October 31, 2009

Congrats to chase for pressing 160 yesterday! Also congrats go to Norm who is only inches from pulling 400 pounds. John also broke his 105 press barrier by 5 pounds.

Norm also completed 600 abmat sit-ups in 26 minutes. Pretty damn impressive.

Rest day.

October 30, 2009

Bracing

-----------------------

Double Unders 10-10-10-10-10

Back Squat

3-3-3-3-3

October 29, 2009

Happy birthday to our very own Pukie mascot, John, who is 23 today!

-------------------------

"John"

3 rounds for time:

10 Chest to bar pull-ups

29 Burpees

86 Sit-ups

October 27, 2009

Not just for men.

------------------------------------

Double Unders 10-10-10-10-10

3 rounds for time:

5 Muscle-ups

50 squats

October 26, 2009

***Congratulations to Chase who rack jerked 200# yesterday. Sore knee my ass. ;) ***

-----------------------------

Rest Day.

October 25, 2009

----------------------------------

Double Unders 10-10-10-10-10

5 rounds for time:

5 heavy deadlifts

5 L-pullups

October 23, 2009

Modern man is a wimp

--------------------------------------------

Double Unders 10-10-10-10-10

Make up a workout you missed.

October 22, 2009

----------------------------------------------

"KettleHell"

5 rounds for time of the following movements:

20 deadlifts
20 sumo deadlift high pulls
20 2-arm swings
10 right-arm swings
10 left-arm swings
10 right-arm snatches
10 left-arm snatches

October 21, 2009

Strength matters...

-------------------------------------------

Rest day. Enjoy it.

October 20, 2009

Chase pushing past his comfort zone.

http://www.marksdailyapple.com/flat-feet-treatment/

---------------------------------------

Double Unders 10-10-10-10-10

Make-up a workout you missed.

October 19, 2009

Me and Matt - FGB

***Congrats to John who completed 30 Muscle Ups for time yesterday as RX'd for the first time!***

------------------------------------

Double Unders 10-10-10-10-10

For Time:

30 HSPU

40 Pull-ups

50 KB Swings, 55#

60 Sit-ups

70 Burpees

October 18, 2009

Intensity.

--------------------------------

Double Unders 10-10-10-10-10

"Tyler"

5 rounds for time:

7 Muscle Ups

95# SDHP, 21 reps

October 17, 2009

This is called intensity. Good luck getting to this point doing curls and butt flexes in the mirror.

-------------------------------------------------------------------------------------------

Rest Day

October 16, 2009

To figure the conversion between KG and Lbs, multiply the KG by 2 then add 10%. 250kg = 550 lbs!

-----------------------------------------------------------------------

Double Unders 10-10-10-10-10

"Elizabeth"

21-15-9:

135# Squat Clean

Ring Dips

October 15, 2009

***Congratulations to Norm who set 3 huge PRs yesterday. The press at 140 (5# pr), the Squat at 205 (45# pr!) and the deadlift at 375 (10# pr).

--------------------------------------

Double Unders 10-10-10-10-10

21-15-9

53# Kettlebell Swings

Handstand Push-ups

The overhead squat is absolutely unparalleled in developing core strength. Who's going to be the first to get BW x 15?

----------------------------

Rest Day.

October 12, 2009

***Congratulations to Chase who PR'd Angie yesterday with a time of 24:38***

-----------------------------

Double Unders 10-10-10-10-10

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

October 11, 2009

***Congratulations to Chase who pressed 150 yesterday. He now has the best press in the gym...for now ;) ***

------------------------------

Double Unders 10-10-10-10-10

Death by Pull-up

October 10, 2009

John standing tall in the deadlift. This is a great finishing position.

Check out http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html. Read it and post your comments here.

------------------------------------------

Double Under 10-10-10-10-10

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

October 9, 2009

Never underestimate what lots of jumping can do for you...or to you.

-------------------------------------

Rest Day.

October 14, 2009

Dip, Drive, Press.

------------------------------------------

Double Unders 10-10-10-10-10

The Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Each round is a cycle through those motions 7 times. Touch and go at the bottom ONLY. If you let go of the bar it is a foul.

5 Rounds starting with 50% of your bodyweight and moving up 5% each round.

Each foul means you owe 20 burpees. These will be completed after the 5th round.

October 8, 2009

Notice where the kip went off. On the 5th rep, Chase's legs started straightening before his arms were fully extended which created a pendulum like action. Look for where the forward "C" should be. Here is a good example of how coordination can effect fitness and power output. You can be the strongest person in the world, but if you can't apply that force in a productive manner - it is useless.

-------------------------------------------

Double Unders 10-10-10-10-10

For Time:

80 squats

95# push press, 10 reps

60 squats

95# push press, 20 reps

40 squats

95# push press, 30 reps

20 squats

October 7, 2009

Stretch for developing the rack position. Borrowed from cf.com.

------------------------------------------------------------

Double Unders 10-10-10-10-10

15-12-9-6-3 for time:

185# Deadlift

HSPU

Vertical leap 1 foot above maximum reach

Deadlifts must be completed parallel grip.

October 6, 2009

***Congratulations to Chase for getting to 152 pull-ups in Death by Pull-up yesterday***

Soon we will also be starting a few more challenges.

Sorry for the lack of pictures - there will be more up tomorrow.

-------------------------------------------

Double Unders 10-10-10-10-10

AMRAP in 20 minutes of:

95# Snatch, 5 reps

3 Muscle-ups

October 5, 2009

Rest day.

October 4, 2009

"Fran"

21-15-9 of:

95# thrusters

pull-ups

October 3, 2009

SDHP at FGB4

---------------------------------------

Make-up a workout you missed.

October 2, 2009

------------------------------------------------------

Press 5-5-5-5-5

For time:

25 pull-ups

25 sit-ups

25 KB swings, 35 #

25 push-ups

25 ring-dips

25 knees to elbows

75 meter farmer carry, 90#

25 pull-ups

October 1, 2009

Playin around after the WOD

A lot of you have been experiencing great strength gains. This is awesome, but the gains may be coming so fast that your tendons and ligaments aren't strengthening at the same rate. This provides a very tendinitis friendly environment and is something we definitely have to look out for. Check out this link for more information and keep watching this site for other suggestions on body maintenance.

http://www.board.crossfit.com/search.php?searchid=3548918

-----------------------------------------

Rest Day