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Archives December 2011

31
Dec

January ’12 Workout Plan

January ’12 Workout Plan

30
Dec

Daily Workout 12.31.11

Class will be held at 1000 today. Sign up in Zen Planner! Metcon 75 Overhead Squats (95/65) Perform in as few sets as possible. This isn’t for time — rest as needed between efforts. Then skillwork. Post your sets for squats to the comments, and tell us your resolutions for 2012. The gym will be …

29
Dec

Daily Workout 12.30.11

Classes will be held at 0930 and 1700 today. Sign up in Zen Planner! Strength & Assistance Work Press 5/3/1+ @ 85%, 90%, and 95% of your 1RM. 5×10 Russian Kettlebell Swings Metcon 2 rounds of: 15 Bar-Facing Burpees 15 Power Cleans (135/95) Post strength stats and time for metcon to comments.  

28
Dec

Daily Workout 12.29.11

Classes will be held at 0930 and 1800 today. Sign up in Zen Planner! Strength & Assistance Work Squat 5/3/1+ @ 85%, 90%, and 95% of your 1RM. 6 sets of strict Pullups @ 60% of max reps. If you need more Pushup work, repeat Monday’s sets. Metcon Row 500m x 4. Rest 45 seconds …

27
Dec

Daily Workout 12.28.11

Classes will be held at 0930 and 1800 today, with Open Gym at 1900. Sign up in Zen Planner! 1/2 Murph For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run Partition the Pullups, Pushups, and Squats as needed. Start and finish with the run. If you’ve got a 20-pound vest or body …

26
Dec

Daily Workout 12.27.11

Classes will be held at 0930 and 1800 today. Sign up in Zen Planner! Strength & Assistance Work Bench Press 5/5/5+ @ 85% of your 1RM. 5×8 Step-Ups Metcon 12 Minute AMRAP 1, 2, 3…Infinity reps of: Wall Walks Turkish Get-Ups Post strength stats and rounds achieved in metcon to comments. Are Antibiotics Making Us …

25
Dec

Daily Workout 12.26.11

Classes will be held at 0930 and 1800 today, with Open Gym at 1900. Sign up in Zen Planner! Strength & Assistance Work Deadlift 1×5+ @ 85% of your 1RM. Metcon 5 rounds for time of: 10 Man Makers 15 Power Wallballs Post strength stats and time for metcon to comments. 7 Things Highly Productive …

23
Dec

Gym Closed 12.24 and 12.25

Enjoy the holidays!

22
Dec

Daily Workout 12.23.11

Strength & Assistance Work Squat 5/5/5+ @ 85% of your 1RM. 5 sets of strict Pullups @ 60% of max reps. If your Pushups need more work, repeat sets from Tuesday. Metcon Max Burpees in 7 minutes. Post strength stats and number of burpees to comments, and compare to 12.5.11. Study: Brief, Intense¬†Exercise¬†Lowers Blood Sugar …

21
Dec

Daily Workout 12.22.11

Strength Retest max Pullups & Pushups. Metcon Diane 21-15-9 rep rounds of Deadlift (225/155) Handstand Pushups Post new maxes and time for metcon to comments, and compare to 6.11.11. The Back Squat

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