U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson… Read more »
Nikki and Rob celebrating their victories. Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds “Definiteness of purpose is the starting point of… Read more »
**Reminder no 9am class for Thursday** Marla working out foot placement before she races up the rope. EMOM x 10 3-5 Bar Muscle Ups 5 HSPU (unbroken) 2 min rest EMOM x 10 1 Rope Climb 10 Russian Swings… Read more »
Always fun to watch Robyns take flight. See what I did there? 😉 5RFR 2 Rope Climbs (15′) 10/7 Cal Row ME HSPU 1 min rest **Score is HSPU “It is during our darkest moments that we must focus… Read more »
Throw back to Chris holding his white elephant gift. ***Reminder no 10AM class today. ****Holiday WOD starting at 8AM. 12 Days Of Christmas Rope Climb (15’) DB Squat (35/25) DB Hang P CL (35/25) C2B Pull ups Burpees Am… Read more »
Today’s the day to meet Isabel, if you haven’t already. “Isabel” 30 Snatch (135/95) Buy out 6 Rope Climbs “Concentration is why some athletes are better than others. You develop that concentration in training and concentrate in a… Read more »
“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan,… Read more »
Chong showing how quick she can knock out those rope climbs. MetCon AMRAP 10 1000m Row ME DUs *Score is DUs Then… 5 Rope Climbs “He who conquers others is strong; He who conquers himself is mighty.” – Lao… Read more »
With Halloween just around the corner, we should all be working on our DEAD lifts. You never know when that might come in handy 😉 6 minute AMRAP 3 Deadlifts (315/220) 12 Pull-ups 12 Sit-ups Skill Work… Read more »
Lift heavy. Lift often. Eat a lot. WL 5 Sets 1 Squat Clean + 4 Front Squats *AHAP *2min rest b/n rounds Skill Pick a Skill and Work on it Keeping it heavy…
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!