Mon 31 May 2010
Posted by elove1 under Skills and Drills
[7] Comments
WOD:
1) Back Squat
5-5-5-5-5
2) Half, double “Cindy”
10 minute AMRAP of:
10 Pullups
20 Pushups
30 Air Squats
Post results to Comments.
Reminder, only the 5:30PM and 7:00PM sessions are a go on Monday, closed in the AM.
Sat 29 May 2010
Posted by elove1 under Open Gym
[6] Comments
10AM-11AM: Train the Trainer
11AM-Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
Fare Thee Well Deann!
Fri 28 May 2010
Posted by elove1 under Kryptonite Hour
[7] Comments
WOD:
“Angie” in reverse
For time:
100 Air Squats
100 Situps
100 Pushups
100 Pullups
Post time to Comments.
Thu 27 May 2010
Posted by elove1 under Off
[9] Comments
REST!
See previous post for Memorial Day Weekend Schedule.
Thu 27 May 2010
Posted by elove1 under Announcement
Comments Off
Memorial Day Weekend will look something like this:
Saturday:
10AM Kryptonite Hour
1PM-4PM Crash Course (change from normal)
4:30PM Social w Deann; meet at Metropolis and we’ll pick a nearby watering hole to see our good friend off to lovely Ohio!
Sunday:
10AM-11AM Train the Trainer
11AM-1PM Open Gym for Members
Monday:
5:30PM and 7PM Session only (No Morning Session)
Wed 26 May 2010
Posted by elove1 under Skills and Drills
[17] Comments
1) 500m Row x 2
2)21-15-9 reps for time of:
Deadlift, 225lb
HSPU
3) Accumulate 90 total seconds L-Sit Hold. Record total time to reach 90 seconds.
Post results to Comments.
Tue 25 May 2010
Posted by elove1 under Skills and Drills
[19] Comments
1) Press – 3-3-3-1-1-1-1
2) 15 – 12 – 9 – 6 – 3 reps for time of:
Ring Dips
Burpees
Box Jumps
3) 2 minute running clock – Max Double Unders
Post results to Comments.
Mon 24 May 2010
Posted by elove1 under Skills and Drills
[18] Comments
1) Establish your 3RM Clean and Jerk – 10 minute total time, 3reps must come within 40 seconds of eachother
2) 8 minute AMRAP of:
10 Wallballs
10 Clapping Pushups
Post results to Comments.
Sun 23 May 2010
Posted by elove1 under Skills and Drills
[8] Comments
WOD:
21-15-9 reps for time of:
Overhead Squats, 135lb
Chest to Bar Pullups
Post load, time to Comments.
Sat 22 May 2010
Posted by elove1 under Open Gym
[6] Comments
11AM-1PM: Open Gym for Members
Fri 21 May 2010
Posted by elove1 under Kryptonite Hour
[13] Comments
WOD:
800m Run
10 Pullups
20 Wallballs
30 Box Jumps
40 Burpees
30 Box Jumps
20 Wallballs
10 Pullups
800m Run
Post time to Comments.
Fri 21 May 2010
Posted by elove1 under Off
[2] Comments
REST!
Reminder: There will be no Crash Course or Free Newbie Session this weekend.
Wed 19 May 2010
Posted by elove1 under Skills and Drills
[17] Comments
WOD:
3 rounds for time of:
6 Handstand pushups
15 Sumo-deadlift high pull, 95lb
400m Run
Post load, time to Comments.
Wed 19 May 2010
Posted by elove1 under Announcement
1 Comment
A couple bits of news:
1) There will be no Crash Course or Free Newbie Session this weekend (May 22nd) due to the Regionals in Albany. Back to normal next weekend.
2) The gym will be open to members only for Kryptonite Hour this weekend (May 22nd) on Saturday (10AM) and Open Gym on Sunday (11-1). Mike H will be administering the WOD on Saturday and Brian will be monitoring Open Gym like high school study hall on Sunday. No chewing gum or throwing things.
3) New Session on the Calendar. Several of you have expressed some interest in getting some skills as trainers. Starting Sunday May 30th at 10AM, we’ll have a “Train the Trainer” Session for an hour each Sunday. This will be all about skill development to improve your own movement as well as develop the ability to teach others the movements. Any member is welcome. Even if you never have any intention of training others, this session will be skill intense and a great way to improve technique. I also hope this will develop several of you into apprentice trainers that can help out at the gym as we inevitably grow past my solo abilities to keep up.
4) New Member Rates go into effect on June 1 and have been posted over on the Schedule/Rates tab. Many of you have rolled off your initial 3 month commitment. Time to re-up.
