2013 05 30
SWOD
Sprint 100 yards on the minute for 8 minutes
then....
Power Clean 5x3 (add 2.5 lbs to last workouts)
DWOD
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Not for time, rest as needed, score is total time of 7 rounds of handstand holds.
2013 05 30
SWOD Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)
DWOD As many rounds as possible in 15 minutes of: 3 Front Squats AHAP (as heavy as possible) 1 Rope Climb 15" 10 Push Ups
Please make sure that you come with the appropriate gear for rope climbs!
2013 05 29
2013 05 28
DWOD
Find: 3 RM Seated Box Jump *Use a box that allows you to sit with the top of your legs at parallel then... Sprint 10 x 30 yards *45 second rest between sprints Like last week the DWOD will be done first.
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
2013 05 28
SWOD Press 3x5 (add 2.5 lbs to last workout)
DWOD 21, 15, 9 reps of: Squat 225 lbs Ring Dips
Remember that for today you guys are welcomed to come in the time the gym is open for Murph and complete todays workout. There will be no official class. See everyone tomorrow!
2013 05 26
For Memorial Day I will be posting what the workout will be and you guys can come in and do it during the time the gym will be open for Murph if you would like. This will be more like open gym format. I will be in Fishers, IN for high school rugby state championship.
2013 05 25
Congrats Christian, and other Penn players who signed to play rugby at Davenport University! Christian has been coming to CFSB for 2 years now and has put in a lot of hard work. It's nice to see it pay off. If you see Christian around the gym be sure to congratulate him.
SWOD Power Cleans 5x3
DWOD Complete 7 rounds: Max Rep Handstand Push Ups 15 Hollow Rocks
2013 05 23
2013 05 23
Robby jumping so fast the camera can't keep up with him
SWOD Squat 3x5 (add 5 lbs to last workout) 50 Evil Wheels
DWOD The "Original" Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Strict Pull Ups
What you should be thinking about on your Squats
1) Retract, depress, and squeeze the shoulder blades 2) Squeeze your butts, then squeeze your trunk 3) Drive your hips back and pull yourself down 4) Hit below parallel 5) Then explode up with all your might, while driving back into your heels
Here are some good videos of K-Star dropping some knowledge bombs
2013 05 22