“tuesday 7.22.14”

IMG 4684

 

Warm-up:

          power + squat snatch

Skill:

           Snatch

Strength:

(20min) Snatch:build slowly to a heavy 1. only 5 fails total 

WOD:

(15 minute cap)

3 rounds 

10 deadlifts (225/155)

15 push-ups

then

4 rounds

7 snatches (135/95)

10 push-ups 

then

5 rounds 

5 s2oh (135/95)

5 burpee over the bar

Fitness:

3 rounds 3 min on 1min off

10 DL (135/95)

10 push-ups

 

 

 

 

 

Read more: tuesday 7.22.14
 

“monday 7.21.14”

IMG 4708

 

Warm-up:

          dynamic + should mobility + front rack

Strength:

back squats: speed 8x3 @ 60% of (7/11/14)

WOD:

 “Satan’s Whiskers” (time cap 8 min)
3 rounds
10 C2B Pull ups/pull-ups/ring rows (no bands)
10 Front Squats, 165/115

10 Burpees 

 

Fitness:

4 rounds

10 ring rows

10 front squat (95/65)

10 burpee

 

 

 

 

Read more: monday 7.21.14
 

“friday 7.18.14”

IMG 4720

WHY YOU NEED HMB+Creatine

Our bodies need HMB to build and repair muscle tissue as its a vital component of muscle cell membranes. The body can make it in small amounts, but we need to top it up through getting HMB in the diet - it's found in paleo foods like fish, alfalfa and grapefruit.

Our bodies also need Creatine to store energy in the muscles used specifically for high intensity muscle contractions, like when doing a heavy deadlift or snatch.

HMB works by slowing down the natural muscle breakdown that occurs after we induce exercise induced damage that causes soreness. It also speeds up protein synthesis in the rebuilding and repair process meaning that we adapt to exercise and get stronger and fitter, quicker. HMB has a fantastic safety profile with nine studies showing that it actually has a positive impact on cholesterol levels and blood pressure (read the research here).

Creatine works by both providing more energy for strength based movements but also by bringing water into the muscle cells, increasing muscle mass. It also has a well established safety record.

Blonyx HMB+ Creatine is a clean product. It contains absolutely no additives, preservatives or fillers and is for the athlete concerned about what goes into their body... no fancy names, made up ingredients or questionable chemicals. Period.... because that's how we believe supplements should be.

HMB and Creatine are by far the most researched ingredients available today that have been shown to enhance performance in training adults. The research is so well established that the International Society of Sports Nutrition (ISSN) has issued position statements stating that they both work and are completely safe to take. (read the position statement for HMB and Creatine).

 

Warm-up:

          dynamic

Strength:

bench press: 8x3

WOD:

20 rounds (:30ea)

10 wallball per round (if you fall short of ten take next :30 off)

score total number of wallball

 

 

 

 

Read more: friday 7.18.14
 

“thursday 7.17.14”

IMG 4651

 

Warm-up:

          dynamic

Skill:

           power clean

Strength:

power clean: 1.1.1

kroc rows: 3x15 

WOD:

4 rounds :30sec ea

ME hang power (205/140)

rest

ME c2b or pull-ups or ring rows

rest

 

 

 

 

 

Read more: thursday 7.17.14
 

“wednesday 7.16.14”

IMG 4680

 

Warm-up:

          dynamic

Skill:

           mountain climbers/ rkbs

Strength:

12 otm

odd: 20 mountain climbers (work on full range of motion/ hip mobility)

even: 12 slam balls (50/35)

WOD:

3 rounds (3 min on 2min off)

35 rkbs (70/53)

ME burpee tuck jump

 

 

 

 

Read more: wednesday 7.16.14
 

“tuesday 7.15.14”

IMG 4654

 

Warm-up:

          start back squating (need to be ready to squat when class starts)

 

Strength:

Back squat: 3x6@ 80% of (1rm from fri)

front squat: 3x3 ascending 

WOD:

start at 0:00

3 rounds

10 hspu(abmat 45+25/45)

10 ttb

@ 8min

2 rounds

10 thrusters (135/95)

10 ttb

 

@ 14min

150 DU

17min time cap

Fitness:

15 amrap

10 thrusters (75/55)

10 ttb

40 du/or 80 singles

 

 

 

 

Read more: tuesday 7.15.14
 

“monday 7.14.14”

IMG 4590

 

Warm-up:

          20 banded good mornings + 20 reverse band fly x2 

Skill:

           dl

Strength:

dl: build to heavy 4 

ring row:4x12

WOD:

12 amrap

10 deadlifts (185/135)

10 burpee box jumps (24/20)

 

 

 

 

Read more: monday 7.14.14
 

“friday 7.11.14”

Zaaaaaaaardas accepting his hat as the 44th athlete drafted in the NPGL. He will be joining the Boston Iron. Congrats big guy!

 

photo

 

Warm-up:

          dynamic

Skill:

           ttb

Strength:

back squat: heavy 1        

 

WOD:

4 Rounds

200m run

15 ttb

7 squat cleans (165/115)

fitness:

6 rounds

200m run

8 front squats

 

 

 

 

Read more: friday 7.11.14
 

“thursday 7.10.14”

IMG 4488

 

Warm-up:

          snatch mobility + snatch 

Skill:

           power snatch/hang snatch

Strength:

build to heavy complex hang power snatch + power snatch 

 

fitness:

otm 10

1 power snatch a minute ascending 

 

WOD:

7 minutes

3-6-9-12-15-18-21-24...

power snatch (135/95)

c2b 

fitness:

amrap 10

10 db snatch (ea)

200m run 

 

 

 

 

Read more: thursday 7.10.14
 

“wednesday 7.9.14”

IMG 4316

 

Warm-up:

          dynamic + 220push-ups last day before Pat's surgery.

Skill:

           plank hold

Strength:

otm 12

odd: push-up plank hold: :45sec

even: 12 super-mans 

WOD:

10 amrap

50 box jumps (24/20)

50 rkbs (70/53)

50 sit-ups

50 walking lunges 

         

 

 

 

 

Read more: wednesday 7.9.14
 

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