Strength:
Rest
WOD:
Chena River Fun Run 5k, OR
5k on your own
Post times for WOD to comments.
1MAY2010
Posted on 30. Apr, 2010 by Kane in WOD
Strength:
Rest
WOD:
Chena River Fun Run 5k, OR
5k on your own
Post times for WOD to comments.
May 1, 2010
Posted on 30. Apr, 2010 by Kane in Blog
Just a reminder that there will be no class today at the gym. We will be doing the Chena River Fun Run. If you are unable to make it the WOD is still a 5k run and if are having trouble finding a course, check out mapmyrun.com.
On another note, the beginner’s bootcamp will still be [...]
Just a reminder that there will be no class today at the gym. We will be doing the Chena River Fun Run. If you are unable to make it the WOD is still a 5k run and if are having trouble finding a course, check out mapmyrun.com.
On another note, the beginner’s bootcamp will still be at the scheduled times of 5.15 and 8.15pm.
April 30, 2010
Posted on 29. Apr, 2010 by Kane in Blog
It’s really easy to make excuses and take a day, week, or longer period of time off. Above is a picture of Patrick, who recently had surgery for an ankle injury. Despite this, he is still at the gym improving his overall fitness in ways that do not involve the injured part of his body.
So [...]
Patrick--dedicated to training with a torn ligament.
It’s really easy to make excuses and take a day, week, or longer period of time off. Above is a picture of Patrick, who recently had surgery for an ankle injury. Despite this, he is still at the gym improving his overall fitness in ways that do not involve the injured part of his body.
So if you are completely healthy, and even if you aren’t… What’s your excuse?
30APR2010
Posted on 29. Apr, 2010 by Kane in WOD
Strength:
Hang Power Snatch
5 x 1
Max Reps Chin Ups x 3
WOD:
For time:
Row 1000m
100 Burpees
Post loads for Strength, and times for WOD to comments.
Strength:
Hang Power Snatch
5 x 1
Max Reps Chin Ups x 3
WOD:
For time:
Row 1000m
100 Burpees
Post loads for Strength, and times for WOD to comments.
April 29, 2010
Posted on 28. Apr, 2010 by Kane in Blog
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
–Mark Rippetoe
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
–Mark Rippetoe
29APR2010
Posted on 28. Apr, 2010 by Kane in WOD
Strength:
Front Squat
3 x 5
Bench Press
3 x 5
WOD:
Tabata with…
155lb Power Clean
Handstand Push Ups
Tabata is 20 seconds of work followed by 10 seconds of rest. The pattern will be PC to HSPU, PC to HSPU. Making a total of 16 intervals; 8 at each movement.
Post loads for Strength, and total reps completed for WOD to comments.
Strength:
Front Squat
3 x 5
Bench Press
3 x 5
WOD:
Tabata with…
155lb Power Clean
Handstand Push Ups
Tabata is 20 seconds of work followed by 10 seconds of rest. The pattern will be PC to HSPU, PC to HSPU. Making a total of 16 intervals; 8 at each movement.
Post loads for Strength, and total reps completed for WOD to comments.
28APR2010
Posted on 27. Apr, 2010 by Kane in WOD
Strength:
Rest
WOD:
Sprint 100 yd x 6
(Rest 45 seconds between sprints)
Sprint 40 yd x 6
(Rest 45 seconds between sprints)
Post fastest 100 yd and 40 yd sprint to comments.
Strength:
Rest
WOD:
Sprint 100 yd x 6
(Rest 45 seconds between sprints)
Sprint 40 yd x 6
(Rest 45 seconds between sprints)
Post fastest 100 yd and 40 yd sprint to comments.
April 28, 2010
Posted on 27. Apr, 2010 by Kane in Blog
This Saturday there will be NO CLASS AT THE FACILITY! Instead we will be doing the 29th Annual Chena River Run. It is $20 to enter if you buy your ticket in advance, and $25 if you purchase your entry on race day. Click on the link and you can find out more information.
If by [...]
This Saturday there will be NO CLASS AT THE FACILITY! Instead we will be doing the 29th Annual Chena River Run. It is $20 to enter if you buy your ticket in advance, and $25 if you purchase your entry on race day. Click on the link and you can find out more information.
If by chance you cannot make it or aren’t interested in participating, then use mapmyrun.com and set a course so you can still do the WOD.
–Kane
27APR2010
Posted on 26. Apr, 2010 by Kane in WOD
Strength:
Deadlift
1 x 5
Max Reps Pull Ups x 3
WOD:
For time:
200 Kettlebell Snatches
Post loads for Strength, and times for WOD to comments.
Strength:
Deadlift
1 x 5
Max Reps Pull Ups x 3
WOD:
For time:
200 Kettlebell Snatches
Post loads for Strength, and times for WOD to comments.
April 27, 2010
Posted on 26. Apr, 2010 by Kane in Blog
“The dictionary is the only place where success comes before work.”
–Mark Twain
“The dictionary is the only place where success comes before work.”
–Mark Twain
