Burgerville Protein Platter Dissected

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2-23-2010 Post weight & time to comments A) Hang Squat Snatch 1-1-1-1-1 B) 3 rounds for time: 10 – 2 arm DB Hang Power Snatch @ 12%BW ea. 20 Pullups 30 Ball slams 25/15# Mobility: Wall slides x 5 Locust Pose x 30″/30″ Death Stretch Alright Elisa, level 1 complete! Elisa came with a high level of strength and it … Read More

Who’s Who: Heather

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Tomorrow, Feb 22, is the last day to sign up for the March 1st On-Ramp 2/21/2010 WOD – post time to comments A) 3 rounds: 10 Burpees High Knee rope skipping 1 min. Rest 2 min B)¬† 3 rounds: 10 KB Swings 70/53# Run 400m Rest 2 min. C) 21-15-9 rep rounds: Speed! Box Jumps¬† 20/18″ Situps Rest 5 min … Read More

Get Into the Pork Belly Market

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2-19-2010 Post reps to comments “Lynne” 5 rounds for max reps: AMRAP Bench Press @ bodyweight AMRAP pullups rest as needed b/t exercises; this is not for time! Mobility: 1) Locust pose (enjoy!) 2) 3 rounds; keep moving: 7 elbow rotations 4/4 prone scorpions 7 Wall Slides The tide continues to turn on the fat-cardiovascular disease hypothesis. The image below … Read More

Photo Finish

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2-18-2010 Post Weights to comments A) 3 position Power Clean 1-1-1 x 5 sets (high hang, below knees, floor) B) Front Squat 3-3-3 Try to increase from last week. Mobility: 1) 2 rounds: 30 sec shoulder or hand bridge 20 spinal rocks 2) Seated spinal twists I was lucky to catch the Mens Cross Country Sprint (1.6 km) Finals on … Read More