Tony at one with the floor… 5 RFT 5DL (225/155) 10 Burpees Then Tabata x 4 each Hardstyle Plank L Side Plank R Side Plank “We generate fears while we sit. We overcome them by action.” –… Read more »
When you just can’t hold back the laughter as you ride… 1RM Snatch complex: Snatch Pull + 6 Sec Down + Squat Snatch Then Plank Shoulder Taps 30 sec x 4 (30 sec rest) “Strength doesn’t come… Read more »
Keagan getting in some warm up sets before his deadlifts on Monday. Strength 7X1 Power Clean Front Squat Push Jerk Front Squat Split Jerk *2 min Rest **Pick weight Buy out: 10x :10/:05 Hardstyle Plank “The roots of… Read more »
Justin demonstrating some rings movements a while back. “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips Buy out Tabata Plank “If you are afraid of failure you don’t deserve to be successful!” – Charles Barkley
Nick & Scott during the partner competition on Sat. Each working for just one more wb or one more cal toward the total. Way to go guys! Strength 1 RM Clean & Jerk Buy out 3mins Hardstyle Plank … Read more »
Jess working on her 3RM Power Clean last week. Consistency is leading to new gainz. Buy in 3 min Plank Weights Heavy Russian Swings Rx= 200 Total Swings Rx+= 300 Total Swings *Pick Heavy Weight= Score “Successful… Read more »
In the United States, Flag Day is celebrated on June 14. It commemorates the adoption of the flag of the United States, which happened on June 14, 1777, by resolution of the Second Continental Congress. Now you know. MetCon “Diane”… Read more »
Despite a struggle or two (which we’ve all got), Brian has been steadily improving and the deadlift is something to cross off the list. What exactly are we looking for? We’re looking to make sure the butt and the… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!