WOD Wednesday April 1/09

(Not an April Fools Joke ... Dawson's actual FRAN time from yesterday)

"Tabata This"

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

WOD Tuesday March 31/09

(Lunch crew squatting away)

FRAN

21-15-9

Thrusters

Pull Ups

WOD Monday March 30/09

(Yes he finally started on "monday")

"Nate"

2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings (2 Pood)

As many rounds as possible in 20 minutes.

WOD Friday March 27/09

As you can probably tell Perry was involved in the design of todays WOD! Looks like fun! 3-2-1 GO!

WOD Thursday March 26/09

(rory - 345lbs)

WOD 

DEADLIFT

1-1-1-1-1-1-1

(415lbs)

(Our First female 225!! Too excited to even set the bar down! haha ... awesome work Tanya)

WOD WEdnesday March 25/09

(army strong front and center .. ;)

WOD

AMRAP in 20 min

5 KTE/Ball ups/Skin the Cat

10 DB Push Press

15 Steps Walking Lunge

WOD Tuesday March 24/09

(Not happy ... very happy!, haha - and I may have just lost a member by posting the above pic ;)

WOD

"NANCY"

5 Rounds for Time

400M Run

15 Overhead Squats (95#/65#)

WOD Monday March 23/09

Pete practicing his flying pull ups on his travels as of late ... great dedication!

(Flying pull ups)

WOD

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

WOD Friday March 20/09

(Climbing Pull ups)

WOD

"GIRLS" WORKOUT OF YOUR CHOICE!

"girls" workouts

WOD Thursday March 19

(Taking advantage or the nice weather!)

WOD

"The 2nd Shittiest version of Fran"

21-15-9

KB CLEANS AND THRUSTERS

PULL UPS

Wednesday March 18/09

(Jeff thinking that this is the most fun he has had in awhile!)

WOD

4 rounds for time

Row 500M/SDHP (50)

21 Burpees

21 Double Unders

Tuesday March 17/09

(The ladies working hard as usual!)

WOD 

With a partner, complete:

5 Rounds, for time of:

275# Deadlift, 5 reps
7 Box Jumps, 34 inch box
100m Sprint

One partner rests while the other completes their round

WOD Monday March 16/09

(Everyone loves med ball cleans!)

WOD

5 rounds for time

200M Run

5 HSPU

10 Pistols

15 Pull ups

*Reminder - Please remember to only register for the number of classes you are entitled to. There will be a sign up sheet on the filing cabinet - Please sign in each time you attend a class*

WOD Friday March 13/09

(Working with coach Tucker at the Gymnastics Cert)

You'll Be Fine!

You have no right to bitch.  Your sore hamstrings and screaming core are artifacts of high intensity compound movement, enabled by firm contact with Mother Earth and the primate’s gift of an opposable thumb.  The very fact that your arms feel like lead and your legs like the business end of a propane torch is a gift of inclusion, given only because you have legs and arms to hurt.

Read the rest of the article here

WOD

Power Clean

3-3-3-3-3

WOD Thursday March 12/09

(If you haven't been in yet today, this is what you will look like afterwards)

WOD

"Fight Gone Bad" Style - 3 Rounds for Total Reps

Pull Ups

Burpees

KB Swings

Rowing

Double Unders

1 min at each exercise with no rest between-1 min rest after  each round

WOD Wednesday March 11/09

(The Aftermath - seriously everyone enjoyed themselves!)

WOD

500 meter row - time trial

21-15-9

L arm DB snatch

R arm DB snatch

Double unders X 2

1000 meter row - time trial

*Everyone please double check all your reservations on zen planner - just to confirm they are all in there ... the program is giving me fits lately! Thanks all!*

WOD Tuesday March 10/09

A VERY BIG CONGRATS to SANDRA for getting her 1st and 2nd pull ups on friday!!! very proud of you Sandra!!!

* Just a quick reminder - if you have only signed up for a 2/3 X/wk membership please don't register in more classes than you are entitled to. Thank you*

WOD

4 Rounds For Time

15 Ring Dips

20 Burpee Box Jumps

25 Ab Mat Sit-ups

WOD Monday March 9/09

WOD

"Are you F***ING kidding me" version of FRAN

21-18-15-12-9-6-3

Thrusters

Pull-ups

WOD Friday March 6/09

(Athletes come in all sizes - A big man doing an even BIGGER box jump! impressive Brandon)

WOD

Weighted Pull ups

3-3-3-3-3

then

"Tabata Mash-up" 

WOD Thursday March 5/09

(You enjoyed the sandbag throws right Sandra?)

WOD

ROW/RUN 400M

DEADLIFT 21 REPS (BODY WEIGHT)

ROW/RUN 400M

DEADLIFT 18 REPS 

ROW/RUN 400M

DEADLIFT 15 REPS

ROW/RUN 400M

DEADLIFT 12 REPS

DISTURBING COUNCIL

Came across this article and had to share it with everyone. It is written about the USDA but I would venture to say that the AAFC (Agriculture and Agri-food Canada) could be inserted into the equation in place of the USDA.

DISTURBING COUNSEL

If the road to hell is paved with good intentions, the United States Department of Agriculture is an asphalt factory.

The USDA is responsible for providing Americans with dietary recommendations.  Unfortunately, they’re also responsible for creating national and international markets for American crops, a money-driven mission that makes a mockery of diet and health.

The United States’ primary agricultural products—wheat, corn, and milk—are all carbohydrate-rich.  This is not a problem in and of itself, were the USDA to recommend their consumption in moderation.  They do not.  The USDA asks Americans to consume over of 70% of their calories from these sources.

read the rest of the article here

WOD Wednesday March 4/09

(KTE - well done ladies!)

WOD

"FILTHY FIFTY" 

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*Reminder - If you are ever unsure of any movements/exercises in the WOD please use the "exercises and demo's" link in the right hand column to look them up!*

WOD Tuesday March 3/09

(Big CONGRATS to Tim for getting his 1st and 2nd muscle-ups!)

WOD

10,9,8,7,6,5,4,3,2,1

Parallette Pass Through

L-Pull Ups

Pistols

WOD Monday March 2/09

(Some weekend gym renovations! - A huge THANK YOU to Perry, Rory and Mike for their help this weekend!)

WOD

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.