strength, conditioning

135#

john

bertums

1100 reps

aaron
dustin, john, steve, aaron

steve row 2,000 meters: 6:48

aaron, john:

warm up 10:00

x20 goblet squat

x10 goblet squat

x5 goblet squat

increasing weight by 10# each round

3 rounds

interval work:

:15/:15

front squat

6 rounds

:15/:15

push press

6 rounds

:15/:15

front squat push press

4 rounds

then:

ladder 10-1

squats

pushup

ball slam

kb swing

melissa:

x10 squat

x5 goblet squat

x10 dead lift @ 65#

x7 @ 85#

x4 @ 95#

x1 @ 115#

x1 @ 135# new pb.

tj botterms:

warm up jump rope

ladder from 100-10 (decrease in increments of 10)

double unders

mtn. climbers

just because

pcme:

yesterday i decided that the workout for the new year needed to be 1,000 burpees. today i discovered what a little over half of that workout would be:

50 burpees for time: 1:56

rest 2:00

25 burpees every 2:00 (25 burpees took roughly 1:00)

8 rounds

rest 4:00

15 burpees every 1:30 (15 burpees took roughly :35)

20 rounds

after 550 burpees came 550 mtn. climbers with my feet in the rings.

mtn. climber ladder:

100-90-80-70-60-50-40-30-20-10 (each leg)

rest 10:00

3x10 box squat @ 50# kb

5x5 box squat (front squat position) @ 95#

5x5 box squat (front squat position) @ 135#

5x5 box squat (front squat position) @185#

kelly mac:

tons of yoked out leg work.

*be who you are; nothing you are not. love life.

conditioning

josh, pcme

row 10:00

x20 goblet squat @ 30#

x10 goblet squat @40#

x5 goblet squat @ 50#

3 rounds

every 3:00 complete:

x5 goblet squat

x10 box jump

200 meter row

4 rounds

p1: 150 jump rope

p2: rack hold

4 rounds

conditioning

melissa:

warm up 10:00 row

row 2500 meters

rest 2:00

row 2000 meters

rest 1:00

row 1000 meters

rest 1:00

row 500 meters

rest 2:00

row 1000 at 2500 m pace

BLACK Friday

I have had my eye on Mr. Black since my Volcom days, ever since I hosted a competition at Brighton 3+ years ago (in which he won). Sean had something, a humbleness about him that seemed to suppress his quirky personality, but did not such in displaying his talent on a snowboard.
He is a pleasure to have around the gym. And as he warms up to the crowd, watch out, Sean may jack you for sweatpants money, and take that check to the bone-zone to cash it in.

This is an older vid, but you get the gist, Sean is the goods.

MICA minute #9 from Loren Brinton on Vimeo.

thanks again

nick

kelly: cardio?

thoughtful.

like a g-shock.

brad

thankful for disco balls.

party party party:

gary 2,000 m: 7:26

brad 2,000 m:7:26 (penalty for not hitting his goal: 100 burpees. gary took 50 of them off his hands.)

taylor 2,000 m: 8:59 (penalty for not hitting his goal: 100 burpees)

josh 10:00 row: 2671 m

steve 10:00 airdyne: 293 calories

jake 10:00 airdyne: 222 calories

ryan 10:00 airdyne 211 calories?

as many rounds as possible in 30:00:

40 squats

40 kb swings

40 pushups

20 pullups

40 atomic situps

nick: 4 rounds

tj: 5 rounds

john: 3 rounds

pickup: 4 rounds

conditioning

broad jump. "lets practice pap, bro."

front sqat. the load is carried in different ways depending on comfort, and flexibility.

elbows drive upward.

even after 28 rounds she maintained under 2:00 average/:30!

alex resting.

swings.

dale "i dont work that hard on my own."

zach

aaron "i hate these the most."

kelly during "stoked to get yoked wednesdays"

steve, dale, aaron, zach, john:

warm up 10:00

2:00 rounds

1:00 rest of:

squats

pushups

kb swings

ball slams

burpees

atomic situps

5:00 rest

then:

dale row 2,000 meters

p1: 3 burpees, 15 calories, 15 yards bear crawls

p2: rack hold

4 rounds for time.

john/steve: 8:30

aaron/zach: 9:30

melissa, ellen:

warm up 10:00

x10 squats

x10 lunges

x5 wall squats

3 rounds

5x5 front squat @ 45#

+ 3 broad jumps

5x5 push press @ 45#

3 fspp @ 45#

15 yards bear crawls

5 rounds

then: because ellen is leaving town for a few days she wanted to sit on the row machine for a while. i prescribed a workout of:

:30 work @ 2:07 or faster

:90 rest @ 2:35

melissa and ellen both went out well. once the individual did not finish a round within a 2:07 average or better they could cooldown and leave. melissa lasted 21 rounds yielding 7800 meters. ellen lasted until the row machine stated 30 rounds is all it was going to count. her first hour on the row machine yielded 10,880 meters. good work ellen!

pcme:

warm up 20:00 tt position.

20:00 power test.

225 watts (tt position)

average heart rate: 187