Archive for December, 2009


WOD for 1-1-2010

December 31, 2009

Simple to do and easy to not push hard, but that is not our way.

Max reps in 30 minutes of
Double unders

Move back and forth between the two whenever you want. Every FULL pushup counts as 1 and every LEGIT double under counts as 1.

Men-pushups chest (not stomach, not thighs) touch the FLOOR. Women advanced touch the floor. Beginners, touch a disc.
Double unders. No substitutions. If you cant get them at all, keep trying. If nothing else, you’re resting for more pushups.

See you at 11 am. Lets meet in the lobby.


WOD and Times for tomorrow New Year’s Eve

December 30, 2009

One session only at 11 am tomorrow. Also 1 session friday 1-1-2010 at 11am as well.

for Dec 31st/Thursdays
MAX REPS in 60 Seconds of
1)Reverse Lunges
2)Feet anchored Situps
3)Kettlebell Swings

Partner up and go alternating minutes. 3 times through the cycle. Total of 9 working minutes, 18 minutes total. Fast, FAST, FAST. Will almost feel like TABATA intervals, if you’re familiar with them. Please dont drop the Kettlebells inside.

PICS of FRAN Below


WOD for 12-30 -09 Possibly last of the year–FRAN (woo hoo)

December 29, 2009

Get your caffeine in for this one. Fran is 4-10 minutes of fury. If you’re new to the program, this is perhaps the best expression there is of the a short duration Metabolic Conditioning workout.

FRAN is:
21-15-9 of Thursters and Pullups FOR TIME
Prescribed is 95men/65women
We will break down to 75 and 65 for men, 45 and 35 for women.

BE SURE to record your time and loads to comment because we will see FRAN again.


Photos 12-28

December 29, 2009

Tom displaying great "active shoulder"

The Scoreboard: SP=Shoulder press5:30 scores (note that the pink marker is NOT dry erase...)

Sean at the top of the High Pull

Ross displays great form on "the robot"


WOD for Monday 12-28

December 28, 2009

Shoulder press 4×5


AMRAP in 15 minutes of

1 Clean and Jerk, 2 Power Clean, 3 Sumo Deadlift High Pulls, 4 Sumo Deadlifts (no High Pull, see Photo belowl), 5 Regular Deadlifts

Guys 135, 95, 65

Women 75, 65, 45

Post time and loads to comments.

Sumo Deadlift


Sunday Game Day–Bag races

December 26, 2009

We’ve played around with our drag bag several weeks ago and it makes it’s return today.

In various iterations, teams of two will carry, pull, push and manipulate the waterlogged formerly 40lb (Now 75 or 80lb?) heavybag. Let’s meet in the lobby. Unfortunately, my schedule is such that we need to go early so 10am is our start.

See you then.


Post Christmas Insulin suppression therapy 12:30

December 26, 2009

Dec26th WOD
Burpee Box Jumps
Bench press 165/135/95 men 95/65/45 Women
Deadlift 225/185/135 Men 135/115/95 Women


500 meters in the pool.

PLEASE NOTE: Allow a full hour including warmup and explanation, to get through this. Also, be aware that the “advanced” weight settings are particularly high. I wouldnt expect anyone to go consecutive on the reps after the metabolic rip of box-jump burpees preceding it. As always, take on as much as you can SAFELY handle.