maintenance

family

sprint

make the workload a little harder by finding the compromised rest.

chest to the floor pushups typically yields some sweat.

effort exerted is apparent.

erin

ride 10:00

x50 step ups

rest 1:00

3 rounds

x10 squat

x10 jump squat

3 rounds

x6 front squat @ 75#

x5 box jumps @ 24"

:90 rest

6 rounds

flr 200 seconds

cody/randy

row 10:00

pullup ladder 1-10

ball slam ladder @20# 10-1

step up ladder @ 25# 20" 1-10

pushup ladder 10-1

jump squat ladder 1-10

steve/brad

ride 10:00

steve: 25# weight vest, 5# ankle weights/brad 25# weight vest

100 calories

3:00/3:56

1:00 rest

3:42/4:40

75 calories

2:42/4:15

2:35/3:51

p1 rest

p2 140 yards sprints

dale

ride 10:00

x10 squat

x5 jump squat

3 rounds

x5 box jumps

x5 pullups

7 rounds

x5 thruster @20#

x5 kte 5 rounds

30/30 airdyne

4 rounds

69 calories

strength/heavy breathing

rtw

#45

maintain posture

cody row 12:00
x100 wall ball tosses @ 14#

4 rounds:
:40 wall sit
30 yards lunges
:40 wall sit
30 yards broad jumps

gary/matt row 10:00
3 rounds
x6: @ 30#
goblet squat
kb swing
rtw
figure 8

matt:
21 burpees
2:10 row 629
15 burpees
1:15 353
9 burpees
:60 279
11:50

3:00 rest

:60 281
9 burpees
1:15 323
15 burpees
2:10 543
17:46

gary
2x10 dead lift @ 115#
1x7 @ 165#
1x4 @ 195#
1x2 @ 225#
1x1 @ 255#
1x1 @ 295#
1x1 @ 315#
workout:
5x5 @ 225
+2 ballslams
1:30 rest between

cooldown:
5 rounds
10 ballslams
7 pushups
5 pullups

brad:
ride 40:00
658 calories
228 average

josh
10k row
39:56
(hungover?)

strength/heavy breathing

Progress.
264 lb burpee pullup
Jump...

jesse:

row 10:00

x10 squats

x10 lunges

x7 wall squats

x5 shoulder dislocates

3 rounds

2x10 dead lift @ 135

1x7 @ 165

1x4 @ 195

1x1 @225

workout:

5x5 @165

+3 ball slams @ 20#

cooldown:

pullups 1-10

pushups 10-1

danya/heidi

row 12:00

30 yards lunges

30 yards duck walk

30 yards broad jumps

3 rounds

x6:

goblet squat

kb swing

single hand swing

single hand squat

rtw

figure 8

pushups

3 rounds

dale

row 10:00

ball slam ladder 1-10 (held overhead)

x7 burpee pullups

+2:00 row for meters

3 rounds

476

486

469

ride 7:00

gnarly convo.

steve/john, brad/eve

ride/row 10:00

p1 wall sit

p2 30 yards broad jumps

ball slam ladder

1-7 (held overhead)

steve/john

21 burpee pullups

row 210 meters

15 burpee pullups

row 150 meters

9 burpee pullups

row 90 meters

10:40/10:11

3:00 rest, then climb back up the ladder

16:22/14:10

brad/eve

21 split jumps (each side)

21 calories

15 split jumps

15 calories

9 split jumps

9 calories

100 calories

100 squat jumps

steve was feeling the affects of dieting today. usually i can gauge his output on the row machine (he is a powerhouse, and short sprints are his thing). he maintained <1:30>

strength day

(keep arms @ 90 degrees/posture up)

cody/josh

warm up: 10:00 row

x10 squat

x10 lunges

x7 jump squat

3 rounds

work up to heavy back squat

cody: josh:

x10 @ 135# 75#

x7 @ 155# 95#

x4 @ 185# 125#

x1 @ 225# 175#

x1 @ 255# 185#

x1 @ 285# 235#

245#

josh's strength has come a long way since starting in the gym. a couple months ago his heaviest squat was roughly 165#.

workout:

4x3 back squat + 2 30" box jumps/2:00 between efforts

cody: josh:

205# 185#

cooldown:

kte ladder 10-1

gary/matt

warmup: 10:00 row

x10 squat

x10 lunges

x7 jump squat

3 rounds

work up to heavy back squat

gary: matt:

2x10 @ 75# 95#

1x7 @ 95# 135#

1x4 @ 115# 155#

1x1 @ 175# 185#

1x1 @ 225#

gary missed his squat at 175# (his heaviest squat). after this lifting session i decided gary needs to build a better strength base. for the next six weeks gary will focus on slow, grinding movements, form, and strength.

workout:

4x3 + 2 split jump/squat jump 2:00 between efforts

gary: matt:

115# 155#

jacked session:

x5 kb press + 5 pullups

7 rounds resting 1:00 between efforts

gary: 45#

matt: 30#

Endurance/Accumulation/Swole Action

brad:

airdyne 10:00

burn 500 calories under 26:00

25:46/267 watt average

x10 body weight squat

x10 atomic situps

10 rounds

-with an injury still nagging the shoulder some time spent burning out the lungs is needed.

