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Entries in BP.3 (4)

Sunday
Jan012012

Monday January 2, 2012

Nick pulled out all the stops to get through Eva... most notably, his chalk angel.

 

WOD

ROMIK

- SMR: shoulders

- supine hamstring stretch 2 min/side

- FS hold 1 min

 

Strength

A. ext shoulder rotation 3 x 15/side

B. bench press 3-3-3-3-AMRAP; rest as needed

C. max pushups in 30 sec. x 4; rest 1 min

 

MetCon

"Annie"

50-40-30-20-10 reps for time:

- double-unders

- abmat situps

 

Post results and thoughts to comments.

Tuesday
Dec132011

Wednesday December 14, 2011

Check it out! ..."Cirque du Cadence".  Scott Z., our November Paleo champ, awesomely (and generously) decided to use his winnings to get the gym a new toy.  So we now have our very own slack line to play with.  Thanks Scott, what a great idea! Check out some of the stuff I'm sure we'll all totally be doing in no time at all...  http://youtu.be/ZPpDN0coscA

 

 

WOD 

ROMIK

- SMR: shoulders/upper back

- supine ham stretch 2 min/side

 

Strength

A. shoulder external rotation 3 x 15/side

B. bench press 3-3-3-3-AMRAP; rest as needed

 

MetCon

7 RFT:

- 21-18-15-12-9-6-3 pullups

- 3-6-9-12-15-18-21 burpees

- 20 abmat situps

*pullup reps decrease each round, burpees increase, situps stay the same

 

Post results and thoughts to comments.

Saturday
Nov192011

Saturday November 19, 2011

Garrett knocking out some handstand pushups.

 

 

WOD

ROMIK

- SMR: shoulders

- pigeon 2 min/side

- Supine hamstring stretch 2 min/side

 

Supplemental

- ext rotation w band 3 x 15/side

 

Strength

- Bench press 3-3-3-3-AMRAP; rest as needed

 

MetCon

On the rower:

- 10 min @ 20 spm for lowest avg. 500m split 

 

rest 10 min, then

 

On the Wattbike

- 10 min out of the seat for max distance

 

*you can do these in any order.

 

 

 

Post results and thoughts to comments.

Saturday
Oct292011

Sunday October 30, 2011

Well I know one person at the gym who doesn't hate the sleds... :)

 

9am Oly class WOD with Matt

- Snatch 1-1-1-1-1

- Jerk 1-1-1-1-1

- Front Squat 2-2-2

 

Strength cycle WOD

- Bench Press: 3-3-3-3-AMRAP; rest as needed

*This can be done during open gym from 10am to noon today.  Or if you can't make it in today, you can make it up tomorrow.

 

Post results and thoughts to comments.