January 31, 2013
When athletes are forced to confront training that highlights their weaknesses, it can be sometimes be a blow to their confidence. Ultimately, though, it’s worth the challenge and will pay off in competitive performance down the road.
Announcements:
Don’t forget about the 7pm Meeting tonight regarding the 24 day challenge and those just using the 10 day Herbal Cleanse at The Gym! Measurements are taken as well.
Thursday, February 28th Self Defense Seminar! 6-8pm @ The Gym.
YOGA: 6:15 pm
Open Gym Times: 6am-4:30 pm
Competitor Class: 5am-6am and 4:30pm-5:30 pm
Beginner’s Class: 5am-6am and 5:20pm-6:15 pm
RX: Rest/Open Gym
Gold: Rest/Open Gym
Silver: 5am or 5:20pm Beginners Class: Dips, Wall Balls, Box Jumps, Thrusters
Endurance: Rest/Open Gym
Men’s S&C: 3×5 Deadlifts @85%, 3×8 Bentover Rows, Weighted Inverted Rows (20k). Then 3 rounds for time of 5 Push Press (50k), 5 in Place Lunges, and 5 Upright Rows.
Women’s S&C: Skill work is Wall balls and Overhead Squat. In pairs complete 20min As Many Rounds As Possible of Burpees and Rowing so that at the top of every minute you switch rowers. Total Burpees = Score.
Competitor: 5am or 4:30 pm Clean and Jerk 85%, 15 Climbovers. Then, 3 rounds for time of 5 Hang Power Cleans(70/100), 15 Deficit Handstand Push Ups, 25 calorie row.
Clean – 35k worked on pull
Climb overs – 9
WOD – 40k hang, 20k plates hspu (10 per round)
Thanks for making me grab a barbell this morning!
Krista it was fun watching u guys do the climb overs. I watched in amazement!
Thanks kilo for the beginners class! Worked on doing dips without the band and worked with the 14 lb wallball this time. Maybe one day I’ll hit the 10 ft dot!
well took it kind of easy today ran 1.5 miles just shy of 10min and did fran 5:13 should have been sub 5 but mentally i broke
Did men’s s/c,
DL 110×2, 120
Bent row 60,65,70
Upright 10k rings
Wod 4:20