9/29 Training

LISA KUNKEL!!! We all witnessed a bit of greatness tonight. I'm not sure if Lisa had an extra protein shake today or if she's finally shaking that cold but she freaking torched everyone!!! The 6:00 group has made more progress than I think they even realize. At this point, each night is it's own competition, and all 4 girls are capable of the top score for the night. Strong work! You guys are the inspiration for everyone to keep getting after it day in and day out.

Lisa was angry at the weight tonight!!

She crushed the first 21 deadlifts unbroken...

Sara is moving weight with ease now, and with exceptional form! Weight training is finally becoming natural to her. She too, brought her game tonight!...

Cass always gives everyone a push!

Tonee has been setting the bar lately! Strong work 'T'!!

9/28 Power Training

Box Squats/Situps & Deadlifts from the pins/Toes To Bar 6x3 @ 3-2-X-0 Tempo Today.... Box Squats have become a new favorite of mine..

Louie Simmons Article: Box Squatting

9/27 Training

WOD

For Time..

30 Squats @ Bodyweight

Around The World (800 M Sprint)

30 Situps

9/25 Training

One of my favorites today...everyone is getting so much stronger and progressing faster than I even expected! Squats were especially impressive. Great job!

STRENGTH

Squat 4x5 **Find 5RM

WOD

AMRAP In 15 Min

10 Supine Pullups

10 True Pushups

9/22 Training

WOD

Tabata Bench Press

Rest 1 Minute

Tabata Burpees

Rest 1 Minute

Tabata Rick Tuck Holds

Rest 1 Minute

Tabata Wall Balls

9/20 Training

We had a tough one tonight. It turned out to be a feat in itself just finishing the WOD! Very good work everyone. I hope you all are seeing the progress that each one of you are making.

2 Front Squats on the minute for 7 minutes (135M/65W) then...

7 Rounds For Time Of:

7 Clusters (Squat Clean/Thruster) (95M/55W)

7 Ring Pullups

I saw this video a few weeks ago on John Welbournes site. Everyone that thought the weight we used tonight was too heavy, please take note of the following...

9/18 Power Training

I was able to squat with the bands today before working out with the class. I enjoyed it immensely to say the least! The black bands total 175lbs. at the top. I did 6x6 just to get a little sweat going. Dang fun!!

9/18 Training

Good one this weekend!! Quick, painful, enjoyable…

For time: 30 Power Cleans (115M/55W)

Then…

Hill Sprints

9/16 Power Training

After years of wanting them I finally got my bands this past month. I have been using them for speed bench training the past three Saturdays. I put them into the phase that we started this week in our periodization program so as to utilize them fully. Today, we pressed with the orange ones, which are about 55lbs. at the top on each side.

9/15 Training

We had a grinder tonight! Nice work tonight Jax, Lisa, & Cass on best times!

"Mini Murph"

For time:

Around The World (800M Run)

50 Supine Ring Pullups

50 Pushups

50 Situps

50 Squats

Around The World (800M Run)