Slow motion
Check out the slow-mo of the full squat snatch. Just look at that hip extension!!!
5×3 Power cleans
then:
10-9-8-7-6-5-4-3-2-1
Squat snatch (135/85)
Strict pull ups
The ???
John Harker demoing his new kip variation. Were going to need a name for this one.
Workout:
Dead lifts
3 reps at 75% of 1RM
3 reps at 85%
Max reps at 95%
then:
AMRAP 15min
5 one armed thrusters right (50/30)
5 one armed thrusters left
7 push ups
9 box jumps
The Boss
A big thanks to Paige for creating such an awesome gym here at 831. Her infectious energy, great training, and desire to help others has built this community that means so much to so many people. I really enjoy being able to work for you and train with you. Happy birthday!
Workout:
6 rounds for time
10 pull ups (C2B)
5 clean and jerk (155/100)
30 squats
Touching and feeling
Rippetoe uses touching and feeling to drive home the point that we back squat by driving the hips, not by raising the chest. J-lo booty!
Workout:
5-5-5 Back squat
then:
3 rounds of “Lynne”
Max reps bench press at body weight
Max reps pull ups
3 rounds
-Go directly from bench to pull ups with no rest. Rest as needed between rounds
FGB
Whats the deal with the workout Fight Gone Bad? Check out this video for insight into the thinking behind one of the toughest workouts.
Todays Highlights: SC high baseball player scored an impressive 303 early this morning! And that damn pigeon that was hangin around the gym is back! Remember it took us like 3 days to get it out. Yea, its back again. I guess were just going to have to name it.
“Fight Gone Bad”
3 rounds for max reps
1 min wall ball
1 min SDHP (75/55)
1 min box jump (20″)
1 min push press (75/55)
1 min Row (for calories
1 min rest
To good
Young gun Shawn Hamilton showing us how its done on the rings. 13 years old, pulls off a muscle up first try!!! Jealous?
Workout:
3 rounds for time
10 Clean and jerk (185/115)
400m run
Knees Back!
Check out this video from Physical therapist Kelly Starrett talking about the importance of keeping your knees back while under load. These little details are often neglected when working out for time, but it is important to realize the damage you put on your joints when your mechanics get sloppy (yes I am talking to myself too). There are more videos of Starrett on youtube, I would say his stuff is a MUST WATCH for improving your quality of movement.
Workout
Deadlift (resting as needed between sets)
3 reps at 70% of max
3 reps at 80%
Max reps at 90%
then:
7 rounds for time
10 dumbbell hang squat clean
10 push ups
The 100 club
Pictured are all those who went the distance on Saturday nights “workout”.
Thanks to everybody who came out to celebrate the Studio 831 anniversary party. It was a great time that provided workouts, 831 gear, food, creative dancing (courtesy of Niall), and even some head aches. It was an awesome day!
Anniversary Party
Come celebrate the two year anniversary of studio 831 this Saturday! This place is great thanks to all the awesome clients and members, thats why all classes on Saturday will be free!!! Regularly scheduled classes will run at 9 and 10am(Free), and there will be a beginner friendly crossfit workout at 1pm, Bring your friends! At 2pm we will kick back for a BBQ. See you there!
AMRAP 20min
30 Box Jump
20 push press
30 pull ups
The “Spida”
Lars showing how its done on his spider push ups. Remember: He’s a professional, don’t try this at home!
Workout:
AMRAP 20min
5 squat cleans (155/100)
10 spider push ups
15 box jumps
831 in Action
