IWT, strength endurance

use your legs to push up the weight when your shoulders are not firing.

dustin, kourtney:

10 squat

10 lunges

10 kb swing @ 45#/25#

3 rounds

x7 dead lift @ 185#/85#

2:00 row

2:00 rest

3 rounds

x10 goblet squat @ 73#/35#

2:00 ride

2:00 rest

3 rounds

dustin: 595, 575, 565/44, 37, 42

kourtney: 440, 455, 461/30, 30, 30

dani:

jump rope 10:00

10 wall squat

10 goblet squat @ 20#

3 rounds

work up to 145# back squat

then:

@ 45# 3 fspp every :40 fro 12:00

5 burpees, pull 12 yard rope, sprint it out

6 rounds.

brad, steve, gary, jesse:

warm up 10:00

x10 manmakers

brad, steve @ 15# w/weight vest

gary @ 30#

jesse @ 25#

2 rounds

x7 bench press

2:00 push press

2:00 rest

3 rounds

x7 goblet squat

2:00 ball slam

2:00 rest

3 rounds

brad: bench @ 95#, pp @ 15#, goblet @ 53#, ball slam @ 20# (weight vest)

steve: bench @ 155#, pp @ 15#, goblet @ 73#, ball slam @ 20# (weight vest)

jesse: bench @ 75#, pp @ 15#, goblet @ 44#, ball slam @ 20#

gary: bench @ 115#, pp @ 15#, goblet @ 53#, ball slam @ 20#

cooldown:

pullup ladder 1-10-1

technique

pull. serverance package.

not happy.

head and chest up.

melissa, ellen:

ride 10:00

overhead squat technique.

after many days working on back squats, rack squats, power, and flexibility the girls were introduced to a great functional lift: overhead squat.

3x5 squat

3x5 wall squat

5-10 close grip overhead squat w/ 10# plate.

3x3 overhead squat w/ 25# plate

1x1 overhead squat w/ 45# plate

3x10 overhead squat w/20# ball allowing ball to fall forward if necessary.

5x5 overhead pip f.s.u. w/ pvc pipe bro.

during this exercise align your heels with the squat rack, push your head through until you find "the pocket" in your shoulder. apply pressure to the rack and squat.

:20 dead hang/:40 rest

:20 overhead hold w/ 45# bar/:40 rest

5 rounds

neck:

row 10:00

3x5 squat

3x5 wall squat

3x5 shoulder dislocate

3x10 dead lift @ 115#

3x8 @ 155#

3x6 @ 205#

3x3 @ 265#

3x30 hang clean @ 65#

3x20 snatch @ 65#

3z10 close grip hang snatch @ 65#

pcme:

ride 10:00

airdyne:

:10/:50 5 rounds @ +1000/100

2:00 rest

:20/:40 4 rounds @ +600/150

2:00 rest

:30/:30 3 rounds @ +400/150

2:00 rest

:40/:20 2 rounds @ 350/150

1:00 rest

:60 @ 300

danya/pcme:

ride 10:00

90 yards lunges

60 yards soh lunges w/10#, 20#

x5, 5-10 windmill

x5, 5-1 box jump

x5, 5-1 pistol squat

work through the windmill, box jump, pistol squat. work up a ladder during windmills, and down a ladder with box jumps and pistols.

strength day

245#. progress.

tony.

+700 watts for :30. after the third round there is little desire to hold the handles during recovery.

jake.

tj, tony

row, jump 10:00

get filthy quickly: finish the workout, or up until 40:00

x50-40-30-20-10

squat

pushup

atomic situp

ball slam

box jump

tj finished the work right at 40:00, tony finished the squats on the 20 round. he did a great amount of work for today being his second day in the gym. proud.

ball toss for cooldown.

jake, ryan, seth

warm up 10:00

x6...

deadd lift

row

clean

front squat

push press

lunges

pushup

ryan: 65# 3 rounds, 95# 2 rounds

jake: 20# kbs 3 rounds, 25# kbs 2 rounds

seth: 25# kbs 3 rounds, 30# kbs 2 rounds

p1: 30/30 airdyne

p2: 30/30 push press

p3: 30/30 frog hop

3:00 rounds

5:00 rest

1-10-1 kte

1-10 heavy ball slam

dusty:

row, jump rope 20:00

3x10 dead lift @ 115#

2x7@ 155

1x4 @ 245 (somehow saying 185# turned into 245).

