ABOUT TIME PROTEIN ORDER & WOD 8.1.12

Starting tomorrow there will be an About Time Protein order form in the gym. If your supply is running low, now is the time to order up! The next order won't be until September.  The deadline for this month's order will be Monday August 8th.


STRENGTH:

Hip extensions

3x20

Ring dips

3x8


MET-CON:

5 rounds for time:

20 SDHP, 75#
20 KBS, 1.5 pood
200m run

Post time to comments.

WOD 7.31.12

STRENGTH:

Squat clean and jerk

5-5-5-5-5

MET-CON:

3 rounds (7 minute cap):

30 HR push-ups
21 Overhead squats

-rest 30 seconds

3 rounds (7 minute cap):

30 GHD sit-ups
21 Ground to overhead

If all 3 rounds are not completed, your score is rounds completed + reps completed.

Post loads and times to comments.

FESTIVUS GAMES WODs and WOD 7.30.12

Below are the WODs I will have to do this coming Saturday August 4th from 9am-5pm at Fearless Athletics for the 2012 Festivus Games!!! It'd be great to see everyone come out. It is sure to be a great day!!!

1.novice and intermediate-. 2k row. You need to record the smallest unit of measurement (hundreths). This should help us avoid a potential tie.

2. novice and intermediate-(Feat of strength)-establish a 1 rep max deadlift in 10 minutes, you can drop the deadlift once you are at full extension.

3. Novice- chipper 10 minute cap (as many REPS as possible) 10 burpees, 20 jumping pull ups, 30 sit ups, 40 kb swings (35/26 lbs), 50 air squats, 200 single unders. (kettlebells are overhead and in line with the ears. Kb’s do not need to be perfectly bottoms up)

If an athlete completes 1 full round they start over and go until 10 minute cap is achieved. Jumping pull up standard (when standing on plates with arms at full extension wrist should be at bar height. (knee bent to the approximate height when one receives the bar on a power clean)

3. Intermediate (chipper – 10 minute cap) as many reps as possible. 10 burpees, 20 pull ups, 30 sit ups, 40 kb swings (53/35 lbs), 50 air squats ,100 double unders . Pull ups are not scaled. Chin must be clearly over the bar and at the bottom the arms must reach full extension. Same rules for Kettlebell swings.

SKILL:

GHD sit-ups

3x12

Ring push-ups

3x8

MET-CON:

3 rounds:

2 minute AMRAP:
185# Deadlift
-rest 30 seconds


2 minute AMRAP:
Burpees
-rest 30 seconds                                                                                                                                       


2 minute AMRAP:
DB Shoulder to overhead, 50#
-rest 30 seconds

Post total reps for each movement to comments.                                                                        

WOD 7.28.12

EMOM for 10 minutes:

2 Driveway shuttles
5 DB push presses, 50#
10 Squats

Post thoughts and weight used to comments.

WOD 7.27.12

"Lynne"

5 rounds for max reps:

Body weight bench press
Pull-ups

Post reps for each movement of each round to comments.

WOD 7.26.12/Are You Willing to No Rep Yourself?

Were your knees, hips, and elbows fully extended on that last thruster? Was that last squat below parallel? Did your chin reach the bar on that last pull-up? No? Then you should want to be honest with yourself, your coach, and your fellow athletes. No rep yourself and do it again! In the end, you are the only one that is being cheated by not doing the work completely. Results come from hard work, not short cuts. Everyone wants the fastest time in class, no one wants to be last, but by following the movement standards you can be proud if your scores that get posted on the board. Whatever it is, you earned it with honesty, all out effort, and hard work.

SKILL:
Knees to elbows
10-10-10
Handstand push-ups
8-8-8

MET-CON:

Every 30 seconds for 5 minutes:

3 Front squats, 135#

*The bar must be cleaned (squat, power, or muscle) off the floor. No racks allowed. After the 3 front squats are completed, you must remain in the front rack position until the WOD is over. There is a 5 burpee penalty for each time the weight is put down. The burpee penalty must be completed before the next 30 seconds begins. If you can not finish the burpees in time, there is no rest. Clean the bar back up and perform the next set of front squats.

Post thoughts about the WOD and number of burpees performed to comments.

WOD 7.25.12

STRENGTH:

Deadlift

3-3-3-3-3

MET-CON:

10 minute AMRAP:

10 Med ball sit-ups
15 Med ball push-ups
20 Med ball front squats

Post loads and rounds/reps to comments.