January 27, 2010

10 ROUNDSEVERY 90 SECONDS2 POWER CLEANS Nice to see some good form work, as well as corrections being made. Also some heavy weights being cleaned, with Dan, Salty and Steve all working over 200 lbs, and Sara at 121. I find this style of workout the best way to implement […]
January 25, 2010

The SUMO DEADLIFT (not SDHP!!!) has a lot of haters. In the Powerlifting community some scorn it, and its not been allowed in CrossFit competitions. I use it when someone (usually tall and inflexible) can’t get into a proper conventional DL setup, but feel that its worth the work to […]
January 22, 2010

Thursday night on the court we ran through a little sprint type team workout. Lots of recovery and not too brutal, but added up to plenty of work. 10 BACKSQUAT (185/135/95)RUN TO TIREFLIP/JUMP IN AND OUTRUN TO WALL AND BACK TIRE FLIP/ JUMP IN AND OUT10 PUSH PRESS (95/85/65/45)REPEAT RUN/ […]
January 21, 2010

150 swigs? That can leave a serious hangover! OK, as I was feeling under the weather, Steve O helped me out so I got some rest. No such luck for the rest of you! . .
January 18, 2010

Check out Steve O. competing in the Pittsburgh Open! Nice work Steve, who’s going to step up next? BARBELL COMPLEX LADDER1,2,3,4,5,5,4,3,2,1 OF:DEADLIFTPOWER CLEANFRONT SQUATPUSH PRESS . .
January 16, 2010

Congratulations!!! Ami and Tom A. are the proud parents of Nicholas Kadeem Arend. . .
January 15, 2010

Thursday evening gave us the opportunity for a “trifecta”, 3 segments in one session. First up was everyones favorite, a sprint on the Concept 2. ROW 1000 M. Following that, strength work focusing on body position and bar path: BENCH PRESS5X5 While the bench gets written off, there is A […]
January 13, 2010

Tuesdays workout was all about position. After the warmup heavy on PVC dislocates, OHS, and Sotts press we began Snatch Grip Deadlifts. As we worked up, emphasis was on keeping the bar in close and the chest lifted, putting the back to isometric overload.the second phase lifted us up on […]
January 11, 2010

Warmup:Row 2 minutes @ 20 SPM2 rounds “Cindy”Row 2 minutes @ 24 SPM2 rounds “Cindy” BACK SQUAT 5X5 (+2 light warmup sets)Make sure last 3 sets are at or near max effort. Finished with a “Red light-Green light” metcon. (thats what happens when I have a selection of dry erase […]