Sore Bottoms

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1-31-2011 Pullup Work A1. Thrusters: 5 x 5, rest 20 sec (go heavy) A2. Unbroken Pullups: 5 x 50% of your max reps. Rest 3 min (if your PR set of pullups is 20, then do 5 x 10 reps) B. Tabata Situps C. Bottom to Bottom Tabata Squats for low score. (rest is in low squat, back arched and … Read More

Support Special Olympics

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On Saturday, February 12th, at about 11:00a.m. I will join hundreds of others who will plunge into the Columbia River for the Polar Plunge for Special Olympics. The Polar Plunge will be at the Multnomah County Sheriff’s Office Marine Station near Brighton Beach on Marine Drive in Portland (4325 NE Marine Drive). I am doing it to raise money for … Read More

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1-28-2011 Non-members must sign up online if you are coming to the Bring A Friend class this Saturday. Spots are limited AMRAP in 20 min? 5 Push Presses 135/95lbs 7/7 Pistols 9 Lateral Jump Burpees (jump over your bar) Pick a pistol variant where 7 reps is challenging and will lead to broken sets after the first or second round. … Read More

Kiss The Wall

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1-27-2011 A. Hang Power Snatch: 5 x 1, rest ~2 min + 4 rounds: 7 Wall climbs 10 Toes to bar 20 Box jumps, 24/20″” box rest 2 min. Try to keep the same speed thru all rounds. For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest … Read More