1x2 @ 275

1x1 @ 305

5x4 @ 245#

resting 2:30 between sets.

x15 frog hop

x30 push press @ 15#

7 rounds

rest 1:00 between sets.

Strength endurance

move.

swing.

steve, john:

warm up: 10:00 row

barbell complex:

x6...

dead lift

upright row

clean

front squat

push press

back squat

push up

steve: 65#, 85#, 95# (three rounds)

john: 45#, 65#, 75# (three rounds)

then:

p1

x7 burpees

1:00 airdyne

rest 1:00

switch

p2

x15 kb swings @ 53#

1:00 box jumps @ 20"

rest 1:00

three rounds

steve: box jumps: 25, 22, 22/airdyne: 40, 39, 30

john: box jumps: 22, 15, 15/airdyne: 28, 27, 26

cooldown:

5 kte, 5 pushup

5 rounds

strength day

a tiny terror.

overhead squat.

kelly:

row 5:00

x10 squat

x7 squat w/10# plate

x4 overhead squat w/10# plate

2 rounds

3x6 dead lift @ 75#

3x4 dead lift @ 115#

3x2 dead lift @ 145#

ladder 1-7-1

ring pushup

pullup

atomic situp

party time?

the exchange became longer and longer as the time continued.

jump.

dani.

dani, melissa, kelli

warm up 5:00-10:00

30 yards lunges

30 yards bent legged bear crawls

30 yards straight legged bear crawls

3x10 dead lift

kelli: 95#

melissa: 50#

dani: 75#

12:00 amrap:

x5 dead lift

x8 push press

x3 burpees

dani: @ 95#, 15# 7 rounds

melissa: @ 70#, 10# 4 rounds (stopping at 4:00)

kelli: @ 115#, 15# 2 rounds (stopping at 4:00)

dani: 8 rounds of :20/:60 row party

maintain a higher cadence, and shoot for a sub 2:00/500 average.

steve:

row 6,000 meters

ride 30:00

4:00 row: 1214 meters

4:00 push press: 103

4:00 ride: 107

4:00 ball slams: 110

4:00 mtn climbers: 242

4:00 shkb swings: 167

4:00 pullups: 52

4:00 atomic situps: 81

rest :90 between exercises

power endurance

not an orbea.

finding the right power requires your feet to lift off of the ground.

30 yards, four jumps.

as flat of a back, and leg as possible.

tj, cody, stu, ryan

warm up, or not...

x10 squat

x5 goblet squat

3 rounds

p1: x10 burpees, 60 yards bear crawls

p2: rest

3 rounds

p1: x15 kb swings @ 52#/44#, 30 yards broad jumps

p2: rest

3 rounds

p1: 7 ball slams @ 50#/60#, 30 calories

p2: rest

3 rounds

pullup ladder 1-10-1

no rest was taken between exercises.

brad:

row 10:00

3x10 squat

3x5 wall squat

3x10 dead lift @ 95#

3x7 @ 135#

3x4 @ 185#

4x3 @ 205#

4:00 push press: 156 reps

2:00 rest

4:00 kb swings @ 35#: 167

umm, party? *happy b-day randon*

pcme 60:00 airdyne @ 214 watt average.

910 calories

neck: 60:00 row party 12, 510 meters

randon, john, steve, billy, will

HAPPY BIRTHDAY RANDON!

warm up: 10-25:00

row 500 meters/burn 60 calories

rest 5:00

27:00 amrap

27 burpees

27 ball slams

270 meters/27 calories

randon: 1:33 row, 20# ball, row machine, three rounds

john: 1:40 ride, 30# ball, airdyne, four rounds

steve: 1:27 row, 40# ball, row machine, four rounds

billy: 1:45 row, 25# ball, row machine, four rounds

will: 1:50 ride, 20# ball, airdyne, two rounds

strength endurance

make it work.

