We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!
Monday 5-6-13
Congratulations for everyone for making it through the last 4 week strength cycle! I know those pause Front Squats were a struggle more then a handful of people and those 5×5 Heavy Back Squats were no walk in the park either.
But it is finally testing week, I want everyone to come in focus and motivated for a week of PRs, Good Luck!!
All PRs must be written up on the PR board before you record your score for the Daily WOD.
-Nik
Monday
Front Squat
Establish 1 Rep Max
+
12min AMRAP
20 Sit-ups
20 Burpees
20 Walking Lunges
“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”
Christopher Morley was born on May 5, 1890
(American writer and editor 1890-1957)
In case you were only eating it…you do eat coconut oil, right?
Monday 4-22-13
Front Sqaut
3×3 @ 75% (+20)
*3 Second Pause at bottom
+
AMRAP 15min
10 Wall Balls
10 Ring Push Ups
10 Jumping Lunges
10 Double Unders
“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” Tom Bodett
13.5 is really easy…13.5 is really easy…it;’s not working, no amount of belief can stop this pain train, it will be fun in the sickest sense of the word.
10:30 Open 13.5 workout followed by a party, be there!
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
“Life affords no higher pleasure than that of surmounting difficulties, passing from one step of success to another, forming new wishes and seeing them gratified.” Samuel Johnson
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the
round of 18, go on to 21. If you complete
21, go on to 24, etc
Easter Sunday we will be doing Open Workout 13.4 Starting at 10:30 am and continuing until athletes are done and food is eaten! Meat and drinks provided, bringing food for potluck is encouraged!
Let us know if you will need to be judged on a different day.
“To uncover your true potential, you must first find your own limits and then you have to have the courage to blow past them.” Picabo Street, Former American alpine ski racer
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
“We seem to gain wisdom more readily through our failures than through our successes. We always think of failure as the antithesis of success, but it isn’t. Success often lies just the other side of failure.” Leo F. Buscaglia
1 quarter Squat followed by 1 full back Squat EMOM for 10min @ 80%
Death By Burpee:
Min 1 = 1 Burpee
Min 2 = 2 Burpee
Etc.
when you can no longer keep up with your burpees:
2min Rest
then
Death By Pull Ups
“The higher your energy level, the more efficient your body The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” Anthony Robbins
“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” Leonardo da Vinci ZILMAX: NEW GROWTH PROMOTANT FOR CATTLE RECIPE OF THE DAY: Bacon Crusted Sausage and Pepper Meat Loaf Are you a busy cook with a family to feed? Do you not-so-secretly cringe whenever you read recipes on your favorite Real Food sites because they seem too complicated or lengthy? Maybe you’ve only got thirty minutes to put dinner on the table? Can I take a moment to introduce you to one of the finest, most affordable services I’ve ever seen? It’s a meal plan specifically designed for busy cooks! For as little as $6/month, you can get weekly meal plans delivered to your inbox, complete with shopping lists, recipes, and a schedule to help you make sure you succeed. CHECK IT OUT HERE!
5 rounds for time of: 4 Power Cleans (135/95)
8 HSPU
40 Double-Unders
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
― H. Jackson Brown Jr.
Masters Madness Competition in Martinez
May 11Th 9am -4pm
Paleo Lean Out!!
Starts Wednesday May 15 at 7:30pm BE HERE!!!
Sign up at Gym before May 8th.
$25 for 5 sessions!!!!!
$150 Optional (healthy) supplement package to increase fat loss may be split between 2 people.
RECIPE OF THE DAY: French Nicoise Salad
“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”
David
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RECIPE OF THE DAY: Bacon Crusted Sausage and Pepper Meat Loaf 
Are you a busy cook with a family to feed? Do you not-so-secretly cringe whenever you read recipes on your favorite Real Food sites because they seem too complicated or lengthy? Maybe you’ve only got thirty minutes to put dinner on the table? Can I take a moment to introduce you to one of the finest, most affordable services I’ve ever seen? It’s a meal plan specifically designed for busy cooks! For as little as $6/month, you can get weekly meal plans delivered to your inbox, complete with shopping lists, recipes, and a schedule to help you make sure you succeed. CHECK IT OUT HERE!
