May20

May 21, 2012

by johnburns

TECH/STRENGTH:
- Thrusters, 5×3, 75%
(If you don’t have a 1RM, then you will find one today in place of the 5×3.)

Partner WOD:
- 1k Row/L-Sit
One Rows while the other performs a max L-Sit hold. As soon as the L-Sit partner fails and has to touch the floor, the Rowing partner immediately stops rowing, and at which point the two will switch positions. Go back and forth until you’ve reached 1000m. Challenge yourself with these L-Sits, don’t chince out. Use paralettes, 12″ boxes, or stack plates. If you use the rings, they must be close to the floor. Scale by L-Sitting with 1 leg straight , 1 leg bent, or both legs bent.

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May17

May 18, 2012

by johnburns

Here’s a good article on sugar addiction. Let us know what you think!
http://meetthenaturopathicdoctor.com/tag/adhd-in-children/

WOD1:
- 3 Rounds
5 Muscle Ups
5 Dead Lifts (80%)
Run 200m

REST 3 Minutes

WOD2:
- 3 Rounds
15 Toes 2 Bar
8 Hand Stand Push Ups

REST 3 Minutes

WOD3:
30 Pull Ups
20 Reps of Shoulder 2 Overhead (90% of Shoulder Press 1RM)
Run 1 Mile

Time this from beginning of WOD1 to the end of WOD3. Collect splits for each WOD as well. Most importantly…have fun.

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May16

May 17, 2012

by johnburns

WOD: Tabata
Rotating Side Planks (alt left/right each set)
Swimmer Pulls
Hollow Holds
Superman Holds

Strength:
Bench, 5×10, 60% (90s rest)

It's a different kind of WOD today.

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May15

May 16, 2012

by johnburns

Tech:
Rowing

Team WOD:
Each Team of 2 must complete the following:
-6 x 500m Rows (each member rows 3 x 500’s)
-80 Dips (1 person at a time)
-200 Wall Ball Shots (1 person at a time)
-100 Hanging Snatches (75/45)
(The evolutions can be done in any order, however, once a team has begun an evolution, they must finish it out before moving on to the next one.)

Warm Down, Stretch, Roll

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May15

Dog Mountain Postponed

by johnburns

We are postponing the Dog Mountain Hike. There are a number of folks who would like to participate in it but happen to be out of town that weekend. Looks like it will be sometime in June. We will take another look at it in a few weeks. My apologies if this is an inconvenience to anyone.

Thank you!

John

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