Hang PC!

Compare to: Thursday, October 21, 2010

3 rounds for time of:

15 hang power cleans (135 / 95#)
15 burpees

Endurance!

On the rower:

3 x (200m , 400m , 600m)

Work : Rest = 1 : 1

Record total time including the rest periods.

KB Swings!

5 Rounds for time:

10 KB Swings (2 / 1.5 pood)
20 Pushups
30 Situps

Eat for fuel. Every once in a while it's good to just give your body what it wants. Starving yourself is not a diet. Crush some food that your body will use to repair damages and help you the next day.

Tuna, cottage cheese, baked sweet potato, salad with nuts, and a drink.

C&J

Compare to: Tuesday, September 28, 2010

Complete as many rounds as possible in 20 minutes of:
15 Clean and Jerk (135# / 95#)
400m Run

Amazing events occured last week, some of which were captured and can be seen below:

First of all, one of our endurance athletes, Brad P., crushed the previous long-standing box jump gym record with an amazing 50 inch leap! This is no small feat as many of you know, especially considering that Brad is quite a bit smaller than the previous record holder.


Brad P. nailing his 50" attempt on the 3rd try.

 This all went down at about 6am. Meanwhile the old record holder is in bed preparing for his attempt later that day. Of course, upon receiving word that his massive record was shattered, Max S. rolled out of the warm comforts of his bedding, and made his way to Paradox headquarters. Within minutes, the record had changed hands twice, and now still belongs to Max who crushed a 52" beast leap!


Max on his way up to the record books.

 Congratulations to both athletes for pushing each other and doing what they might not have been able to do without each other!

TEST!

Find:

1. 3RM overhead squat
2. Max rep pushups
3. Max rep pullups
4. Max rep situps in 60 seconds
5. Max box jump height
6. 500m row time

Events must be done in order if possible. Rest as needed between each.

The record might fall!

Endurance!

Team Row!

Row 10K for time

Grab a partner or a team and take turns rowing.

Penalties:
47:31 - 48:30 = 10 burpee box jumps
48:31 - 49:30 = 20    "
49:31 +          = 30    "

20min AMRAP

Complete as many rounds as possible in 20 minutes of:

5 pullups
10 pushups
15 air squats

Monday, December 20, 2010 x50 Chipper

For time:
50 Kettlebell swings (1.5 / 1 pood)
50 Wall ball shots (20 / 16#)
400m run carrying bumper plate (45 / 25#)
50 Walking lunges with plate overhead (45 / 25#)
50 Burpees

OHS!

A shout out to our friends at 70'sBig.com

4 rounds:

Overhead squat x 10 (135 / 85#)
25 situps
25 pushups

Everyone has been working especially hard over the past couple of weeks! Keep crushing every rep, everyday, and great things will happen!

Endurance!!

1000m row
200m run
Rest 3 minutes
500m row
400m run
Rest 3 minutes
250m row
800m run

Post your total time and/or interval times to comments

Jump!

AMRAP in 12 minutes of:

50 ft. broad jump
(after every third jump perform 1 burpee before continuing)
10 dumbbell squat cleans (55# / 20#)

2 Rounds!

2 rounds for time of:

400m run
15 pullups
50 air squats
15 pullups

We will also warmup exploring the Burgener warmup for snatch progression.

The good old days

A good roast can be consumed at any meal time.

"Death by pullups"
1 pullup the first minute, 2 pullups the second minute, 3 the third, etc. until you cannot complete your set in the 1 minute time frame. Break up your sets as much as needed.

then...
3 rounds for time of:
15 kb swings (1.5 / 1 pood)
15 double unders
15 knees to elbows

Post sets for pullups and 3 round time.

Endurance!

The gym is still under construction. Thank you for your patience!

From CFE:

3 rounds of:

15 seconds work : 15 seconds rest
for 5 minutes.

Rest 2 minutes between rounds

10RM!

Find 10RM Shoulder Press

then...

tabata air squat / tabata situps

So... take 15 minutes to find your 10 repetitions max for shoulder press. Use as many sets as you need to. Then, full 8 round tabata air squat followed immediately by full 8 round tabata situp. Post 10RM and combined tabata score to comments.

FGB!

3 rounds of:

wall balls shots, 20#
sumo deadlift high pulls, 75#
box jumps, 20#
push press, 75#
row (calories)
REST 1 min.

So... spend 1 minute on each movement performing max reps. Post total score to comments.

7 Rounds!

7 Rounds for time of:

5 handstand pushups
10 deadlifts
10 pullups
20 double unders

Post time and deadlift weight used

Endurance!

4 Rounds:

500m row
2 minutes rest between each

These are all out efforts. Setting a pr on one of these efforts (probably the 1st or 2nd) is not uncommon.

Warmup
Remember to warmup before taking on any workout that you care even a little bit about doing well in. I do not post our warmups on this site, but that does not mean they aren't extremely important. A good warmup, I  believe, should be half-way fun (sometimes), and performed with technique (not intensity) as the top priority. It's our time to think about the movements, practice them, and strive to constantly improve them. A commonly used warmup is listed below. Note that each movement can be replaced and rotated with other movements which set to accomplish similar outcomes, such as replacing a pushup with a dip. Notice there is a push, pull, squat, hip extension, and hip flexion.

3 rounds untimed of:
15 pushups
15 pullups
15 air squats
15 back extensions
15 ghd situps

Common replacements would look like this:
15 dips
15 ring rows (supine pullups)
15 overhead squats
15 deadlifts
15 knees to elbows

Throw in some skill work ie. double unders, pistols, high box jumps, and/or olympic lifts and you're on your way to being ready for any physical undertaking. Most people do not realize how much they need to/ are able to warmup to be prepared for demanding physical activity. Don't be that guy. Warmup hard, recover, and train hard!