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Sep 2012

13
Thursday

09.14.12 – Friday – Push Press and Helen

Happy Friday, everybody! Strength Push Press 5 – 5 – 5 WOD “Helen” 3 Rounds for Time: Run 400m 21 kettlebell swings (24kg / 16kg) 12 pullups I’ve had a couple of people ask why we don’t offer classes on Wednesday and Sunday. There are two main reasons for this: 1. I need the break….

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13
Thursday

09.13.12 – Thursday – Pullups!

The pullup bar is finally installed! Let the fun begin… Skill Strict Pullups (no kipping) 5 – 5 – 5 WOD 21-15-9: Ring dips Pullups (15 minute cap) Let’s talk pullup progression for just a moment. Pullups are hard. They demand quite a bit of upper-body strength, and can also be a challenge in terms…

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10
Monday

09.11.12 – Tuesday – Deadlifts and Diane

Today, we go heavy… Strength Deadlift 3 – 3 – 3 WOD “Diane” 21-15-9: Deadlift (50% of today’s DL, cap at 225#/155#) Handstand Pushup Today’s theme is simple: Keep. Your. Back. Straight. Straight does not mean vertical — you’ll have to face that chest down towards the ground in order to get into a good…

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9
Sunday

09.10.12 – Monday – Front Squats, Hang Cleans and Pushups

Happy Monday! Today’s front squats have the same rep scheme as last Monday’s front squats. If you feel comfortable with the movement, see if you can go a little heavier than last week! Strength Front Squat 5 – 5 – 5 – 5 WOD 5 Rounds for Time: 15 Hang Power Cleans (40% of today’s…

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7
Friday

09.08.12 – Saturday – Handstands and a Hero

Today we’re doing a “hero” WOD. These are workouts named after military or police officers who have died in the line of duty. They are very hard, and typically take much longer than your average WOD. Some people like to think of hero WODs as a way to honor the fallen. Others just consider them…

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6
Thursday

09.07.12 – Friday – Sprints and Double Unders

Friday Funday! Skill 3x 400m Sprint Full recovery between sprints Double-under practice WOD 10 min AMRAP: 30 double unders 15 pushups 10 situps 5 box jumps (24″/20″) Thanks for a great first full week in the new gym, everybody! It looks like we will indeed have our grand opening on Saturday, September 29, so mark…

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5
Wednesday

09.06.12 – Thursday – Power Cleans and Tabata

Strength Power Cleans 3 – 3 – 3 – 3 – 3 WOD Tabata: Kettlebell Swings Goblet Squats We’ll spend a decent amount of time working on the “rack” position today. This is the position pictured above. It’s the position in which the bar stays during a front squat, and the position in which the…

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3
Monday

09.04.12 – Tuesday – Push Press and modified Cindy

Happy Tuesday! I hope everybody had a good holiday weekend. Let’s get right down to business: Strength Push Press 5 – 5 – 5 WOD Modified Cindy 20 minute AMRAP 5 Sumo Deadlift High Pulls (95#/65#) 10 pushups 15 air squats [youtube http://www.youtube.com/watch?v=IewlDXTfbjU]   Air squats: Simple to learn, difficult to master. Spending a few…

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2
Sunday

09.03.12 – Monday – Front Squats and Power Cleans

Happy Labor Day! Remember, classes are at 7:30 a.m. and 9:00 a.m. Our usual weekday schedule will be in effect starting tomorrow (Tuesday). Strength Front Squat 5 – 5 – 5 – 5 WOD For Time: Run 800m 50 Power Cleans @ 50% of Front Squat Run 800m I just want to say THANK YOU…

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