YouTube is Here!!


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YouTube is Here!!

We finally started adding some content to our YouTube page!! Check it out – we’ll be adding a lot more in the near future!

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July 26th, 2012


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July 26th, 2012

Today’s WOD is going to be a foul strength-endurance one… this will require as much intestinal fortitude as physical endurance!

If this is your first time ever attempting this type of workout – do 2 rounds only!! And make sure you perform all the exercises correctly!

 

5 rounds of the following for time:

400m Run

25 Push-Ups

25 Wall-Balls (25lb)

25 Kettlebell Swings (1 pood)

25 Jump Squats

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July 25th, 2012


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July 25th, 2012

Powerlifting Ladder Week 3 – Day A – Cycle 2

If not performing our Powerlifting Ladder – then just 5×5 of the same powerlifting exercises. As long as you’re pushing it and doing an honest lift, that’s all we ask!

 

 

 

 

Super-Set the following (for a total of 5 sets);

Squats – Warm-up x 2 sets – then 5 reps at 75% one rep max, 3 reps at 85%, 1 rep at 95% (in my case, 215lb, 240lb, 265lb) (do as many as possible for last set)

Push-ups x 35

2 minute rest

 

Super-Set the following (for a total of 5 sets);

Presses – Warm-up x 2 sets – then 5 reps at 75% one rep max, 3 reps at 85%, 1 rep at 95% (in my case, 90lb, 100lb, 115lb) (do as many as possible for last set)

Planks hold for 1:20

1.5 minute rest

 

Super-Set the following for 5 sets;

10 x Tricep Dips + weighted with 20lb hanging off a weight belt or a 20lb DB between your legs

12 x inverted rows

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July 24th, 2012


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July 24th, 2012

We’re at work today, but we’ll be back at it tomorrow with week 3, day A of our second powerlifting ladder cycle.

A rest day won’t hurt anyone, but if you really want to workout today even after yesterday’s running around wod – have a look at past workouts and find something that’s nice and light. You’ll need your legs for the one-rep-max on the squats tomorrow!!!

Whatever you settle on, make sure you perform any exercise safely and with full range of motion.

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July 23rd, 2012


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July 23rd, 2012

Today is MetCon Day!

6 Rounds of the following for time:

400m run (440 yards) (on a track, outside, or a treadmill)

50 Heavy Rope skips OR 20 Double Unders OR 50 regular skips OR 75 Jumping Jacks

60 Seconds rest

 

The heavy rope skips will add a slight element of strength endurance to the workout, but if you don’t have a heavy rope, any of the other three options will still keep your heart beating and sweat pouring.

Remember that the point of a metcon is to get your heart pumping  – make sure you give this your best effort. A run means a run, not a walk or slight jog unless you have to. The results you get from a workout are based on the intensity of a workout, not the time it takes. This is why a 10 minute metcon can be way better for you than 60 minutes on an eliptical!

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