"FILTHY FIFTY" FEBRUARY FUNDRAISER WORKOUT

For time:

50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

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WOD

For time:

100 Lunges
100 Kettlebell Swings
100 SDHP

Partion reps as needed.

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RUNNING INTERVALS & WOD

8 building runs with 30 second rest between rounds.

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WOD

For time:
30 Walking Lunges
21 Pullups
21 Pushups
30 Walking Lunges
15 Pullups
15 Pushups
30 Walking Lunges
9 Pullups
9 Pushups

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"FILTHY FIFTY"

For time:

50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

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"TABATA FRAN"

20 seconds on, 10 seconds off alternating exercises for 8 rounds each of:

Thrusters
Pullups

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"Jeremy"

21-15-9 reps for time:

Overhead Squats
Burpees

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Lifting

Back Squats 5-5-5-5-5 reps

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Bench & Situp Ladder

60sec on / 60 sec off
50 / 50
40 / 40
30 / 30
20 / 20
10 /10
20 / 20
30 / 30
40 / 40
50 / 50
60 sec on

- Bench Press
- Situps

WOD

7 Rounds for time:

3 Handstand Pushups
6 Ring Dips
9 Pullups
12 Pushups
15 Situps

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Failure: The Secret to Success

Often, we look at failure as if it is the end of the world. This video illustrates that there are merely positive and negative results. Most times, it takes learning from several attempts resulting in negative results to come to a positive solution. IF AT FIRST YOU DON'T SUCCEED...TRY...TRY AGAIN!

"THE CHIEF"

5 Rounds, 3 minutes each for time:

3 Power Cleans
6 Pushups
9 Squats

Rest 1 minute between rounds.

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"FRAN"

21-15-9 reps for time:

Thrusters
Pullups

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"KELLY"

5 rounds for time:

400m run
Box jumps, 30 reps
Wall ball, 30 reps

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Lifting

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Tabata Run 20:10 / 8 rounds @ 12.0 incline

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pyrros dimas music video 2

To put this video into perspective, Pyrros Dimas' personal best for the snatch is 180.5 kg (397.1 lbs.) and 215 kg (473 lbs.) for the clean and jerk with a body weight between 180-187 lbs. INCREDIBLE!!

"FIELDHOUSE 550"

For time:

Sumo Deadlift High Pull
Floor Wipers
Box Jumps
Pullups
Walking Lunges
Dumbbell Swings
Squat Jumps
Bench Dips
Bicycle Abs
Push Press
Burpees

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MXC-Surfboard of Death: Organ Donors vs. Recovering Addicts

Many of y'all know that when we start the WOD we usually say "3-2-1 GO!". I think we may have a replacement. The new saying to start things off is "GITITON!". See if you can pick it out of this video.

WOD

For time:

75 Power snatch
150 Situps

Partion reps as needed.

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"BARBARA"

5 rounds for time:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest exactly 3 minutes between rounds.

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Lifting

Ok, so Nate and I were working on the bench press the other day, and as he was preparing for his next lift asked me if I had any wise words of wisdom. My response to him... "PUSH HARD!" He replied back, "all of your training and all you can come up with is push hard?"

There are many little details that can help improve the efficiency of a lift, such as body position, breathing, range of motion, grip, etc. When gravity and the barbell are pushing down on you, as in the bench press and shoulder press, it all comes down to creating leverage and "PUSHING HARD"! Black socks help, too! We'll leave that topic for a whole nother post though.

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Bench Press 5-5-5-5-5-3-3-3-1-1-1 reps

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WOD

3 rounds for time:

400m run
21 kettlebell swings
12 burpees

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NEW KETTLEBELLS!!

New toys! We now have 15#, 25#, and 35# kettlebells. We are also working on aquiring a rowing machine. It is my understanding that we should have the rower within the next few weeks. These pieces of equipment will add a whole new dynamic to your workouts! BE AFRAID! BE VERY AFRAID!!

"TABATA THIS"

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations. We will substitute the bike for the rower this time.

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