Thursday
WOD: A. Three sets of: Strict Pull-Ups x 4-6 reps Goblet Squats x 6-8 reps (AHAP) Side Planks x 30 seconds each side Rest 60 seconds B. 2 rounds for time of: Pull-Ups x 15 reps Russian Kettlebell Swings x 20 reps (44,70#) 400 Meter Run
September 2014
Tuesday
WOD: A. Gymnastics GOAT skill work: handstand holds/walks *some ideas for assistance with a buddy: https://www.youtube.com/watch?v=PWDN313DwsE B. Deadlift 5-5-5-5-5 reps *increasing each round to a solid heavy set of 5 TNG. ~80%+
Monday
“There are certain things that you have to be aware of when you’re pregnant and exercising; however, it’s better to remain healthy, active and in the best shape you can,” says Dr. George Barnett…. Women have been lifting and doing things during their pregnancy for all of time,” Haning says. “It’s not something that’s just
Saturday and Sunday
Sat. Sept. 13 8-10a: Open gym. 10a: olympic lifting- clean and jerk 11a: Team WOD ALL DAY: Masters comp at CF317 in Indy- Dan S. Sun. Sept. 14 ALL DAY- Bod Pod testing Possible open gym TBA. HCF softball game at twin lakes 4pm.
Saturday and Sunday Read More »
Friday
“Don’t be tempted to jump ahead before you have developed a solid foundation. For some, this might mean developing a foundation of strength before moving on to more technical movements. For others, it might mean taking the time to learn proper technique instead of muscling their way through everything.” 5 Common Mistakes New Athletes Make
Thursday
“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.” –Rudolph W.
Wednesday
WOD: A. Three sets of: DB/KB rows x 8-10 each arm Rest 60 seconds Turkish Get-Ups x 2 reps each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. 1 mile run time trial
Tuesday
“…we define a Paleo Diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. While you are not judged on the following proportions, the Paleo recommended serving consists of 40% carbohydrate, 30% Protein, and 30% Fat. We also encourage Participants to balance their meals and snacks with a protein,
Monday
WOD: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps *Goal is to build over the duration of each rep and each set, so if I finish my 5th set of ohs at 100#, the goal would be to begin the FS at 101# or more…etc.
