“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that frightens us most. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, and famous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that people won’t feel insecure around you. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in all of us. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” Maryanne Williamson
You can access your profile here and take advantage of the training log function. Do it today!
Tuesday 5-14-13
“Fight Gone Bad”
Three rounds of 1 minute of each of the following for total reps
Wall-ball, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20″ box
Push-press, 75/55
Row (Calories)
1 minute rest
“A man’s errors are his portals of discovery.” James Joyce quotes
During this skill of the week we will take time during each class to learn correct posture (i.e Foot Placements, hand grips ect..) and proper breathing during lifts.
Monday
Front Squat
3×3 @ 75% (+10lbs)
So if your Front Squat 1rm is 100. You Squat 85lbs(75+10)
+
“Nasty Girls”
3 Rounds For time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
A few of you may remember Max from back in 2008-2009 here he is front squatting 572lbs!
“The excursion is the same when you go looking for your sorrow as when you go looking for your joy.” Eudora Welty quotes
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
Sunday we are doing Open 13.4 starting at 10:30 until all competitors are finished.
Stay for the BBQ / potluck after.
Still having trouble hammering out the push ups? It’s time to end that problem! 100 day push up challenge starting after the Open 13.5 workout closes… stay tuned!
Saturday 3/30/2013
Front Squat
1-1-1-1-1-1-1
—
3 rounds for time:
30 walking lunge
20 grasshopper
10 divebomber
““Life is just one damned thing after another” Elbert Hubbard
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.
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
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
Coaches corner: Today we are shooting for 3 continuous reps of each. The pause at the top and bottom of each movement will be only long enough to demonstrate full range of motion and lock out. Deadlift is touch and go.
If you finish early you will work on the skill of your goat
(that is; you will work on something you suck at)
Endurance
3 x 1 mile (flat) tempo 85%
or
More technique and come with me on Sunday, just found this one .
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: Universal Tomato Sauce
David
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