, and Julie say hi to Cindy


Five rounds for time of:

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time & load to comments.

Saturday, October 3, 2009

Thirty Somethin


All together now!

"Dirty Thirty"

30 Box Jumps

30 Jumping Pull-ups

30 KB swings

30 Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 Supermans

30 Wallball (20/15)

30 Double unders or 100 Single jumps

30 Burpees

Post load and time to comments.

Friday, October 2, 2009

Total


Slam!

Back Squat, 1 rep
Front Press, 1 rep
Deadlift, 1 rep

Post load to comments.

Thursday, October 1, 2009

Rest


Paleo Part 1


Paleo Part 2


Foods To Avoid: Dairy


Food To Avoid: Grains


Foods To Avoid: Sugar