Tuesday, May 30, 2006


Run 4 x 400 every 3:00.

When you finish your final 400M and the clock expires begin the following for two rounds on the clock.

70 Squats
50 Sit-ups
40 Push-ups
30 Pull-ups

Monday, May 29, 2006


Coach Rut receives recognition from a soldier.
On this Memorial Day remember the men and women that have made the ultimate sacrifice to protect our country. Take a movement to pause, reflect and honor our fallen friends and neighbors

3 Rounds for Time

400 Meter Run
21 DB Swings (55lbs Male Athletes/30lbs Female Athletes)
12 Pull-ups

**Coach Rut's classes begin at 1:00pm today**

Friday, May 26, 2006


10 DB Thrusters (T)
1 Pull-ups (PU)
9 T
2 PU
8 T
3 PU
7 T
4 PU
6 T
5 PU
5 T
6 PU
4 T
7 PU
3 T
8 PU
2 T
9 PU
1 T
10 PU

Loading: Male Athletes 45lb dumbbells Female Athletes 30lb dumbbells

Wednesday, May 24, 2006

Monday, May 22, 2006


Every minute on the minute for 30 Minutes.

5 Pull-ups
10 Push-ups
15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes

New students should attack this thirty minute monster with the following modifications.

3 Pull-ups
5 Push-ups
9 Squats

Friday, May 19, 2006


For Time

400M Run
dumbbell push press 21
Ball Slam 21
400M Run
dumbbell push press 15
Ball Slam 15
400M Run
dumbbell push press 9
Ball Slam 9

Loading: dumbbells equal 35% of bodyweight. D-balls Male Athletes 20lbs Female Athletes 16lbs

Wednesday, May 17, 2006


3 Rounds for time:

500 M Row
30 Ball Slams
30 Push-ups

Males 20lb D-ball/Females 16lb D-ball

This WOD is named for the master mind Nicki Violetti (shown here tuning up in her favorite lifting shoes) A former collegiate three sport star, Nicki has established herself as one of the finest fitness coaches in America. She is currently practicing her trade at NorCal Strength & Conditioning in Chico, California.

Tuesday, May 16, 2006


Cyclist Brad Fire backed up his NICKI workout with some sled dragging. Dragging the sled is one of the best active recovery practices available.

Monday, May 15, 2006


Run 400
Body Blasters 25 Reps
Run 400
Hanging Knees to Elbows 25 reps
Run 400
Dips 25 reps
Run 400
Burpee Pull-up 25 reps

Friday, May 12, 2006


How Many dumbbell thrusters can you complete in 5 minutes?

Use 35% of bodyweight for loading.

Thursday, May 11, 2006


Pat, Audra and Valarie proudly display their graduation t-shirts.

Wednesday, May 10, 2006

Monday, May 8, 2006


10 rounds for time of:

Clean grip barbell deadlift 15 reps
Push-ups 15 reps

Suggested loading is 70% of bodyweight.

Friday, May 5, 2006


25 Pull-ups
400M Run

5 reps Each Of
DB Deadlift (pulled from the deck)
DB Hang Squat Clean
DB Jerk
DB Front Squat
(Repeat 4 More Times or five total circuits)

400M Run
25 Pull-ups

Use 45% of bodyweight for dumbbell loading.

Wednesday, May 3, 2006


5 Rounds for Time:

Run 400M
Snatch Squat 15 Reps

Use 45% of body weight for loading.

The barbell snatch squat places a premium on flexibility in the hips and shoulder girdle.

Monday, May 1, 2006


5 rounds of:

20 Squats
15 Push-Ups
10 Pull-ups

Finish with 10 sets of Max L-Sit Holds