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Wednesday, August 27, 2014

Rob, Andy, Bethanie, Leah, Kylie, & Mike after the Beach event at the Games

Rob, Andy, Bethanie, Leah, Kylie, & Mike after the Beach event at the Games

 

Workout of the Day

Warm-up|
3 Rounds
15 Wall Squats
10 Hand Release Push-ups
5 Pull-ups
10 Ab Mat Sit-ups

Power
EMOM 10 minutes
3 Jumping Back Squat, empty bar (pause at bottom, accelerate all the way, driving through the heels, hold bar tight to shoulders so it doesn’t go up and come back down and hit you)

Conditioning
5 RFT
15 Deadlift (225/155)
20 Dumbell Lunges (35/20 each hand)
15 Pull-ups

The Gymnastics Planche with David Durante – [video]

 

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Tuesday, August 26, 2014

Chudy

Chudy

Too tired to stand at the adult water fountain

Workout of the Day

Warm-up
3 Rounds of Cindy
Front Rack Mobility

Strength:
EMOM 10 minutes 2 Front Squat

Conditioning:
5 RFT
15 Wall Ball
10 Burpees

Overhead squat development with Pat Sherwood – [video]

Interesting article with hypothesis that ease of modern life and bad nutrition are causing devolution in humans:
http://www.nutritionandmetabolism.com/content/11/1/34

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Friday, August 15, 2014

2014-07-0311623Brandon Cunningham with Mike G.  Check out Brandon breaking American record in 500 row on C2 at 1:17.2 – [video]

Workout of the Day

If you’re competing in the Double Trouble competition tomorrow (Saturday), do the following:

4 rounds:
500m row
Rest 3 mins

If you aren’t competing Saturday, do the following: 
OT2M for 8mins (5 sets):
3 heavy deadlifts

3 rounds:
10 CTB pull-ups
10m front rack lunges (155/105#)
10 TTB
10m front rack lunges (155/105#)

PSA: Don’t forget that we will be closed this Saturday (8/16) while hosting the Double Trouble competition. Be sure to come out and support if you aren’t competing or volunteering!