steve/john

row/ride 10:00

x10 squat

x10 lunges

x10 jump squat

3 rounds

x5 dead lift @ 95/135#

x10 burpees

10 rounds

-often times setting a clock against an athlete is beneficial, but lately i have noticed the focus on the workout being "getting it done faster," which usually yields a lesser than quality lift, or misinterpretation of the point. i told the guys to focus on form and pacing themselves: "allow yourself up to :15 of rest per round, preferably before the dead lift. time of the workout was irrelevant. proper lifts, and explosion were paramount.

cooldown:

2k row @ >2:00 pace

steve: 8:02.8

john: 7:41.9

dustin:

10k row

this is dustin's "8th" 10k in 4 days. he maintained a 2:00 average for the entire duration, which is great considering he ate not much more than a salad today.

39:58

randon:

row 10:00

x30 negative pullups

3x10 25# kb press + as many pushups as possible

3x6 35# kb press + 6 pullups

-while getting swole is not always a very functional part of fitness, at 148# randon could use some size for the upcoming snow boarding season. we have about 6 more weeks of general fitness and swole action before the seasonal training begins. the goal is to keep his power to weight ratio up there as it is, so we will continue to lift heavy and get jacked.

20 kte

40 pushups

60 atomic situps

80 wall ball tosses @ 14#

100 split jumps

Intensity

warm up: 10:00

x10 squats

x10 ball slams (light weight)

x7 pushups

jesse/gary:

3x10 dead lift @ 135#

3 x 6:00 rounds of

p1 10 whip smash, rope pull, sprint (across the gym and back)

p2 step ups/dead lifts @ 135#

cooldown:

kte, pushup ladder 1-7

Strength/Maintenance

Erin/Alicia

row, ride 10:00

x10 squat

x10 lunges

x10 jump squat

4 rounds

100 wall ball tosses @ 16#/10#

step up ladder w/ 20# on 18" box 1-10-1

50 calories: 2:39

500 meter row: 1:59.8

Brad/Steve

ride 10:00-20:00

x10 squat

x10 lunges

x5 wall squat

3 rounds

dynamic squats @ body weight/45#

:10 each spot/:20 rest

10 rounds

:15 sprint/:45 recovery

brad: +500/200

steve: +700/200

Accumulation/Recovery/Endurance

Steve/Randon

Warm up: row 10:00-20:00

x30 body weight squats

:20/:10 split jumps/rest

-2:00 total 1 round

x6 box jump @ 30''/36''

x6 push up

x6 kb swings @ 30 lb/45 lb

x6 ball slams @ 25/30 lb

x6 man makers @ 15 lb

8 rounds focusing on explosion, and not heart rate.

steve 33:09/ randon 34:00

cooldown:

p1: x16 wipers w/2 25 lb kbs

p2: flr

3 rounds

Brad

warm up ride 10:00

airdyne

2:00 @ 400+ watt

3:00 @ 170-200 watt

1:00 @ 100-140 watt

4 rounds=242 watt average/464 calories

x10 24" box jumps

x10 atomic situps

Brad is recovering from an injured rotator cuff. Although the itch to lift heavy is apparent, 4 weeks of airdyne and basic mobility will never hurt.

Dustin/Sam

row 10k:

dustin: 41:00 ish

sam: 43:00 ish

dustin is rowing 10 10ks over this long holiday weekend for a total of 100,000 meters in 5 days.

Danya

6:30 am 8.5 mile recovery run.

8:00 pm

ride 10:00

x10 squat

x10 lunges

x5 jump squat

4 rounds

5:00 rest

100 meter intervals w/2:00 recovery

5 rounds

Its important for Danya to work on basic strength, as well as speed. We are roughly 10 weeks out from a marathon. "I have not hit a wall yet," Danya..."you will," Chase. While no one wants to test a limit, or possibly allow themselves to find that wall, I believe its paramount to achieving your goals to know your weaknesses, and your limitations: we all have them, we may as well know where they are and how to work through them.

Mcbaggins

6:30 am 8.5 mile recovery run. During recovery sometimes walking is an important aspect. After a long week of running and preparing for a Sunday 14 mile tempo run a slow recovery day was in definite need. Danya and I ran/walked from Liberty Park up through Memory Grove and back to the park for a victory lap. Good conversation and an easy stride was on the agenda: mission accomplished.

5:00

ride to the gym via Bianchi

warm up: row 10:00

x6 d.l.

x6 bent over row

x6 clean

x6 lunges

x6 front squat

x6 push press

x6 pushup

4 rounds:

45#

65#

75#

95#

rest 2:00 between rounds

after a long time not lifting, and not doing much intensity (other than some tempo runs, and speedwork at the track) I felt it necessary to light up the row machine:

4 x 300 meters (trying to maintain a pace under 1:00)

rest 1:00 between efforts

:56/:57/:58/1:01

x30 whipsmash

:30 static ring hold

:30 rest

2 rounds

7:00

10k row maintain under 2:10 pace

2:09.4/42:58