Wednesday, January 8, 2020
Rucksack
This evening at 5:30pm we welcome our friends from Aurora BayCare Sports Medicine, Ryan Peper, Dr. John Awowale, and Dr. Ryan Woods for a short presentation about rehab options for athletes when dealing with injuries. Topics include physical therapy, as well as non surgical intervention techniques like stem cell treatments and protein rich plasma (PRP) treatments. Please join us and come with any questions you may have for them!
I for one will be in attendance as the last year of life has taken it’s toll on this body and anything I can do to make my body smile again will most certainly assist in my goals of 2020 to lift more, run faster and be in the best shape since opening this gym. Oh and to get there before the 10 year anniversary October 1. Hope to see you all there.
Have a great Wednesday.
I for one will be in attendance as the last year of life has taken it’s toll on this body and anything I can do to make my body smile again will most certainly assist in my goals of 2020 to lift more, run faster and be in the best shape since opening this gym. Oh and to get there before the 10 year anniversary October 1. Hope to see you all there.
Have a great Wednesday.
We need to recreate that poster in the back.
Awww some of the 6:15 pm class!! 💗
How come there is no racial diversity on that poster?
Awesome pic of an awesome group!! 💟
I believe Grace, Sam’s mom is of Chinese decent which I believe makes Sam half Chinese. Sorry if that doesn’t qualify to you as racial diversity.
1.) Every 2 minutes for 5 rounds 5 Overhead Squat adding load each round starting @ approx 60%
2.) Rucksack
9-7-5
9-7-5
Deadlift 355/245lb
Box Overs 30/24”
*3.) 5×3 Snatch from Blocks @ HH 55%
Then
5×1 Snatch, adding load each round with first lift starting at 55%
Note: keep rest around 3 min between sets and goal is quality so keep the weights on the lower side until it feels like an angel lifting that bar above your noggin
*4.) 10-9-8-7-6-5-4-3-2-1
Muscle Up
Chest to Bar pull-up
Note: 6 minute cap
then
15 minutes of Bar Muscle Up practice
note: practice means if you’re already decent at the movement keep working on refining it and if you stink at it work on positions of it, ask a coach if you need ideas
Then
5×1 Snatch, adding load each round with first lift starting at 55%
Note: keep rest around 3 min between sets and goal is quality so keep the weights on the lower side until it feels like an angel lifting that bar above your noggin
*4.) 10-9-8-7-6-5-4-3-2-1
Muscle Up
Chest to Bar pull-up
Note: 6 minute cap
then
15 minutes of Bar Muscle Up practice
note: practice means if you’re already decent at the movement keep working on refining it and if you stink at it work on positions of it, ask a coach if you need ideas
*5.) 5 rounds
11 GHD Situps
10 Tri-pod to Headstand
11 GHD Situps
10 Tri-pod to Headstand
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Bradley Boockmeier
1:49. Thought I was gonna kill myself on the last box overs
Up to 250# OHS
7
0
james macco
4:32 @ 335#
OHS - 115/125/130/135/150
11
1
You smoked me on the OHS. WOOF. Nice work.
Pauly VanderKelen
3:01
DL: 5-4, 4-3, 3-2 / OHS: 185,195,205,215(4+1), 215(4+1) / 4x20 HSPU from yesterday / 3 rounds of 25 wallballs @ 25# and 50 meter sandbag carry @ 150# from yesterday complete in 5:11 / 4x12 Rowing Machine Abdominal Pikes with feet on the rowing seat, the handle hooked on my feet, and my hands on the floor / Dumbbell Arm Curls: 10@30,35,&40#, 5x5 @ 45#
2
0
Sylvia Christensen
3:30
115-140 OHS. Android 18- exact same as last year lol. Snatches from blocks at 80#.
2
0
Tim Houge
2:10 255/75%
OHS: 115-135-155-165-(x)185 Scaled DLs too much, even though they felt heavy AF
11
0