3 / 26 / 2012

How true…How true.  Training for the zombie apocalypse is what we do here people!  Get on board now. Don’t be “that person”… you know who I’m talking about, we’ve all seen the movies….or should I say, “pending documentaries”.  (hint:  read the shirt)

12 minute Amrap

HSPU, 3 reps

Power Snatch, 6 reps 115 lbs / 75 lbs

Toes through Rings, 12 reps

Double Unders, 24 reps

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3 / 24 / 2012

8:00 – 10:30 A.M.
Daniel Seal Suicide Prevention 5k
Team WOD at Sherwood Park
Weathering Permitting

11:00 A.M. – 2:00 P.M.
Back at Gym

5 Rounds
5 Hang Clean 165/115
10 GSPU
15 GHD Situps

3 / 23 / 2012

Hopefully this helps improve your score on this WOD.

Open WOD 12.5

7 minute Amrap

3 Thursters, 100 lbs / 65 lbs

3 Chest to Bar Pullups

6 Thrusters, 100 lbs / 65 lbs

6 Chest to Bar Pullups

9…

9…

12…

12…

15…

15…

18…

18…

and so on until time is up

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3 / 22 / 2012

I decided to give this system a shot. It has a grind stone to grind calluses down. A daily moisturizer to help keep the calluses pliable.  Finally, there is a quick fix dose, that supposedly, helps to protect and heal rips and tears quicker. I will start using it tonight and will post the results later on. Hopefully it works well.

10 Minute Amrap:

30 Deadlifts, 135 lbs / 95 lbs

30 Deadlifts, 225 lbs / 155 lbs

30 Deadlifts, 275 lbs / 190 lbs

As many reps as possible with 315 lbs / 210 lbs

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3 / 21 / 2012

Double Unders…..AAAAHHHHHH!!!

4 Rounds:

Run, 400 meters

Double Unders, 40 reps

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3 / 20 / 2012

Could we see these this week in the Open?  It’s very likely.  So why not take advice from one of the best.  I know some of you have been working on these so hopefully these tips will put you upside down & locked out.

For Time:

10,9,8,7,6,5,4,3,2,1

Burpee Box Jumps

SDHP, 75 lbs / 45 lbs

Then….

Air Squats, 100 reps

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