WOD - SUNDAY, OCTOBER 14TH 2012

- CJ KNOWS HOW TO CLEAN UP BETTER THAN MOST OF YOU WOOOOOO!

SUNDAY PERV WOD
"HANGING LOW"
15-12-9-6-3
PUSH PRESS (95/65)
BOX JUMPS (24/20)
KB SWINGS (53/35)

* W/ A PARTNER 1 PERSON HANGS ON A BAR
**WHILE THE OTHER PERSON COMPLETES THE ENTIRE WOD.
*** EVERY DROP OF THE BAR = 5 TEAM BURPEES FOR BOTH PEOPLE.
**** AFTER PARTNER 1 COMPLETES THE ENTIRE WOD - PARTNER B DOES THE WORKOUT AND PARTNER A HANGS.

RESULTS FROM SATURDAYS MOBILITY WOD!

WOD - SATURDAY, OCTOBER 13TH 2012

* PULLUPS RULE!

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 3

9AM - MOBILITY WOD + BODY WEIGHT METCON

10AM - GROUP WOD

11AM - GROUP WOD

RESULTS 

WOD - FRIDAY, OCTOBER 12TH 2012

ADAM WELCOME TO THE MUSCLEUP CLUB BUDDY! ATHLETE #58 WOW.  BY THE WAY WHEN ARE THE LADIES GONNA REPRESENT?

HS HOLDS! - 8:30AM

HS HOLDS! 5:00PM

- THIS IS WHAT HAPPENS WHEN YOU BET ME.  YOU EAT CHALK!

WARM-UP
400M RUN
20 HAND RELEASE PUSHUPS
20 ABMAT SITUPS
10 BACK ROLLS AND STRETCH
10 GOOD MORNINGS
10 DEADLIFTS
10 KIPS
DYNAMIC STRETCH

STRENGTH
WENDLER WEEK 1 - CYCLE 2
DEADLIFT - ADD 10# TO YOUR CURRENT 1RM
65%X5
75%X5
85%X5+ (AS MANY REPS AS POSS)

WOD
"LURONG PERFORMANCE WOD"
MAX PULLUPS WITH IN 6 ATTEMPTS WITH A 8 MIN TIME CAP!

RESULTS FROM 10/11/12

WOD - THURSDAY, OCTOBER 11TH 2012

ERIC AND KERRI GOING OH!

LOOK AT THE DEPTH!

CONGRATULATIONS, YOU ARE ON THE WINNING TEAM.  THAT'S RIGHT, OUR INJUNCTION HEARING ABOUT YOUR "GRUNTING, CURSING, SLAMMING WEIGHTS AND KETTLEBALLS (<- THAT'S NOT A TYPO, THEY WROTE THAT IN THE COMPLAINT) HAS BEEN HEARD AND DECIDED ON... WE WON ON ALL ACCOUNTS!!!!!!!

WE APPRECIATE THE SUPPORT AND CONCERN YOU HAVE ALL EXPRESSED DURING THIS DISASTER OF A SITUATION AND WE LOOK FORWARD TO ASS KICKING WORKOUTS WITH YOU ALL FOR EVER.  WE ARE THRILLED TO HAVE EACH AND EVERY ONE OF YOU AND CAN'T WAIT TO GET BACK IN THE GYM TOMORROW TO ENJOY IN THIS VICTORY WITH YOU.

WARM-UP
2 MIN DOUBLES
1 MIN HS HOLD
10 KB SWINGS - LIGHT
10 WALLBALLS
DYNAMIC STRETCH

STRENGTH
WEEK 1 - CYCLE 2 WENDLER 5-3-1
SHOULDER PRESS - ADD 5# TO YOUR 1RM
65%X5
75%X5
85%X5+

WOD
AMRAP 12 MIN
10 HSPU
15 WALLBALLS (20/14) - EVERYONE 10FT
25 KB SWINGS (53/35)

RESULTS FROM 10/10/12

NEW PR BOARD FOR NANCY!

