Friday, January 29, 2010

M.E. PULL UPS 12910


The Lancer wrestling team earned their first tournament win of the season.  Tomorrow they take a short drive to Olathe for another weekend of action.

M.E. Pull-ups 3-3-3-1-1-1

Rest 5:00

The Tom Cross Complex
5 Rounds for Time:
1 DB Hang Power Clean R
1 DB Hang Power Clean L
1 DB Push Press
1 DB Hang Power Clean L
1 DB Hang Power Clean R
1 DB Push Press
1 DB Hang Power Clean R (Return to hang)
1 DB Hang Power Clean L (Return to hang)
1 DB Clean immediately to....
1 DB Split Jerk R
1 DB Hang Power Clean L (Return to hang)
1 DB Hang Power Clean R (Return to hang)
1 DB Clean immediately to....
1 DB Split Jerk L

Use DB loading of 50% of bodyweight

Wednesday, January 27, 2010

M.E. FRONT SQUAT 12710


Luck favors the mind that is prepared.-Louis Pasteur


M.E. Front Squats 3-3-3-1-1-1


Rest 5:00


For Time:
20-16-10-6
Dumbbell Deck Power Snatch (55lbs/35lbs) 
Pull-up


* Perform half the reps on each arm


Monday, January 25, 2010

M.E. HANG POWER CLEAN 12510



Coach Tammy lead a group of high schools on a mission trip to Florida.  They spent the week building a home with habitat for humanity.

M.E. Hang Power Clean 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?

3 HSPU
6 Pull-ups
9 KTE
12 Dumbbell Swings




Sunday, January 24, 2010

BLACK BOX SUMMIT RETURNS



The Black Box Summit 2010 has been scheduled.  Stay tuned for the official announcement.

Friday, January 22, 2010

M.E. PULL UPS 12210



This free standing pull up structure is less than 1 year old.  We moved to a new location and the footprint did make sense and I do not need two.

It's a listed on Ebay.  The freight price listed is an estimate.  You only pay what it cost to ship it unless you want to pick it up.










Max Effort Weighted Pull-ups 5-5-5-3-3-3


Rest 5:00 


Every minute for 10:00
DB Hang Power Clean 5
DB Front Squat 5
DB Split Jerk 5 (Alternate split right on odd rounds, split left on even rounds)

*dead hang style. Overload using a weight belt or by holding a dumbbell between your ankles.

Wednesday, January 20, 2010

M.E. FRONT SQUAT 12010


















Susan, Mary, and Geoff endure my early morning dialog and earn a FREE t-shirt. Lauren's (far right) attempt to get her 2nd t-shirt was derailed.

Max Effort Front Squat 5-5-5-3-3-3


Rest 5:00


How many rounds can you complete in 12:00?

7 Handstand Push ups
7 Pull ups

Monday, January 18, 2010

M.E. HANG POWER CLEAN 11810




M.E. Hang Power Clean 3-3-3-1-1-1

Rest 5:00

For Time:
10,9,8,7,6,5,4,3,2,1

Dips
Pull ups
DB Front Squats

Loading on DB of 50% of Bodyweight





Blaine Hill in only his 2nd season of wrestling took 7th at the Bobcat.  His engine is amazing.  Here he catches a few zzzz's with his brother David.

Friday, January 15, 2010

M.E. STANDING PRESS 011510



M.E. Standing Press 3-3-3-1-1-1

Rest 5:00

20 sets x :20 Row/:40 rest interval

Record the distance covered for only the work periods

Wednesday, January 13, 2010

M.E. BACK SQUATS 011310





















Hal and Sharon wearing the not so standard issue footgear.


M.E. Back Squat 3-3-3-1-1-1

Rest 5:00

How long to complete the following:

Farmers Walk 50 Ft (Males 55 lb DB's / Females 35lb DB's)
Burpee 10
Farmers Walk 50 Ft
Burpee 9
Farmers Walk 50 Ft
Burpee 8
......
finish with 1 Burpee

Monday, January 11, 2010

M.E. DECK POWER SNATCH 011110






















Coach Abbie Lane dressed for the elements.  


M.E. Deck Power Snatch 3-3-3-1-1-1

Rest 5:00

For time:
21-15-9
Barbell overhead squat
Pull-up
Suspended push up

Friday, January 8, 2010

STANDING PRESS 010810



M.E. Standing Press 5-5-5-3-3-3

Rest 5:00

"Cindy"
How many rounds can you complete in 20:00?
5 Pull-ups
10 Push ups
15 Air Squats

Wednesday, January 6, 2010

M.E. BACK SQUATS 010610


















Welcoming gifts!

M.E. Back Squat 5-5-5-3-3-3

Rest 5:00

5 Rounds for Time:
3 Barbell Hang Clean
6 Box Jumps
9 Push ups
11 KTE

Monday, January 4, 2010

M.E. DECK POWER SNATCH 010410




M.E. Deck Power Snatch 3-3-3-1-1-1


Rest 5:00


How many rounds can you complete in 15:00?
Row 250
Handstand Push ups 7

Friday, January 1, 2010

M.E. FLOOR PRESS 1110



Our NEW horizontal/pull-up bar.  

M.E. Floor Press 3-3-3-1-1-1

For Time:
10 Swings
1    Burpee
9   Swings 
2   Burpees .....
continue reaching a final round of:
1    Swing
10 Burpees