Archive for May, 2011

Happy Tuesday!

Posted: May 31, 2011 in Uncategorized

Three rounds of:
10 Deadlifts
30 GHD situps

Post load and time to comments.

Optional Strength

Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps

Post loads to comments.

Advertisements

Hero: “Whitten”

Posted: May 28, 2011 in Uncategorized

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20″ box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24″ box, 16lb ball), Graham Holmberg 35:42 (500m run).

Post time to comments.

HeroWhitten_th.jpg

Enlarge image

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


Lynne

Posted: May 27, 2011 in Uncategorized

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25
Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30

Post reps for both exercises in all rounds.

Compare to January 13, 2010

Filthy 50’s

Posted: May 26, 2011 in Uncategorized

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to April 2, 2011

Strength Day

Posted: May 25, 2011 in Uncategorized

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Post loads to comments.

Run/Pull/Squat

Posted: May 24, 2011 in Uncategorized

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron 11:29, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.

Post time to comments.

Lots of hip action today

Posted: May 23, 2011 in Uncategorized

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Post time to comments.

Helen Plus Some

Posted: May 21, 2011 in Uncategorized

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to March 25, 2011

Strength

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Compare to January 26, 2010

Forward Rolls!

Posted: May 20, 2011 in Uncategorized

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Post time to comments.

Compare to December 6, 2010

pull/push

Posted: May 19, 2011 in Uncategorized

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Post time to comments.

Compare to January 25, 2010