Friday, August 29, 2008

DEATH MATCH OVERDUE



Record your time to complete the following:
40 Pull-ups
40 Push-ups
40 Sit-ups
40 Squats
30 Pull-ups
30 Push-ups
30 Sit-ups
30 Squats

20 Pull-ups
20 Push-ups
20 Sit-ups
20 Squats
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Squats

Wednesday, August 27, 2008

RUNNING DUMBBELL BEAR




1 Round for Time

800 M Run

-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)

800 M Run

Loading equals 45% of bodyweight. New students should adjust down load and/or rounds of dumbbell work.

Monday, August 25, 2008

G-MACS RODEO



"Hey, wanna eat a cake?"

3 Rounds for time:

5 Slamball (20lb/16lb)
5 DB Swings (55lbs/35lbs)
Row 250M
5 DB thrusters (55lbs/35lbs)
5 Pull-ups
Row 250M
5 DB Snatch (55lbs/35lbs)5 RIGHT/5 LEFT
5 Suspended Push-ups
Row 250M
5 Burpee box jumps (20" Box)
5 Knees To Elbows

Saturday, August 23, 2008

KILLER CARBS



A Monash University scientist has discovered key appetite control cells in the human brain degenerate over time, causing increased hunger and potentially weight-gain as we grow older. The research by Dr Zane Andrews, a neuroendocrinologist with Monash University's Department of Physiology, has been published in Nature. MORE

Friday, August 22, 2008

10 x 10 x 10


You don't build a back like this from machine pulldowns. Pull-ups, heavy rows, pulls from the deck and overhead work are the prescription here.

10 Rounds of

10 Box Jumps
10 Pull-ups

Wednesday, August 20, 2008

BRAMA BULL


Blish finishes her first section with the big group.

For time:

Peform 75 Reps of barbell front squat/push press (aka thrusters)
with 50% of your bodyweight.

Tuesday, August 19, 2008

BEIJING LOVE FOR ONE OF MY FAVORITE SPORTS!


I've been lucky enough to attend many of the events at the Beijing Olympics. The woman's all-around finals in gymnastics were particularly thrilling, and I wasn't above taking a picture of Michael Phelps in a medley heat. I can even brag that I managed to snag a front-row press-box seat for Usain Bolt's dancing 9.69.

But none of this, for me, can compare to attending my new favorite Olympic event: weightlifting...MORE

Saturday, August 16, 2008

THE WOOL BEING PULLED OVER YOUR EYES


The World Champions or a 6th Grade graduation photo?

The biggest controversy to date, of these Olympic Games involves the Women's Gymnastics team from China. The rule stipulate that competitors must be 16 years of age to compete.

There are a number of advantages to competing as a prepubescent female. The strength to weight ratio being the first that comes to mind.

Now I'm not the sharpest knife in the shed, but there is no way these youngsters are older than 14.

Unfortunately, we will likely never know the truth since the Olympic events are being hosted by China.

Friday, August 15, 2008

FRACTURED FRAN


5 Rounds

Barbell Thrusters 9 Reps
Pull-ups 9 Reps

Males: 95lbs
Females 55lbs

Wednesday, August 13, 2008

JWC RIDES A PINK HARLEY



Complete 5 rounds for time:
Row 400 meters
Bumper Plate Push-ups*-chest to the deck 10 reps (Men-45lb Bumper Plate Girls-10lb Bumper Plate)
10 Pull-up

*Place the appropriate bumper plate atop the upper back between the shoulder blades. Allowing the trunk to sag or arch is a foul. Keep the core tight.

Monday, August 11, 2008

RUN & CLEAN


Dawn's backyard swingset

Run 800M
Hang Squat Clean 30 Reps
Run 800 M

Loading: Males 135lbs/Females 65lbs.

Friday, August 8, 2008

Wednesday, August 6, 2008

YELLOW JACKET PETTING ZOO


Carla and Tommy

Post your total time to complete the following.
1 Mile Run
50 KTE
1 Mile Run

Monday, August 4, 2008

THE UNMISTAKABLE SPLATTER OF ROTTEN MELONS


Dana Torres 41 years of age. Olympian again.

Dumbbell Deadlift 10,9,8,7,6,5,4,3,2,1
Dumbbell Bench Press 10,9,8,7,6,5,4,3,2,1
Dumbbell Hang Clean 10,9,8,7,6,5,4,3,2,1

Complete 10 reps of each, then 9 reps of each, then 8.... until completed.

Loading equals your 10 Rep max on each movement.

Saturday, August 2, 2008

A BETTER MOUSETRAP


This nose warmer was standard issue back in the day. In this era, if I'm in the locker room and see you pulling on one of these I pretty much hall it for the exit. If you pull it on over your underpants I call the police.

With compression fabrics and moisture controlling synthetics, the new stuff has it all over this BIKE issue.

When I'm not going Tarzan I recommend PATAGONIA Active Sport Boxer Brief

A little pricy but a lifetime warranty makes them a great investment.

Friday, August 1, 2008

FINGERNAILS IN THE FUDGE



7 Intervals of:

400 M Run
21 Swings
12 Pull-ups

2:00 Rest

You will be posting 7 different time.