Five rounds for time of:
6 Squat Snatch 95/75
12 Burpees
Monday, February 28, 2011
Sunday, February 27, 2011
Friday, February 25, 2011
Thursday, February 24, 2011
Wednesday, February 23, 2011
Muscle Ups
Weekly Warm Up
Wednesday
"NATE"
AMRAP 20Mins
2 Muscle Ups
4 HSPU
8-2 pood KB Swing
 |
Its important to have the proper grip when completing the muscle up, it is called a false grip. Sometimes when you are first starting out it can be very uncomfortable. Building enough strength to maintain a false grip is important for the transition in to the dip. If you can't maintain your false grip try false grip ring rows.
Tuesday, February 22, 2011
Its Steph's Birthday....
Weekly Warm Up
Tuesday
Happy Birthday Steph!!
"STEPH" (trainer made)
5 Rounds
Start on one end of mat
Burpee Broad jump to the other
20 DB Push Press(45/25)
Bear Crawl Back
Monday, February 21, 2011
Overhead Squat - Bodyweight x 15 reps
Sometimes all it takes is a little dedication... Your not always going to make your lifts on the first try.
Sunday, February 20, 2011
Saturday, February 19, 2011
WOD for a Good Cause
“ADAMBROWN”
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Fundraiser for Naval Special Warfare-The Naval Special Warfare Foundation provides support to SEAL families in numerous ways. Examples of support include immediate assistance for families of NSW active-duty members that are wounded or killed in combat or training, memorial services, assistance related to active duty or dependent terminal illness, and assistance in times of natural disaster. If the NSW Foundation cannot directly accommodate the need of a family or individual, it will make every effort to coordinate assistance within the full capability of the staff and its partner organizations. NSWF also provides scholarships to service members and their spouses and children.
This non-profit 501-c corporation (Tax ID # 31-1728910) provides much needed support to the SEAL Community and families. Ninety cents for every dollar goes directly towards vital services. I can think of no better way to honor Adam than to raise money for such a worthy cause. Please support me as I run. All donations are tax deductable and go to support the mission of the NSWF.
Donating is simple: donate online, following the below instructions:
Donations can be made via check to NSWF or at the NSWF Website:
http://www.nswfoundation.org/donate.htm
Click on “DONATE TODAY”
Go to “ONLINE DONATIONS”, click on “Click here to give”
Under “PROGRAM AREA”, click on “ONE TEAM ONE FIGHT”
Under the comments section, please list “TEAM ADAM/Meiling Houston
If you are interested in donating to a project for the Brown Family, The Adam Lee Brown Bronco fund is an account established to raise money for the total restoration of Adam's Bronco that he drove before he was killed in Action on March 17, 2010. Some of Adam's friends and Teammates have taken on the task to overhaul Adam's Bronco as a final tribute to Adam. After the vehicle is restored they will then drive it to Arkansas and present the Bronco to Adam's son Nathan and family in the condition Adam deserves, flawless. Any donation would be greatly appreciated. Future updates on the Bronco's progress will be posted on the R.I.P Adam L. Brown facebook page - http://www.facebook.com/group.php?gid=105569546141363 - (Please note, this is not a non profit fund and is not tax deductible). Please make checks payable to the Adam Lee Brown Bronco Fund, and send to my address listed above. I will gather checks and send them off to Navy Federal at a later date.
Please remember all of the many servicemen and women who currently serve our country, those who have served our country and those who died serving our country.
Friday, February 18, 2011
Thursday, February 17, 2011
Tuesday, February 15, 2011
Monday, February 14, 2011
Friday, February 11, 2011
Thursday, February 10, 2011
Wednesday, February 9, 2011
Building your posterior chain...
Weekly Warm Up
Thursday
WOD
3RDs
20 BW Back Squat
50 Double unders
YaaaaHOOOOOO!!!!!
Tuesday, February 8, 2011
Sunday, February 6, 2011
Monday...Monday....Monday
Warm Up: 1/2 Tabata row @ 70%,75%,85%,95%, 2x 5 Negatives on pull up bar, 2x 5 Ring dips, Burg Warm Up
Monday
WOD
AMRAP 20 min
DB Farmers Carry to one end of mat
10 Hang Squat Clean (45/25)
DB Farmers Carry Back
15 Box Jump (24/20)
Friday, February 4, 2011
Friday 2.4.2011
100 Air Squats
100 Lateral Paralette Jumps
800m Row
Then...
Immediately after row, 3 attempts at max push press
100 Lateral Paralette Jumps
800m Row
Then...
Immediately after row, 3 attempts at max push press
Thursday, February 3, 2011
Wednesday, February 2, 2011
Tuesday, February 1, 2011
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