Tuesday – 6/1/10

Back Squat — 5×1
.
MetCon: 3 Rounds
20 Step Walking OH Lunges, 45/25lb Plate
15 SDHP, 95/65lb
10 KB Figure Eights to Hold, 24/16kg
5 Muscle-Ups

Post Back Squat Max and MetCon time to comments…

Posted by Mike McKenna on 05.31.2010 at 8:48 pm// Tagged: WOD

Monday – 5/31/10

In celebration of Memorial Day we perform “The Seven”
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star [...]

Posted by Mike McKenna on 05.30.2010 at 8:04 pm// Tagged: Hero WOD

Updates

Hope everyone has a great Memorial Day Weekend!
Class schedule for the long weekend is as follows:
Sunday – 9AM-12 (Open Gym)
Monday – 8AM, 9AM; No PM Classes

Posted by Mike McKenna on 05.29.2010 at 2:48 pm// Tagged: Updates

Friday – 5/28/10

MetCon: 4 Rounds
30 Push Ups
15 Squat Cleans, 135/95lb
Run 400m
.
Skill Development: K2E – 4×15
.
Post MetCon time to comments…

Skyler’s “heavy” OH Squats

Posted by Mike McKenna on 05.27.2010 at 8:13 pm// Tagged: Triplet

Thursday – 5/27/10

OH Squats – 5×5
.
MetCon: 50-40-30-20-10
Box Jumps
AbMat Sit Ups
.
Post OH Squat loads and MetCon time to comments…

Rob and I at Regionals

Posted by Mike McKenna on 05.26.2010 at 7:32 pm// Tagged: Couplet


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    -Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
    -Keep intake to levels that will support exercise but not body fat.
    -Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
    -Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
    -Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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