5) Add to the calendar Open Gym on Saturdays from 11-1. Over the last several weeks a handful of you miss K Hour, but want to come in for something. I’m usually running Crash Course during those times, so just be respectful of the Newbies but members are free to use the Gym during that time.
Tue 18 May 2010
Posted by elove1 under Skills and Drills
[12] Comments
WOD:
Split Jerk
3-3-3-3-3
Post load to Comments.
Mon 17 May 2010
Posted by elove1 under Skills and Drills
[13] Comments
WOD:
For time:
100 Double Unders
50 Air Squats
75 Double Unders
75 Air Squats
50 Double Unders
100 Air Squats
Post time to Comments.
Sun 16 May 2010
Posted by elove1 under Skills and Drills
[18] Comments
WOD:
3 rounds for time of:
25 Power Snatch 75#m/45#w
25 Wallball Shots, 20lbs
Post load, time to Comments.
Sat 15 May 2010
Posted by elove1 under Open Gym
[5] Comments
11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members
Fri 14 May 2010
Posted by elove1 under Benchmark, Kryptonite Hour
[15] Comments
WOD:
“Eva”
5 rounds for time of:
800 m Run
30 KB Swings, 2 pood
30 Pull-ups
Compare to Here.
50 minute cut-off. Post time to Comments.
Hass, Why the Sad Face?
Fri 14 May 2010
Posted by elove1 under Off
[2] Comments
REST!
Get ready to get it on on Saturday. 10AM at the body shop.
Wed 12 May 2010
Posted by elove1 under Skills and Drills
[10] Comments
WOD:
Snatch Balance
3-3-2-2-1-1-1
Snatch Balance Video Here.
Post load to Comments.
Time permitted do some light Snatch practice post-WOD.
Tue 11 May 2010
Posted by elove1 under Skills and Drills
[15] Comments
WOD:
30 Hand Stand Pushups
40 Pullups
50 KB Swings, 1.5 pood
60 Situps
70 Burpees
Post time to Comments.
Mon 10 May 2010
Posted by elove1 under Skills and Drills
[14] Comments
WOD:
750m Row
75 Knees to Elbows
800m Run
80 Pistols
Post time to Comments.
Sun 9 May 2010
Posted by elove1 under Skills and Drills
[14] Comments
WOD:
3 rounds for time of:
7 Front squats, 185lbs
7 Muscle Ups
For the Front Squats, barbell is cleaned from the ground. Post load, time to Comments.
Sun 9 May 2010
Posted by elove1 under Open Gym
[7] Comments
11AM-Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
Fri 7 May 2010
Posted by elove1 under Hero, Kryptonite Hour
[11] Comments
WOD:
“Danny”
20 min AMRAP of:
30 Box Jump, 24″
20 Push Press, 115lbs
30 pull-ups
Post rounds to Comments.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Thu 6 May 2010
REST!
Awesome week of work folks. Great effort. Rest up, see you on Saturday.
Wed 5 May 2010
Posted by elove1 under Skills and Drills
[11] Comments
WOD:
Deadlift
1-1-1-1-1-1-1, then
3 Attempts as many pullups as possible without coming off the bar. Break as long as necessary between sets.
Post DL load, and pullups for each attempt to Comments.
Tue 4 May 2010
Posted by elove1 under Skills and Drills
[13] Comments
WOD:
25 L-Sit Pullups
25 Clapping Pushups
25 KB Swings, 2 pood
250′ Overhead Walking Lunge, 45lb
25 Box Jumps, 24″
25 Ring Dips
Then as many reps as possible of
Hang Power Clean, 135lb in the remaining time.
20 total minutes.
Your score is total number of HPCleans. Post load, reps to Comments.
Mon 3 May 2010
Posted by elove1 under Skills and Drills
[16] Comments
WOD:
10 Muscle Ups
200 Double Unders
10 Muscle Ups
During the Double Unders; each time you have to break, perform 3 Burpees. 18 minute cut-off.
Post time to Comments.
Sun 2 May 2010
Posted by elove1 under Benchmark, Skills and Drills
[13] Comments
WOD:
“Jackie”
Row 1000m
50 Thrusters, 45lb
30 Pullups
Video of Jackie Here.
Post time to Comments.
Sun 2 May 2010
Posted by elove1 under Open Gym
[3] Comments
11AM-Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
Sat 1 May 2010
Posted by elove1 under Skills and Drills
[3] Comments
TEAM WOD, workout TBD. Come ready to have some fun.
10AM at the Pinetum in Central Park
