You have to move fast to dribble the 115 lb. stone
OPEN Workout 13.5 and Party Coming Sunday 10:30 am Be There!!!!
Thank you Sun Tropics Coconut Juice for sponsoring our event!!
Saturday 4/6/2013
4 x 5 Pendlay Rows
alternate with
4 x 5 Weighted Push Up
—–
12 Minute AMRAP
6 Burpee Box Overs
50 ft Overhead Walking Lunge 45/25
100 ft Bear Crawl
“A man can fail many times, but he isn’t a failure until he begins to blame somebody else.” John Burroughs
Eating Fish Associated With Lower Risk of Dying Among Older Adults: Risk of Dying from Heart Disease Significantly Lowered Apr. 1, 2013 — Older adults who have higher blood levels of omega-3 fatty acids — found in fatty fish and seafood — may be able to lower their overall mortality risk by as much as 27% and their mortality risk from heart disease by about 35%, according to a new study from Harvard School of Public Health (HSPH) and the University of Washington. Researchers found that older adults who had the highest blood levels of the fatty acids found in fish lived, on average, 2.2 years longer than those with lower levels.
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
The full description with all age classes:
WORKOUT 13.5
MEN - includes Masters Men up to 54 years old 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.
WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 65 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.
MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 4 minutes of: 65 pound Thruster, 15 reps 15 Chin over 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.
MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 4 minutes of: 45 pound Thruster, 15 reps 15 Jumping 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.
“The key to change… is to let go of fear.” Rosanne Cash
If you are competing we will be doing the big Sunday bash again complete with BBQ and potluck.
WORKOUT 13.3
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
The split time at the end of your last fully completed exercise will serve as a tiebreaker for people achieving the same number of total reps.
“Follow your heart, but be quiet for a while first. Ask questions, then feel the answer. Learn to trust your heart.”
It’s a bloody warm up for Sunday! Let us know if you need a judge or a camera set up. I know some of you have to go someplace else this weekend and miss the best St. Patty’s party on the planet! We will be getting started again at 10:30 on Sunday. The last heat will be followed by the BBQ/potluck we will be providing meat and drinks. Sorry, if you want green beer you will have to do your own food coloring or better yet close your eyes and imagine its green… like the little leprechaun on your shoulder.
May you have the luck of the Irish this week!
Thursday 3/14/2013
This is a great workout and we all get to do it!
WORKOUT 13.2
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
When you dance, your purpose is not to get to a certain place on the floor. It’s to enjoy each step along the way. Wayne Dyer
Age Matters in Weight Gain: Overweight at Young Age Takes Toll
Being overweight, especially from a young age, appears to lead to a bigger heart later in life, a condition that has been linked to serious heart problems and even death, according to research being presented at the American College of Cardiology’s 62nd Annual Scientific Session.
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
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots
“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.” Ashley Smith
Hot dog-laden Pizza Hut monstrosity with tempura shrimp and mayonnaise sold in CHINA. Nice to see we are exporting some good old American Health Food – and adding on it.
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.
It’s the balance that leads to the greatest gains.
Every person will have a different balance.
Here are a few of the key reasons to listen up and back down .
1) Sudden sharp pain – just stop.
You may have done some damage, don’t make it worse.
2) Rapid increase in muscle tightness
When this is happening you have a high risk for a pull or tear.
3) Mild to moderate pain that increases over time.
You could be in the process of developing chronic problem.
4) Increase in training and decrease in performance.
Good chance you are not getting adequate recovery.
Most training injuries are completely avoidable.
When any of these signals show up it is time to evaluate how to best take care of yourself and prevent injury before it happens.
As you get to know your body and improve in your mechanics you will be able to safely push closer to the edge.
For athletes competing at a high level the potential reward may warrant a higher level of risk. In many sports it is commonplace to be working with minor injuries. How the athlete deals with these injuries has a lot to do with his or her long term success.
On the other hand if you are focused on a career and raising a family and any competition(Open, hint, hint) you might do is for fun, personal challenge and community more than victory. . .then it is wise to play it more on the safe side.
When your body sends you a warning sign, let “Live to fight another day!” be your mantra.
Bring a watch if you have it otherwise you may have to estimate times.
4 rounds
30 seconds hard 30 seconds easy for six minutes
3 minute easy recovery
The hard 30 is at 85 to 90% of perceived max exertion
The easy is at 40 to 60%
“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
― Randy Pausch, The Last Lecture
“It ain’t about how hard you can hit it’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done.”
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
David
