October 2011

THERE WILL NOT BE ANY SCHEDULED AFTERNOON CLASSES TODAY…. constantly varied, functional movement at high intensity MAX EFFORTBack Squat 5,5,5, (40% 50% 60%)We are doing the ‘light’ week of the strength program. WODFor time:5 pull ups 10 push ups 15 squatsrun 800m10 pull ups20 push ups30 squatsrun 40015 pull ups30 push ups45 squatsrun 200m Pone […]

TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am

MAX EFFORTSquat Clean 5,3,1+ WODRun 400mthen 2 rounds of:21 wall balls21 sumo deadlift high pulls 75/50 then run 400m then 2 rounds of 21 box jumps 18/1221 push press 75/50then finish with a 400m run.

“Its not that we cant play because we ‘got old’ its that we ‘got old’ because we stopped playing.” FaceBook quote. Complete as many rounds as possible in 20 minutes of:3 Wall climbs10 Up-downs5 Parallette pass-throughs (forward + back = 1)10 Grasshoppers (right + left = 1) For the wall climbs, toes and chest touch

In addition to yesterdays post about Levaquin, please go to this website and learn more. (Its not just Levaquin) MAX EFFORTDeadlift 5,3,1+ WOD3 rounds for time of:10 Deadlifts 250lb50 double unders Post loads and times to comments….. …….

If you have a respiratory/sinus infection for any reason and you are prescribed an anti-biotic called Levaquin (levofloxacin generic name) you should really think twice about taking it. Here is the website for this drug, and please look at the side effects, mainly the one about tendon ruptures for several months after taking the drug!!

MAX EFFORTBack Squat 5,3,1+ WODAs many reps/rounds in 16 minutes of:Run 400m2 minutes of as many squats as possible. post totals to comments….

REST DAY REST DAY…..

MAX EFFORTDeadlift 3,3,3+ WODFor time complete the following30-25-20-15-10 rep rounds of:Wall balls 20/16Sumo deadlift High pulls 95/65

Skill DevelopmentEverything Kettlebells WOD 50 sit ups50 get ups 55/35lb kettle-bell50 sit ups50 Russian style swings (HEAVY) Post loads and times to comments….