WOD - SUNDAY, OCTOBER 28TH 2012

- BARBELLS FOR BOOBS IS TOMORROW AT 10AM!  PLEASE BE THERE (YOU KNOW WHERE?) IF YOU DONT KNOW WHERE CONTACT MIKE, MOLLY, STEVE OR SEAN.

WOD
30 CLEAN AND JERKS FOR TIME (135/95)

WOD - SATURDAY, OCTOBER 27TH 2012

- WORKOUT STARTS AT 10:00AM SUNDAY MORNING!  BE THERE.
- 30 CLEAN AND JERKS FOR TIME.

RULES OF OPEN GYM
#1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

CLASS TIMES

8AM - ELEMENTS 1

9AM - MOBILITY WOD + BODY WEIGHT METCON

10AM - OPEN GYM

11AM - OPEN GYM

WOD - FRIDAY, OCTOBER 26TH 2012

JOHNNY K GETS A MUSCLE-UP! CONGRATS PAL.  ATHLETE #60!  I WILL KEEP REPEATING THIS BUT WHERE ARE THE LADIES AT?

9:30AM

WARM-UP
1 MIN DOUBLES
10 DEADLIFTS
10 GOODMORNINGS
DYNAMIC STRETCH

STRENGTH
DEADLIFT  - WEEK 3 - CYCLE 2
75%X1
85%X1
95%X1+ (AMRAP)

WOD
10 ROUNDS
15 DL (135/95)
15 PUSHUPS

RESULTS FROM 10/26/12

WOD - THURSDAY, OCTOBER 25TH 2012

6AMERS DOING WHAT THEY DO KICK ASS!

CHRISSIE TAKES ONE TO THE SHIN!

* SERIOUSLY CAN U BE ANY CLOSER?

WARM-UP
400M RUN
1 MIN HS HOLD
KIPPING HSPU
DYNAMIC STRETCH

STRENGTH
SHOULDER PRESS - WEEK 3 - CYCLE 2
75%X1
85%X1
95%X1+(AMRAP)

WOD
FOR TIME: - (YOU CAN USE 1 ABMAT FOR THE HSPU IN THE WOD)
400M FARMERS CARRY (45/25 IN EACH HAND) (ARIZONA)
20 HSPU OR 10 WALLCLIMBS
300M FARMERS WALK (ALABAMA TO VA)
15 HSPU OR 8 WALLCLIMBS
200M FARMERS WALK (ALABAMA)
10 HSPU OR 5 WALLCLIMBS
400M RUN(ARIZONA)

* IF YOU CANNOT DO HSPU WITH ONE ABMAT YOU WILL DO 1/2 THE AMOUNT OF WALL CLIMBS.

RESULTS FROM 10/24/12

WOD - WEDNESDAY, OCTOBER 24TH 2012

* HAPPY BIRTHDAY TO THE LOVELY IRISH LADY FAUN,  AND BIG DOG MIKE PASCUCCI.

** WELCOME TO THE WORLD OF BURPEE BOX JUMPS TODAY! THAT WAS DEF TOUGH BUT AWESOME JOB PUSHING THRU EVERYONE!

*** REMINDER BARBELLS FOR BOOBS WILL BE ON SUNDAY AT 10AM FOLLOWED BY A BBQ!   

**** SWEATSHIRT AND SWEATPANTS ORDERS WILL BE GOING IN ON SUNDAY.  PLEASE PUT YOUR NAME ON THE BOARD TO GET THE PRE-SALE PRICE.

***** CONGRATS TO LAUREN FOR GETTING HER FIRST PULLUP TODAY!!!




WARM-UP
15 BURPEES
15 KB SWINGS - 1 WEIGHT LIGHTER THAN WOD
15 WALKING LUNGES NO WEIGHT
DYNAMIC STRETCH

ENDURANCE (15 MIN CAP)
400M RUN
2 MIN PLANK HOLD (ACCUMULATE)
400M RUN
2 MIN PLANK HOLD (ACCUMULATE)

STRENGTH (15 MIN)
5X3 CLEAN BELOW THE KNEE AT 90% - OFF OF YOUR 1RM FROM LAST TUE!

WOD
2-4-6-8-10-12-14-16-18-20
KB SWINGS (70/53)
OH WALKING LUNGES (45/25)

RESULTS FROM 10/23/12

WOD - TUESDAY, OCTOBER 23RD 2012

* GREAT JOB TODAY ON THRUSTERS!  HEAVY THRUSTERS REALLY KNOCK THE WIND OUT AND GET THE HEART PUMPING.  ALSO BIG CONGRATS TO LAURIE ON HER FIRST PULLUP!

6PMERS HITTING SOME THRUSTERS!

WARM-UP
400M RUN
20 HAND RELEASE PUSHUPS
10 PASS THRUS
20 OHS - PVC
DYNAMIC STRETCH

ENDURANCE
1.5 MILE RUN - (JANUARY TO GYM TO NY TO GYM)

STRENGTH
5X3 - SNATCH BELOW THE KNEE AT 90% OF LAST WEEK




WOD
AMRAP 12 MIN
30 BURPEE BOX JUMPS(30/24) - (20/16)
30 OHS (115/80) - (45/30)
30 T2B OR 60 ABMAT SITUPS
10 MUSCLE-UPS OR 40 PULL-UPS AND 40 DIPS

* IF YOU NEED TO SCALE ANY PORTION OF THIS WORKOUT YOU WILL DO THE ENTIRE WOD SCALED.

RESULTS FROM 10/22/12

WOD - MONDAY, OCTOBER 22ND 2012

SUPERCLEARY AND KATHLEEN GOT ENGAGED!  CONGRATS, WE LOVE YOU GUYS.  DID WE ALSO MENTION THEY BOTH PR'D EVEN WITH THIS AWESOME MOMENT!

GEORGE GETS A MUSCLE-UP - ATHLETE # 58! CONGRATS BUDDY!

GOIN OVER SOME O -LIFTING.

* HAPPY BIRTHDAY NICOLE!

*TODAY IS THE LAST DAY TO REGISTER FOR THE FARM SHARE.  REMEMBER, THIS IS A DIFFERENT FARMER, YOU CAN PAY ON A CREDIT CARD AND YOU CAN GO WEEK TO WEEK.  IF YOU DON'T LIKE IT WEEK ONE, STOP BEFORE WEEK TWO, IT'S THAT SIMPLE.  THE FIRST DELIVERY WILL BE MADE THIS WEDNESDAY AND THE COST IS $30.  FOR HOME DELIVERY INSTEAD OF GYM PICK UP THE COST IS $35.  SIGN UP ON THE WHITE BOARD IF YOU ARE INTERESTED.  YOU ARE GETTING A BARGAIN FOR $30 THAT INCLUDES FRESH EGGS, FRUITS (SEASONAL), AND VEGGIES.  IT'S BETTER THAN WAITING IN LINE AT THE SUPER MARKET, IT'S ORGANIC, IT'S LOCAL, AND IT SUPPORTS THE NIKE ALTERNATIVE SCHOOL RIGHT HERE IN LIDO.  SIGN UP TODAY!

WARM-UP
1 MIN DOUBLES
10 THRUSTERS
10 KIPS
10 STRICT T2B
DYNAMIC STRETCH

STRENGTH
BACK SQUAT - WEEK 3 - CYCLE 2
75%X1
85%X1
95%X1+ (AMRAP)

WOD
AMRAP 15 MIN
7 THRUSTERS (155/105)
10 BURPEES
200M RUN