November 1, 2009

For time:
10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up

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

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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!

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"John"

3 rounds for time:

10 Chest to bar pull-ups

29 Burpees

86 Sit-ups

October 27, 2009

Not just for men.

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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. ;) ***

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Rest Day.

October 25, 2009

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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

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Double Unders 10-10-10-10-10

Make up a workout you missed.

October 22, 2009

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"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...

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Rest day. Enjoy it.

October 20, 2009

Chase pushing past his comfort zone.

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

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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!***

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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.

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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.

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Rest Day

October 16, 2009

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

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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).

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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?

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Rest Day.

October 12, 2009

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

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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 ;) ***

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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.

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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