warm up 10:00

90 yards lunges

60 yards soh lunges

30 yards rack hold lunges

step-up ladder 1-10-1

1-10 rack hold

9-1 farmer carry

ryan: 30#

tj: 35#

jake: 25#

cody: 26#

strength day

the rule was that the keg could not touch the floor, but was intended to be held in the "rack position." on the last round steve's back was toast, so he decided that holding it over head was more appropriate.

steve.

dustin:

row 10:00

x20 squat

x5 goblet squat @ 25#

2 rounds

x10 back squat @ 65#

x9 @ 75#

x8 @ 85

x7 @ 95

x6 @ 105

x5 @ 115

x4 @ 125

x3 @ 135

x2 @ 145

x1 @ 155

x1 @ 175

x1 @ 195

x1 @ 205

then:

4x4 @ 135 resting :90 between efforts

pullup ladder 1-5

2 rounds

steve, john:

row 10:00

3x10 manmakers @ 15#

p1:

30 whip smash (faster paced)

30 calories airdyne

p2: keg hold (because john "thought about his diet this weekend."

3 rounds

x15 heavy kb swings

300 meter row

2:00 rest

3 rounds

medicine...a healthy dose of party balls.

even the last clean and push looks the same as the first.

dustin.

party ball.

pcme, melissa, dustin, sam, josh, steve, brad:

warm up:

30:00 light jog.

workout:

clean and push ball as far as you can, as many times until you reach 1600 meters.

pcme 50#: 29:54

melissa 20#: 32:06

dustin 40#: 38:20

sam 20#: 26:45

josh 25#: 25:54

steve 60#: 36:02

brad 30#: 25:54

Strength endurance

learning how to drop weight. after a long time of hearing "i dont really want to lift more than 95#," dustin has allowed himself to build a strength base. at this point in time we have noticed a lot of gains, but quite frankly the gains are long over due. with a solid strength base the progression will just be faster. watch out steve.

somehow on the last round he finds a way to put out 600 watts standing up.

ellen grinding it out.

brad, matt, gary, kirsty

warm up 10:00

matt:

3x10 dead lift @ 95#

3x8 @ 115

3x5 @ 155

3x3 @ 185

brad, gary:

3x10 back squat @ 65/65

3x8 @ 95/85

3x5 @ 135/115

3x3 @ 165/145

then:

1:00 row for meters,

rest :30,

1:00 box jumps,

rest :30

3 rounds

matt: 319/21, 309/18, 304/17

gary: 301/22, 302/26, 287/26

brad: 305/30, 300/22, 292/18

kirsty: 217/27, 240/33, 231/30

josh, steve, randon, ellen

warm up 10:00

90 yards lunges

1:00 ride for calories

rest :30

1:00 box jumps

rest :30

5 rounds

josh: 42/20, 37/21, 34/21, 36/21, 36/18

randon: 32/17, 29/15, 34/12, 22/9, 20/13

ellen: 22/20, 15/17, 18/21, 18/17, 19/22

steve: 59/15, 42/12, 36/10, 35/8, 37/9

cooldown: toss 14# ball around a bit.

dustin:

row 20:00

x10 squat

x10 wall squat

x10 shoulder dislocates

3 rounds

3x10 dead lift @ 115#

1x7 @ 155#

1x4 @ 185#

1x2 @ 225#

1x1 @ 275#

1x1 @ 295#

then:

5x5 @ 185#

+ 3 30" box jumps

rest :90 between efforts.

blow out.

still medium sized steve @ 245#

he wears his own jersey.

a perfect example of what not to do after a workout. i went out thinking "i feel good; good enough to sprint on the row machine." clearly i was not being honest with myself. at 300 meters in my heart rate was at 212, continued to climb until i blew up. seriously listen to my advice and know your abilities.

ellen:

ride 10:00

50 wall ball tosses @ 10#

x15 ball slams @ 20#

2:00 ride

rest 2:00

x10 ball slams @ 25#

rest 2:00

x5 ball slams @ 30#

ride 2:00

rest 5:00

x15 kb clean @ 15#

2:00 row

x10 kb clean @ 20#

2:00 row

x5 kb clean @ 20#

2:00 row

curse everything for cooldown.

