“Just call me, Ring Up”
Kate mounted atop the rings upon conquering the ever allusive muscle up
Kate referred to the muscle up as a “Ring up” after doing one on only her second try. She did not even realize what an advanced move the muscle up really is. Congratulations Kate, that was impressive.
Workout
Gymnastic practice
then:
AMRAP 12 min
20 air squats
5 push jerk (155/95)
10 pull up
100m run
Mixing it up
Its good to mix up your training every couple months so you don’t get bored. But with a program like flirty girl fitness I don’t think it is possible. I think its time we start offering a few classes, stay tuned.
Workout
7 rounds for time
7 dead lifts (265/175)
14 ring push ups
1 rope climb
20 min cap
Sports moments of the decade
Sports fans should enjoy this little highlight reel of the past decade. I want to remind everyone that our testing week will be repeated in four weeks. Make sure you are ready! Get yourself prepared by pushing hard on your workouts, and eating well. If you fell off the nutrition wagon this week its time to get back on it. “Your always one meal away from getting back in the zone” (Barry Sears, Zone diet guy).
Workout
3-3-3-3-3 Front Squat
then: “Jackie”
1000m row
50 thrusters (45/33)
30 pull ups
Christmas “Eva”
Some of the few left standing after Eva
Great job everyone who suffered through yesterdays workout. Not really what you would expect on Christmas Eve. Take the day off today and have a great christmas.
WOD
“Eva”
5 rounds for time
800m run
30 kettle bell swings (62/44)
30 pull ups
Its Almost Christmas
Tina so pumped on christmas
You cant blame her for being this excited, i mean Christmas rules. Gym closed on Christmas, make sure you get your workout in tomorrow. Gym closes early tomorrow at 2pm, so come to the 8 and 12 classes. See you then
Workout
5-5-5 Back Squat
then AMRAP 12min
5 Single arm snatch (each arm)
5 dips
5 pull ups
5 burpees
Fight Gone Bad
Talk about a fight gone bad
Not everybody was happy about the workout today. But if you ask me, Holly was over the line here. I have a fat lip to prove it
WOD
“Fight Gone Bad”
3 rounds for total reps
1 min wall ball
1 min SDHP
1 min Box Jump
1 min push press
1 min Row
Getting involved
It is a good thing to get involved in your community and make a difference. But not everybody should be so involved, if this lady starts making a difference we are all in serious trouble.
Workout
5 rounds for time
3 of the complex (1 power snatch, 1 snatch balance, 1 squat snatch)
10 box jump
10 deadlifts
HHHHHHHEEEEEEEEEEYYYYYYYYYY
Yea Sparky!
Does this pic remind anyone else of that scene in Zoolander when they have the gasoline fight? Yea, me too! And i didn’t know they made those light up shoes for adults, i gotta get a pair of those!
WOD
5-5-5 Power Clean
then: Full tabata Row, Sprint (running), box jump, knees to elbow
Deal Breaker
In the past I have been advocating getting “stoked” for achievements and PR’s. I apologize for not realizing what a serious issue it really is.
WOD
AMRAP 20min
3 Tall box jumps (really tall)
30 Double unders
3 Front Squats
Dip, Drive, Press
Here is a good little video on the push press. However, I have a few problems with it. The girl demonstrating is over extended in her torso, the spine needs to be in a more neutral position. Also she pushes the bar way to far back behind her body. But other than that the video is solid.
WOD
3-3-3-3-3 Push Press
then:
21-15-9
Power Clean (138/850
ring dip
200m run
831 in Action
