2012-10-31

Happy Halloween!

Meet upstairs at 1610

AMRAP a Very Lucky 13 minutes of:

10 Thrusters
31 Squats
12 Pullups

2012-10-29

Meet upstairs at 1610

Team workout for time:

150 Med Ball Tosses (full front squat with the ball, then toss to partner--that's 75 each)
then
10 rounds of
10 KBS
10 Plyo Pushups
While one person does swings the other does plyo pushups, switch only when both athletes are done.

2012-10-27 (Two WODs)

0630 at the Jail Gym

Deadlift Skills Work

Team WOD
Sprints
Lifting Heavy Stuff

1710 at the Brooks Gym

Olympic Lifting with Morgan

Join Morgan for cleans and snatches followed by a short WOD

2012-10-24

Meet downstairs at 1610

For time:

50 KBS
then three rounds of
20 lunges with a 45 pound plate overhead (then with each leg)
20 pushups
2 stair climbs
then
50 KBS

Real, full range of motion, American kettlebell swings like Khalipa:

2012-10-22

Meet downstairs at 1610

8 rounds for time

8 pullups
12 hand release pushups
100 meter run

rest one minute between rounds

Change-Collaboration-Sport

CFI athlete Adam Phillips recently brought back a picture of the wall of change art piece at Stanford's Knight Management Center.  One of the adverbs it puts up to describe ways we can change is "indomitably."   

In getting fitter and leading a healthier life, the best allies we can have are those around us.  Co-workers are very important.  Those at home are probably more important to your success.  Nerd Fitness has an interesting discussion of this on a recent blog.

Help! Nerd Fitness 

Maybe the best thing is to make it fun and just go do something.  That is much more appealing when you feel good about yourself and those around you feel the same way about themselves.  

2012-10-20

Meet at 0630 at the Jail Gym

10 minutes of "Death by 20 Meters"

Sprint 20 meters
Each minute add 20 meters
"Shuttle run style"

For time: 
Run 400 meters
21-15-9
KBS
Situps
Run 400 meters