ride: 30, 29, 30

row: 465, 442, 455

steve, john, will, billy, randon

row 10:00, rest 5:00

row 2:00

test 500 meter row/50 calories (everyone had a good day)

steve: 1:25.8 (another gym record)

john: 1:29.3

randon: 1:33.3

billy: 1:42.9

will (50 calories): 1:03

x5 burpees

30 yards broad jumps

10 rounds, or 25:00

cooldown:

10:00 row:

:10 sprint faster than 500 meter pace/:50 recovery

we are back..

ellen.

plank.

putting out effort.

remember that your body follows your head: while looking downward your spinal chord is curved. even when fatigued, keep your head up and flatten out your back.

keep your arm posted to your ear with a straight line from your wrist to your hip.

coday!

pull

saturday morning:

cody, tj, brad, steve:

warm up: row/ride/jump rope

ball slam ladder 1-10 held overhead between efforts.

5-10-15-20-5

squats @ 45#/25#

pushups

kb cleans @ 35#/40#/25#/20#

pullups

cody: 19:43

tj: 9:27

brad: 13:20

steve: 11:09

cooldown:

5 burpees

30 yards bear crawls

5 rounds

monday: 9/13

steve, john, randon, dustin

warm up: 10:00

x30 squats

x30 pushups

x30 goblet squats

90 yards lunges

60 yards single hand over head lunges

30 yards rack held lunges

6 way bb complex:

x6 of each:

dead lift

bent over row

front squat

push press

good morning

back squat

15 yards forward/backward farmer carries

x10 pushups

5 rounds

cooldown:

5x5 kte

ellen, dani, melissa

warm up: 10:00

x10 squat

x5 goblet squat

5 rounds

90 yards lunges

60 yards bear crawls (giraffe crawls?)

30 yards broad jumps

1:00 work/:30 rest

p1: rope pull/sprint

p2: push press

p3: plank on hands

3 rounds

atomic sit up ladder 1-10

strength day

ryan, tj, cody, jake

warm up row/ride 10:00

30 yards lunges

10 pushups

3 rounds

kb work, x6...

swings

single hand swings

clean

squat

push press

jake 25#

ryan 40#

tj 44#

cody 35#

1 clean, 1 jerk, 1 oh lunge

2 each side every minute for 20:00 minutes

pullup ladder ending with 1 kte

1-8

jake 1,000 meters: 3:49

ryan 5:00 airdyne: 156 calories

josh (possibly injured rotator cuff):

ride 10:00

x15 squat

x30 lunges

3 rounds

step-up ladder/weighted situp ladder

1-10-1 @ 20#, 16" box

brad, gary:

row/ride 10:00

x10 squat

x5 wall squat

x10 shoulder dislocates

4 rounds

3x10 front squat @ 65#/75#

1x8 @ 75#/85#

1x5 @ 115#/105#

1x2 @155#/115#

1x1 @175#/145#

1x1 @205#/165#

brad 85#

gary 65#/95#

every minute on the minute clean + 3 fspp for 12:00

no abs.

Strength endurance

a very familiar place for dustin.

HUGE SHOUTS OUT TO DUSTIN, AND STEVE TODAY!

dani, ellen, brandy

warm up 10:00 row/ride

15 yards lunges

x5 goblet squats

x5 wall squats

4 rounds

p1: row 500 meters/ride30 calories

p2: rope pull/sprint

p3: steppi-touch toe dance

3 laps broad jumps

brandy, 30 cal: 1:34, 2:04

ellen, 500: 2:10, 2:07 (a personal best)

dani, 500: 2:03, 2:03 (both personal bests) BIG SHOUT OUT TO DANI!

dustin, steve

row 20:00-25:00

test 2,000 meters

steve: 6:55* personal best/gym record

dustin: 6:58* personal best, goal achieved!

