Wednesday, July 13, 2016

2016-07-13 UPSTAIRS

Wednesday, July 13th, 2016
Meet upstairs at 1610

Warmup: Not for time
2 Rounds of
10 KBS
20 squats
1 minute of plank
Row 500 meters


Strict overhead press 5-5-5

Push press 5-5-5

Push jerk 3-3-3


AMRAP 10 minutes
10 kettle bell snatches  (5 each side)
Run two laps of center atrium

Tuesday, July 12, 2016


Tuesday, July 12th, 2016
Meet downstairs at 1610

PVC stretch
10 superman
Baby elephants
Side plank one minute
Side plank, other side, one minute
Regular plank one minute

KBS 53/35
Box jumps

Monday, July 11, 2016

2016-07-11 "Cindy" with variety

Monday, July 11th, 2016
Meet downstairs at 1610

PVC warm up
10 slow squats
10 med ball situps
10 wall ball shots

 4 Rounds

Run 400 M
3 Squat cleans
2 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

Wednesday, June 29, 2016


Wednesday, June 29th, 2016
Meet downstairs at 1610

PVC stretch
200 single unders
Side plank, 30 seconds each side
Plank one minute

12Minute AMRAP
12 KBS
9 Thrusters
6 Pullups

Tuesday, June 28, 2016

2016-06-28 Deck of Cards

Tuesday, June 28th, 2016
Meet downstairs at 1610

PVC stretch
Bear crawl
High knees
Walking lunges
Baby elephants

Deck of Cards:
Hearts:       Pushups
Diamonds: Situps
Clubs:        Box jumps
Spades:      Wall ball shots    

Monday, June 27, 2016

2016-06-27 Front Squat

Meet downstairs at 1610


20 squats with a 5 second pause at the bottom

Partner med ball tosses 25 on each side and 25 straight ahead--minimum 3 meters apart


Front squat 5, 5, 5, 5, 5


Sprint 2x400, 4x200, 4x100

Friday, June 24, 2016

Intermittent Fasting--more like a pattern of eating than a diet...

Intermittent Fasting

Intermittent fasting is a powerful tool. We talk about what we are eating, but are we talking enough about how we are eating?  We think not--although clearly what you eat is very important.  When you’re in a fed state, the body has to produce insulin to keep your blood sugar at a safe level. Insulin’s main job is to shuttle excess glucose (sugar) from the bloodstream over to the muscle, liver or fat cells for storage. But insulin doesn’t only take sugar out of the blood – it also increases fat storage.  For day shift and 3rd shifters, the LeanGains fast from 2000 to noon or similar is totally doable. Fourth and 1st shift will need to think about how they can get to fasting for 16 hours per day.  Water and black coffee are in during your fast.  Here are some links that can help you get more informed: 

James Clear


Nerd Fitness