Thursday, May 9, 2013

Casey

Casey

Workout of the Day

Warm up
Row 500 m or run 400 m
Group Mobility

Skill
15 minutes of gymnastics work

Conditioning
AMRAP in 18 Minutes of:
9 Handstand push-ups
18 Lunges in front rack position (75 / 55 lbs)
12 Box jumps (24 / 20 inches)

20 Tips That Will Make You Better at Olympic Weightlifting

Who would like to learn some advanced gymnastics movements??? We have the chance to rent out a gymnastics gym here in Nashville on Saturday,  June 2nd from 4-6 PM (for all you party animals: it’s early enough that you  can even go out after!). Amelia would be our coach and she will teach us all sorts of fun things like back flips (there will be big padded mats to learn things safely on). There will also be lots of rings, trampolines, and fun things things like that. The cost is $15 a head and we need at least 10 people.  Talk to me, Katelyn or Amelia about it if you’re interested. There will be a sign up sheet in the gym. 

Wednesday, May 8, 2013

Evidence of a good WOD. Joe, Jamie and Katelyn

Evidence of a good WOD. Joe, Jamie and Katelyn

Workout of the Day

Warm up
3-5 minutes of jump rope
Group mobility

Strength
EMOM for 10 minutes do 3 deadlifts at 70% of 1RM

Conditioning
3 Rounds for time of:
400 m run
12 Thrusters (115 / 75 lbs)

 Stronger Faster Healthier Pure Whey is back in stock! Sourced from grass-fed cows, gluten, soy, hormone and antibiotic free! Why Stronger Faster Healthier Pure Whey?

Who would like to learn some advanced gymnastics movements??? We have the chance to rent out a gymnastics gym here in Nashville on Saturday,  June 2nd from 4-6 PM (for all you party animals: it’s early enough that you  can even go out after!). Amelia would be our coach and she will teach us all sorts of fun things like back flips (there will be big padded mats to learn things safely on). There will also be lots of rings, trampolines, and fun things things like that. The cost is $15 a head and we need at least 10 people.  Talk to me, Katelyn or Amelia about it if you’re interested. There will be a sign up sheet in the gym. 

Read this: Strong is the new skinny

 

 

Tuesday, May 7, 2013

Ring rows

Ring rows

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Snatch 8 x 2 (stay at a moderately heavy weight for all 16 reps)

Conditioning
AMRAP in 12 minutes of
6 Power Snatches (115 / 75 lbs)
30 Double-unders
16 Hand-release push-ups

Are you neglecting your teeth? Your Practical Guide For Dental Decisions – Part 1

We’re doing Snatches today, so this is worth a repost. Chad Vaughn analyzes the Snatch:

Monday, May 6, 2013

Hang power snatches

Hang power snatches

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Back squat 5 x 3 (heavier than your last session)
Shoulder press 5 x 3 (heavier than your last session)

Conditioning
5 rounds for time of:
30 Kettlebell swings (53 / 35 lbs)
30 Abmat butterfly sit-ups

*15 minute cap*

Stronger Faster Healthier Pure Whey protein is back in stock!

15 Things you should give up to be happy

Run for your life! At a comfortable pace, and not too far: Dr. James O’Keefe at TEDx:

 

Saturday, May 4 (5), 2013

photo (8)

Workout of the Day

Evan’s Birthday  Workout! Happy Cinqo de Mayo!

In teams of 2, with only one person working at a time:

AMRAP in 7 Minutes of:
27 Snatches (135 / 95 lbs)
27 Deficit Handstand push-ups
27 Cleans (135 / 95 lbs)
27 Muscle-ups

3 minutes rest, then

AMRAP in 9 minutes of:
27 Snatches
27 Deficit Handstand push-ups
27 Cleans
27 Muscle-ups

3 minutes rest, then

AMRAP in 11 minutes of:
27 Snatches
27 Deficit Handstand push-ups
27 Cleans
27 Muscle-ups

Friday, May 3, 2013

Gabe

Gabe

Workout of the Day

Warm up
30 calories on the rower or Airdyne
Group mobility

Strength
Front squat 5 x 3 (heavier than the last time done)
Push Press 5 x 3 (heavier than last week)

Conditioning
3 Rounds for time of:
21 Ring dips
42 Jumping back squats (45 / 35 lbs)

Thursday, May 2, 2013

Workout of the Day

Warm up
Run 400 m10 rounds
then
2 rounds of:
15 Sit-ups
10 Push-ups
5 Pull-ups

Skill
Dedicate some time working on double unders or a gymnastics movement

Conditioning
Last done October 16, 2012 
10 rounds for time of:
10 Kettlebell swings (70 / 53 lbs)
10 Box jumps (24 / 20 inches)
10 Hand release push-ups

 

Wednesday, May 1, 2013

Front rack lunges

Front rack lunges

Workout of the Day

Warm up
3-5 min of jump rope (work on double unders)
Group mobility

Strength
Every 45 seconds for 12 minutes do 1 Clean & Jerk (full squat) at a heavy-ish weight. Let’s focus on technique.

Conditioning
AMRAP in 9 minutes of:
6 Hang squat cleans (135 / 95 lbs)
12 Pull-ups (chest to bar)

Since we are doing these today, watch and pay attention to the technique in the video below. Clean and Jerk in Slow-Mo:

For those of you wondering about the damper setting on the rower, watch the video below. Basically, figure out what works for you.

Tuesday, April 30, 2013

David is good at HSPU

Workout of the Day

Warm up
Row 500 m or run 400 m
Group Mobility

Conditioning
A. Row 500 meters for time

B. 10-9-8-7-6-5-4-3-2-1
Sumo Deadlift
Bar over burpee
Toes to bar

Monday, April 29, 2013

Jeff

Workout of the Day

Warm up
30 calories on the Airdyne or Rower
Group mobility

Strength
Back squat 5 x 3 (begin the linear progression at 65 – 70 percent of your 1RM)
Press 5 x 3

Conditioning
AMRAP in 10 minutes of:
12 Medicine ball sit-ups (20 / 14 lbs)
12 Kettlebell Clean and Press (53 / 35 lbs)
12 Goblet squats (53 / 35 lbs)

What Families Eat Around the World – Both interesting and disturbing. Too bad they didn’t get a photo of primitive people like the Inuit or Aboriginal Australians.

Powerlifting: The Mentality