Latest News
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Juste un Instant from Alex Yde on Vimeo.
“Great spirits have always encountered violent opposition from mediocre minds.”
- Albert Einstein
Friday 200112
Posted on January 20, 2012 by admin. Filed under Exercise
10 rounds of:
100 metres sprints
Rest 45 seconds
Make sure you warm up well..
rest, then…
Complete 100 evil wheels for time.
Post times for each round and evil wheels to comments.
“Only those who will risk going too far can possibly find out how far they can go.”
- T.S. Eliot
Thursday 190112
Posted on January 19, 2012 by admin. Filed under Exercise
Complete 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Post times and loads to comments.
“Where you begin doesn’t matter. Your willingness to start is what counts.”
- Rhonda Britten
Wednesday 180112
Posted on January 18, 2012 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Tuesday 170112
Posted on January 17, 2012 by admin. Filed under Exercise
Row 5 x 1km, rest 1:1
rest, then…
“Grace”
30 Clean and Jerk for time, 60kg
Post times to comments.
“Some of us are like wheelbarrows, only useful when pushed and easily upset.”
- Jack Herbert
Monday 160112
Posted on January 16, 2012 by admin. Filed under Exercise
Dynamic effort box squat 14 x 2 @ 55% + purple bands.
6 x @ 30 seconds rest
4 x @ 1 minute rest
4 x @ 30 seconds rest
Hang power snatch 3, 3, 3, 3, 3.
rest, then…
Complete as many rounds as possible in 20 minutes of:-
5 wall walks
10 pistols (alternating legs)
15 shoot-throughs (on paralletes) with pushup
400m run
Post [...]
Sunday 150112
Posted on January 15, 2012 by admin. Filed under Exercise
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Break ton Neck from Alex [...]
Saturday 140112
Posted on January 14, 2012 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Friday 130112
Posted on January 13, 2012 by admin. Filed under Exercise
5klm run
Make sure you warmup properly and stretch your calves well.
Post time to comments.
“Change will never happen when people lack the ability and courage to see themselves for who they are.”
- Bryant McGill
Thursday 120112
Posted on January 12, 2012 by admin. Filed under Exercise
Warm up – row 2km
Mobility 10minutes
Power Snatch
2-2-2-2-2
rest, then…
21-15 and 9 reps, for time of:
45kg Overhead squats
Burpee
Post loads and time to comments.
“Great works are performed not by strength, but by perseverance.”
- Samuel Johnson
