April 11, 2009

Rest Day

Make up a Workout you missed

or

“Shain’s 25 rounds of Pain” Happy 25th Birthday Shain!!!

25 rounds for time of:

4 Clean n Jerk 115lbs/75lbs

11 Knees to Elbows

84m Sprint

 

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April 7, 2009

Work Out of the Day

“Ballz 2”

In teams of 2 perform 3 rounds of:

80 wallballs, 20lb/15lb ball

70 boxjumps w/ball, 20in/14in box

6o overhead lunges w/ball

run 400m w/balls

Each teammate has their own ball.  Partition the reps as needed with on partner working while other is resting.  Both athletes run and can carry the ball however they want.   Lunges with elbows locked out and knee gently touching the ground.  You must wait for your teammate to start the next exercise.  Every time you drop the ball your teammate must do 5 burpees.

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Everybody kicked ass yesterday.  Some of you really stepped it up and wore a 20lb vest, including Bobbie and Krista!  Do you get more motivated to do certain workouts?  Do you push yourself harder on Hero workouts?  What about benchmark workouts or team workouts? Or do you just have the ability to go all out all the time?

April 6, 2009

Work Out of the Day

 ”Josh“        In honor of SSG Joshua Hager, United States Army, who was killed Thursday February 22 in Ar Ramadi, Iraq.

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

If you have a 20lb vest, wear it. 

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Bobbie, Jennifer, and Megan all won the paleo challenge!  All 3 improved so much that it had to be a tie.  Great job sticking with the diet ladies.

April 4, 2009

Rest Day

 

Make up a workout you missed during the week

 

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Don’t forget to vote for your choice to win the paleo challenge by tomorrow.  Props to everyone that ran the 5k yesterday on such a windy, miserable day.  How was the run?  Was it as bad as you thought it would be?  What was going through your mind when you were running?  Did you run out of wind or was it muscle fatigue that slowed you down?  How did it compare to your previous run times? 

April 3, 2009

Work Out of the Day

 

Run 5k

rest 5min

Max dead hang pullups or chin hang

Max situps in 2min

 

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Jennifer actually worked up a sweat.

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This was one scary ass workout! Great job Mike

 

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Congratulations to Chris for winning the Paleo Challenge! It was a tough choice, but Chris definitely made the most improvement in performance and body composition.   As you can see, he went from big and jolly to lean and mean.  He was really on point with the diet. As for the female winner, it’s too close to call.  We feel that there are 3 women that have each improved so much in this last month.  Since we can’t decide we will leave it up to you SCCF athletes to vote.  You can check out the before and after pics and vote Friday or Saturday when you come in to workout.  We will announce the winner on Sunday.  Who do you think should win and why? Let us know in the comment section

April 2, 2009

Work Out of the Day

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

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“Karen” might be the most annoying wod ever.

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Lock up your daughters, the paleo challenge is over!

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The results are in, but we still need a few more after pics.  Jarred (above) is definitely not going to win.  I know everyone was pumped to do the painstorm and was disappointed when “Karen” popped up.  Does anyone have any funny april fool’s stories?  Do you get more excited to do certain wods?  Are you guilty of trying to avoid certain workouts or movements? What is your least favorite?