Archive for July, 2009
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Saturday 090801
Team WOD! Did you hear, we had 3 ladies get 100+ lbs on FS yesterday! Better step your game up. Don’t forget, next Saturday (09.08.08′s) WOD will be at Dr. Rick’s house. Bring your swimsuit!
Friday 090731
Have I ever mentioned hating Front Squats… WorkoutFront Squats85% of your 1RM x1, x2, x3, x3 setsOR80% of your 1RM x5 x5 Compare to:TITANFIT: Wednesday 090610
Thursday 090730
Time to run!Workout3x400M Run2:00 Rest 200M Run2:00 Rest 100m Run2:00 Rest Intense Daily Workout May Keep Cancer at BayWEDNESDAY, July 29 http://news.yahoo.com/s/hsn/20090729/hl_hsn/intensedailyworkoutmaykeepcanceratbay (HealthDay News) — Increased oxygen consumption associated with moderate- to high-intensity exercise appears to reduce the risk of cancer, a new study has found. The Finnish study included 2,560 men, aged 42 to [...]
Wednesday 090729
Workout Snatch balance – 75% (of snatch 1RM) x 3 x 4Power snatch + snatch – 70% (of snatch 1RM) x 5 sets REST, THEN 3 rounds for time:250 m row10 – pull-ups10 – KB Swings (2 pood)
Tuesday 090728
WorkoutNice easy 3 Mile run or 5K row Compare to:TITANFIT: Sunday 090426
Monday 090727
WorkoutFor time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Compare to:TITANFIT: Tuesday 080115
Sunday 090726
Happy Birthday Ralph! Rest!
Saturday 090725
Team WOD today!
Friday 090724
Happy Birthday Sherry WorkoutFor time:30, 20, 10 reps of95 lbs – OHS*Ring Push-upsPull-ups The workout looks like 30 OHS, 30 Ring Push-ups, and 30 Pull-ups. Then 20 of each followed by 10 of each.*For OHS, depending on current strength level, use 45, 65 or 95 lbs. Compare to:TITANFIT: Wednesday 071226
Thursday 090723
WorkoutFor Time:1000M row50 – Wallball* 750M row35 – Wallball 500M row20 – Wallball * The strongest of us should use the 20 lbs ball. Most should use the 12 lbs ball. Me, I’m using the 8 lbs ball. Compare to:TITANFIT: Wednesday 090218
