Blog Archives

Paleo Challenge is here!

9/30/2010

We are now offering the Paleo Challenge! Have you been trying to lose weight? Gain muscle? Have better performance? Feel better? Get more sleep? Get Stronger? Eat healthier?

Well now is your chance! Click on the Nutrition tab and read the rules to our one month Paleo Challenge. There will be a buy in and you will keep a daily online log, compete to win MONEY and live a healthier lifestyle! The challenge begins Monday, October 13th, so hurry and sign up!

October dues

9/30/2010

Just a reminder to pay October dues online today for a discount, or pay with cash or check at gym. If you are already in the system and are doing automatic draft, don't fear if you are having problems signing in today. It may take a day to process. No burpees will be handed out today. Please note, that if you signed up for automatic draft in an earlier month, it will draft again this month. You don't need to purchase another package, if you do please notify Jeff ASAP
Thanks to everyone who signs in everyday! We really appreciate it!

Also, there's some awesome progress going on at the gym! Keep up the great work! Set your personal goals this month and tell us so what they are so we can hold you accountable!

101001

9/30/2010

Friday

1 minute single jump rope
1 minute alternate legs
1 minute DU's: write down max string

15 push ups
15 overhead squats
400m run

Skill: Squat Clean
2-2-2-2-2-2-2-2

WOD: "Fran"
Three rounds, 21-15-9 for time:

95lb/65lb Thruster
Pull-ups

Graham Holmberg 2:17, Kristan Clever 2:49, Heather Bergeron 3:10, Miranda Oldroyd 3:19, Elyse Umeda 6:08 (95lbs)
Post time to comments.

100930

9/30/2010

Thursday

Warm Up:
400 m run
3 Rounds:
9 pullups
9 ring dips
These sets are unbroken. Use a partner for spotting and do not drop from bar until all pullups are completed. The same goes for sets on the rings.

THEN:
15 pass thrus
15 Overhead Squats

Load Bar and warm up to front squat weight

WOD:
Five Rounds for Time
Row 250m
135lb/95lb Front squat, 10 reps
15 GHD sit ups
20 Box jumps, 24 in./20in.

Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lb, 24in.) Elyse Umeda 16:35 (95lb, 20in.)
Kim Malz 22:44 (105lbs, 24in.)
Post time to comments.

October Dues

9/29/2010

Just a reminder that if you are not on automatic draft for October, you should go ahead, between now and Friday, and pay online. You may still pay with a check, but if you choose credit card payment online, you receive a small discount! Thanks!

100929

9/28/2010

Wednesday

Warm Up:
Row 100o or Run 800m

5 Rounds:
3 muscle up rows
3 ring dips
3 pistols (each leg)
10-30 sec L-sit or tuck on the Rings

Skill: Overhead Squat

WOD: Overhead Squat
3-3-3-3-3

David Lipson 345lbs, Jason Khalipa 295lbs, Kristan Clever 195lbs, Elyse Umeda 165lbs

Post Loads to Comments.

Congratulations to Jeanette, who was able to get a kipping pull-up yesterday!!

100928

9/28/2010

Tuesday

Warm Up: Run/ Row/ Roll Out
2 lengths centipede, pushup at bottom
2 lengths walking samson stretch
2 lengths crab walk
15 pass thrus
15 overhead squats
5 pistols, each leg
15 kips
15 sit ups
15 back extensions or supermans

WOD: "Severin"

50 Strict Pull-ups
100 Push-ups, release hands from the floor at the bottom
Run 5K ( you will have option to run 1 mile)

If you have a 20lb vest or body armor, wear it.

U.S. Army Sergeant Fist Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battallion, 20th Special Forces Group (airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby and Sarah.

Kyle gets a shoutout!

Eric has pointed out a sale at The Shoe Mart they appear to have Vibrams and Inov8s.

100927

9/26/2010

Monday

Warm Up:
3 minutes double unders:
Write down max string

3 rounds:
5 T2B
10 Good Mornings (PVC/Bar)
5 Burpee Pushups
10 Overhead Squats (PVC/Bar)

THEN: Burgener Warm Up

WOD: "Linda on the Rings"

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

Deadlift 1 1/2 body weight
Ring Pushups
Clean 3/4 body weight