x10 goblet squat

30 yards broad jumps

rest :90

3 rounds

x10 push press @ 15#

30 ball slams @ 20#

rest :90

3 rounds

x10 kb swings @ 60#, 73#

:30 sprint airdyne

rest :90

3 rounds

calories:

steve: 39, 28, 29

dustin: 20, 16, 25

power endurance

some earn grey shirts, and two have earned black shirts. yesterday as tj and i sat around getting yoked out we discussed our passion for fitness (as counterintuitive as that sounds). during the discussion we both agreed that fitness is just a part of our lives, and not just about going to the gym, what ever gym that may be. while we focus on functionality, and health with or without a gym, others just show up. expecting a change to happen simply because you are here is ludicrous. tj exemplifies fitness within his life in and out of the gym. some will fail, some will leave, few will inspire. he is one of the few. party.

last round.

a normal face on either machine.

tj, pcme

row 10:00

x5 wall squat

x5 goblet squat @ 25#

3 rounds

p1: x10 ohs @ 65#,

2:00 ride

p2: real rest

2 rounds

p1: x10 front squat @ 65#,

2:00 row

p2: real rest

2 rounds

p1: x10 goblet squat @ 53#,

60#, 30' rope pull/sprint

p2: real rest

tj: 67, 54, 565, 550, 5 laps, 5 laps

pcme: 58, 54, 548, 519, 5 laps, 5 laps

cooldown: chat, jump rope

strength day

dani.

frustration.

chaos.

more of it.

dani: ride 10:00

x10 squat

x 5 wall squat

4 rounds

3x6 back squat @ 75#

3x5 @ 85#

1x3 @ 95#

1x3 @ 100#

1x3 @ 105#

same progression for dead lift...

x10 single leg jumps off of a 16" box (each side)

300 seconds flr.

friday night:

dustin:

warm up 20-25:00

test 2k row (shooting for under 7:00)

time: 7:00.4

puke.

3x15 dead lift @ 75#

3x12 @ 85#

3x6 @ 115#

row 1,000 meters: 3:36

power endurance

gary waiting on no one.

ryan.

tj showing his frustration.

ryan, jake, tj, josh

warm up 10:00

500 meter row test:

jake 1:37

ryan 1:32

josh 1:34

tj 1:30 (a bit of a hole, and a personal best)

tj, ryan:

x15 pullups

row as long as it took you to row 500 meters

2:00 rest

3 rounds

x15 frog hops

ride :90

2:00 rest

3 rounds

jake, josh

x15 frog hops

:90 ride

2:00 rest

3 rounds

x7 pullups

row as long as it took you to row 500 meters

2:00 rest

3 rounds

jake: _, 39, 32/447, 438, 424

josh: 49, 44, 46/461, 450, 431

tj: 354, 368, 382/34, 40, 36

ryan: 457, 429, 440/43, 47, 52

gary, matt, brad

warm up: row 10:00

*during the warm up i noticed each individual pulling fairly hard, which is usually a terrible idea if your heart has not yet started to work very hard. warm up properly and the day will go easier.*

row 500 meters fresh.

x7 pullups

row as long as it took to row 500 meters.

rest 2:00

3 rounds

rest 5:00

50-40-30-20-10 calories.

each player rests while the other goes.

brad: 456, 415, 418/1:41, 1:13, 1:01, :39, :10

matt: 464, 418, 419/1:35, 1:06, :50, :26, :10

gary: 482, 468, 453/1:46, 1:36, 1:28, :48, :17

the idea for todays workout stemmed from my current frustration with rowing/aidyne, and watching everyone blow up after :30. i am a huge fan of digging a hole and not being able to get out of said hole, but very rarely does an individual gain much fitness from puking all over the place after holding a pace which is unsustainable. i ideally wanted everyone to maintain a pace within their 500 meter time that did not deviate any more than 15% (425 meters). i could only assume that maintaining a pace slower than the fresh 500 meter time was in store for everyone, but what percentage of that time i was unsure of.

today everyone struggled, and some did not recover. hopefully a lesson was learned by everyone today: pace yourself accordingly; rowing at an average of 1:29/500 is not sustainable for most. know your abilities, your pace, become more efficient, and build your strength. if you row a 1:40 500 meter, try to maintain a 1:40 the whole time.

shout out to tj for supplying the mess.