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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! 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!                    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. 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. 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!
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!!
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. 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 Congratulations to all who did FGB on Saturday! We had quite a few members PR which is quite an accomlishment!                    |
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