March 11, 2013
Keep The Muscle, Lose The Fat, Fuel The Body
Check out our Advocare Performance Line at The Gym!
For Fun: Bar Pull Overs
Announcements!
This week you will notice an increase in volume of our lifts. Keep working from the percentages posted if applicable! Failure may happen during some of these sets, but it’s important to keep the end result in mind.
The Realistic Life Challenge is beginning at the end of March!! Purchase your Personal Trainer Food here in preparation for the challenge!! It’s quick and easy!
Don’t forget to write your March goals on the Goal Board at The Gym!!
Glow Bowling Sunday March 24th! Wear Neon or White! Show off your bowling skills at Cadillac Lanes in Waterloo. $6 per person includes shoes / 2 hrs. of bowling. Join the fun and meet us there @8:15pm!!
RX: 3×5 @ 85% Front Squats. Then, Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and the last 8 intervals are Overhead Squats (20). There is no rest between exercises. Post total reps from all 32 intervals.
Gold: 3×5 Front Squats. Then, RX
Silver: 3×5 Front Squats. RX (PVC)
Endurance: Run 1 mile
Men’s S&C: 10 rounds of 10 Back Squats @70-75%, 20 Double Unders, and 5 yd Handstand Walks, rest 2 min.
Women’s S&C: RX
Competitor: RX, Endurance, 20 min of skills work
WOD- 270
Front Squat- 30, 35, 40
BWC-done
WOD 326
It helped that I started on push-ups
BWC done
WOD: 327 Rx
Front Squat: 95Kg for all sets
WOD: 259rx
FS: 60k
WOD: 325 Rx
FS: 93×2/83×3, 90 w/spot, 85 (kind of a mess-couldn’t do 85%)
WOD: 289 RX
FS: 70k
WOD: 268
Front Squat: 3X5: 90K
Wod: 242 no band…..shoulder is killing me
FS: 50k, 60×2 then 53 for the last 3 and last set
WOD-252…piss poor
FS-80×3
WOD: 263rx
FS: 55k
WOD 299Rx
FS 90, 100, 105
WOD: 329.. Worked on butterfly pull-ups
Lift: 100, 105, 110
WOD: 304 Rx
Front Squat: 94×3
WOD: 424 Rx
FS: 100, 103, 105
120k fs
254 wod RX
Endurance done
up to 100k on FS
WOD- 358
350 rx
FS 73-75-75
396 rx
fs 136k
208. Yep, room for improvement.
WOD 250 struggled with ohs.
Lift 90k 95k 110k all came fairly easy.
FS: 60, 65, 67
WOD: 323 Rx
222
65
Wod 231rx
No FS
WOD: 289 rx strict pull-ups
Then 30 HSPU 10 strict, 7 pause at bottom,3 hand release,10 strict
Then 30 intervals 30sec on 10 sec off bike sprints
All at station
FS: 75, 75, 75
WOD: 209, going to have to work on that one…..
FS might have been 65 or 70 or 75. Can’t confirm because I can’t remember….dang it
280 RX
FS 120, 125, 130
WOD: 249
FS 65k
WOD: 214
FS: 35, 45, 55
147 silver (needs improvement)
My second WOD and loving it!
296
80-85-87 (failed the last rep)
Oops! I meant 269
80-85-87 (failed the last rep)
205 reps in Wod
80k FS
385
135k FS
80k front squat 230 total rep
Wod 268
FS 65 all reps 3*5