WOD - WEDNESDAY, OCTOBER 10TH 2012

* GREAT DAY WITH THE BURPEE PULLUPS.  AWESOME TO SEE SO MANY PEOPLE GETTING UP TO THAT BAR AND HITTING SOME PULLUPS!  SECONDLY ABOUT 90% OF YOU PR'D ON YOUR 5RM HIGH HANG CLEAN! REALLY PUMPED ABOUT THAT.

HIGHLIGHTS FROM 10/9/12

WARM-UP
200M RUN
10 OHS - PVC
10 OHS - BAR
DYNAMIC STRETCH

ENDURANCE
500M ROW X 2
REST 2 MIN WALKING IN BETWEEN EACH SET.
* PENALTY THAT WILL BE DISCUSSED AFTER FIRST ROW!

STRENGTH

WEEK 3

10 MIN TO FIND 5RM HIGH HANG SNATCH

THEN 2X5@90%

* NO HINGING

* MUST HOOK GRIP

NANCY - LAST DID ON 3/7/12 (PR BOARD WORTHY!)

5 ROUNDS

400M RUN

15 OHS 95/65

RESULTS FROM 10/9/12

WOD - TUESDAY, OCTOBER 9TH 2012

* WHAT A GREAT JOB ON THE CLEAN AND JERKS TODAY.  A BRUTAL WOD OF A UNBROKEN GRIP KILLER.  REALLY COOL TO SEE HOW GOOD ALL THE MOVEMENTS LOOKED TODAY!

** OCTOBER 20TH - OLYMPIC LIFTER AARON ADAMS WILL BE DOING A SEMINAR TEACHING THE CLEAN AND JERK AND SNATCH IN DETAIL.  THE GUY IS UNREAL AND REALLY WORTH TAKING YOUR TIME TO CHECK THIS OUT!  THE ADVANCED SUNDAY CLASS IS SOLD OUT BUT THERE ARE 5 BEGINNER SPOTS LEFT.

WARM-UP

400M RUN

20 PUSHUPS

20 WEIGHTED ABMAT SITUPS

10 STRICT PULLUPS

DYNAMIC STRETCH

ENDURANCE

RUN 1200M

ROW 1000M

RUN 400M

STRENGTH

10  MIN TO FIND 5RM HIGH HANG POWER CLEAN

THEN

2X5 @ 90%

WOD

100 BURPEE PULLUPS FOR TIME/ GI JANES!

“IF YOU ARE OVER 5’8 OR TALLER YOU ARE ON THE TALL BARS.

- LET IT DEVELOP!

RESULTS FROM 10/9/12

WOD - MONDAY, OCTOBER 8TH 2012

YOUR 2ND PLACE KOB SQUAD!  TEAM KOB FINISHED IN 1ST IN 2 EVENTS, 2ND IN ONE IN EVENT, AND 3RD IN TWO EVENTS WITH A GREAT WEEKEND PERFORMANCE!

ANT IS THE MAN!

THE GIRLS!

WARM-UP
1 MIN DOUBLE UNDERS
* STRATEGY FOR "GWEN"
10 CLEAN AND JERKS
10 BACK SQUATS
DYNAMIC STRETCH

STRENGTH

BACK SQUAT

*WEEK 1 WENDLER - CYCLE 2 - ADD 10 LBS TO YOUR 1RM SQUAT

65%X5

75%X5

85%X5+ (AS MANY REPS AS POSSIBLE)

WOD 

“GWEN”

15-12-9

UNBROKEN CLEAN AND JERKS
* YOU CHOOSE THE WEIGHT YOU ARE GONNA USE.
** IF BAR IS DROPPED YOU HAVE TO RESTART THAT ROUND.
*** MUST CHOOSE ONE WEIGHT. 

RESULTS FROM SAT MOBILITY WOD!

RESULTS FROM PERV SUNDAY!