September 7, 2009

Work up to 5 heavy sets2 clean+ 1 jerk (power cleans, push press or push jerk all OK) Then we worked our way around the room giving everyone a chance to do their “best” Clean and jerk. Best was to be a balance of technique, improvement, and weight- not just […]
September 4, 2009

I love to travel, but I always look forward to coming back to teach. It felt great to get back into the gym and see everyone, and in a fleeting moment of sympathy, I actually switched up the planned wod. In teams of 315 minute AMRAPRow 250 M15 swings15 box […]
August 21, 2009

Double under time! For those in class with double unders good to go, the workout was:5 rounds40 double unders30 squats20 pushups For some of the more double under frustrated, they got their work in without a meltdown:5 rounds40 squats30 pushups20 double unders Everyone got to grab a heavy set of […]
August 19, 2009

A few years ago, my workouts tended to be longer, more grueling met-cons. I’ve learned how to program more effective overall programming (Focus on Strength, Technical movements, shorter met-con “finishers”), but there is still a time for grinding it out. Tuesday was one of those nights! Team workoutRotate through 3 […]
August 17, 2009

Sara in good position @155 for 3! (I like the lifted elbows, looks like the head may be raising up a little though) Salty @150 Kg (330 Lbs), going more high bar style (notice his wrists taking a beating) Frances with the bell truly overhead (and a little over-arched mid […]
August 14, 2009

10 rounds10 thrusters on the minutemen use 1/2 BW in DBswomen use 1/3 BW in DBs Followed by 3 sets of the “Cradle of Pain” Finished with our first “FORM PERFECTION COMPETITION”1st round, 10 bodyweight squatswinners went on to pushups “runner ups” helped in the judgingJohn, Steph and Sara went […]
August 12, 2009

Tuesday workout5 rounds Rolling Burpees (1 minute max reps for each exercise)DeadliftsWall Ball1 minute rest The focus was on getting quality deadlifts in under duress, then to keep going. Usually in a combination like this, I would want to barbell work to be done first (rested and under control), then […]
August 10, 2009

Strength Focus: weighted pullupsThe rule of thumb here was if you were at 10 or more pullups, add weight up to a max attempt. Anyone starting with less than 10 was to just use the time to work on pullups unweighted. One of the things that seemed to help a […]
August 7, 2009

Thursday was time for a quick metcon, then a little fun. The warmup included a few walking lunges, bearcrawls and broadjumps along with the usual squats and pushups. An extra set of broadjumps got everyone ready for the workout: 21-15-9KB SwingsPushups Simple, but a nice short blast, even with Salty […]