Test 2

Test 2

Test

Test

The year is over and 2010 has approached; What did you accomplish in 2009 and what do you want to accomplish in 2010?


WOD
5 Rounds of:

3 M inutes Max Rounds of:
1 Snatch (135lb)
4 Power Cleans (135lb)
7 box Jumps ( 24

Scale as
1- 45lb/35 Clean and Snatch 18” Box Jump
2 - 65/45 Clean and Snatch 18” Box Jump
3 RX
4 RX

Level 2 Class laid out!

WOD
6 Rounds
15 Wall-ball 20/14
15 Sumo Dead Lift High Pull 95/65
15 KB Swing 53/35

Scale as
1 - 10 Reps- 65lb/35 35/26
2 - 12 Reps 75lb/45 44/26
3 - RX
4 RX

Ken practices advanced skills on the rings

Tabata
At each station perform 8 intervals; where each interval = 20 seconds of work followed by 10 seconds rest, totaling 4 minutes at each station.

-Squats-
Rest 1 Minute
-Push-ups-
Rest 1 Minute
-Pull-ups-
Rest 1 Minute
-Sit-ups-

* Score is lowest number performed at in each exercise.
Example:
* Squats - 15-15-15-15-13-13-12-11 Score = 11

Then
Push-Jerk
1-1-1

Level 2 WOD
Same as Level 1 (Possibly added row)
Qualifications-
* No lower than a 15 rep Tabata squat score
* Must be able to do 12 consecutive RX pull-ups
* Able to "Jerk" current Body Weight for males and 3/4 BW - females

Curious to why we have finished 2 workouts this week with strength after endurance? I want to see how each of you recover after an intense endurance/stamina portion. Are most of us able to maintain are maximum weight on lifts?

Great Job!

Jim hits a PR today and is one of the competitors at the OC Throw-Down( Master division)

There were many personal records set today on the Dead-Lifts. The best part about it was everyone completed it with outstanding and safe form. With the new year right around the corner many will loose inches, increase strength and be more consistent on a weekly basis. Nothing is stopping you, take control of your mind, body and spirit.

Register for a spectator spot at the OC Throw-Down for January 8-9

WOD
Run 800M
21 Thruster
21 Pull-ups
Run 400 M
15 Thruster
15 Pull-ups
Run 200 M
9 Thruster
9 Pull-ups

Paul practices his muscle-ups, are you doing your muscle- up home work? All it takes is 10 extra minutes - 3 times a week.

I hope everyone had a Merry Christmas with family and friends. The holiday season is still in action so be sure to stay on track with your nutrition as much as possible and workout regularly.

“If you happen to slip up, just make it up.”

WOD
Max Effort
2 mIle run
Then
Dead-Lift
5-3-3-1-1-1-1

* Challenge your mind and body when lifting heavy; get pumped, rest adequately and be aggressive.
* Refer to injury prevention post if confused about how to lift heavy efficiently and safely.
Paul, Caleb and I will be sure to allow only safe lifts, any loss of a fused hip/spine and the weight is too heavy.