strength

towards the top.

josh

395# (remember to breath)

ryan, john, josh:

warm up 10:00

john, josh:

3x20 straight legged dead lifts @ 45#, 35#

ryan worked to a new dead lift max: 405#

workout:

john @ 185# 8:00

josh @ 165# 5:53

ryan @ 225# 5:40

x5 dead lifts

x10 burpees

6 rounds

then:

6:00 movement:

x15 fspp

30 yards weighted bear crawls.

cooldown/warm up ball toss

ryan, randon, corbin, dustin, ellen:

x6

goblet squat

swing

single hand swing

clean

jerk

pushup

10-15:00 movement

step-up ladder 1-10(rack position)-1(farmer carry)

39:00

Proud

We have been following Seth on his venture to the 15th Winter X-Games, which was held in Aspen this past week. Seth traveled to Aspen to finalize his 3 part competition for the first ever "Real Snow" event, which consisted of 8 selected riders putting together a 1 minute video part to be judged by the public, and then by a panel of Judges, and finally competing in a Rail Jam in Aspen to cap it all off.
We are super proud of how Seth performed, and even though he didn't walk away with a medal, there is no doubt that he has deepened his impression on the ongoing path of snowboard progression.

conditioning

101 pounds.

under 3:30

matt

steve, brad, matt, nate, gary:

race to 20 burpees

ladder from 1-10-1+1

swings

slams

push press

burpees

then either a 101 calorie sprint, or 1001 meter row.

cool down with a 101 second plank hold.

strength

shoulder flexibility is becoming an issue for everyone.

the body should be upright.

ryan, nick, randon:

warm up 10:00

3x10 manmakers resting :60 between efforts

work to heavy clean:

ryan 215#

randon 145#

nick 205#

all new max efforts.

3x3 @ 80%

gary, marc, brad:

warm up 10:00

overhead squat technique.

"99 problems and a pound ain't one?"

today is a great day for steve, but not so much for jay-z. today steve weighed in at 208 lbs; 99 of his problems (all of which were pounds) are gone. last february he joined the gym with an open mind, and a lot to lose/gain. he has done a great job crushing goals and getting all yoked out. todays workout consisted of lots of the number 99. saturday will be another milestone, so get stoked.

strength endurance

overhead lunges

straight-legged.

someone break it already.

swing.

ellen, elizabeth, ryan, corbin, josh:

warm up 10:00

10 squats

15 yards lunges

10 burpees

15 yards bear crawls

2 rounds

p1: row 3,000 m

p2: move until p1 is finished:

x20 kb swings

x15 ball slams

x10 burpees

ryan: 11:12

josh: 11:28

ellen: 14:15

elizabeth: 15:00

corbin: 14:58

tj, nic, derek:

warm up 10:00

pullup ladder 1-4

3 rounds

goblet squat/kb swing progression:

x10 goblet squat @ 50#

x10 goblet squat @ 60#

x10 goblet squat @ 73#

then the same progression with swings

3 rounds

x15 push press

15 yards overhead lunges

x15 push up

15 yards straight legged bear crawls

rest 1:00

3 rounds

cooldown:

kte ladder 1-7

conditioning

josh, ellen, elizabeth:

warm up 10:00

15:00 movement:

x6 of each...

goblet squat

swing

single hand swing

clean

'jerk

rtw

pushup

then:

x10 dead lift

:30 frog hops

2:00 rest

5 rounds

cooldown:

6 player atomic sit up ladder 1-8