Sunday 1/31/10

SUNDAY 100131

Rest Day


Hope everybody enjoys the Snow! 


NO ANSWER ON GYM PHONE, SO I DON'T KNOW IF IT IS OPEN. 


Gym is EXT 6397

Saturday 1/30/10

SATURDAY 100130

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance(Click for link to demo video), 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.

Friday 1/29/10

FRIDAY 100129

Max Reps each:
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Post reps to comments.

Thursday 1/28/10

THURSDAY 100128

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments
Compare to 090801(Mainsite).

Wednesday 1/27/10

WEDNESDAY 100127

Rest Day

Tuesday 1/26/10

TUESDAY 100126

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

Monday 1/25/10

MONDAY 100125

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Post time to comments.

Sunday 1/24/10

SUNDAY 100124

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups


Post time to comments.

Saturday 1/23/10

SATURDAY 100123

Rest Day

Friday 1/22/10

FRIDAY 100122

Three rounds for time of:
50 Double-unders
50 Back extensions

Post time to comments.

Thursday 1/21/10

THURSDAY 100121

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Post time to comments.

Wednesday 1/20/10

WEDNESDAY 100120

G.I. Jane
For time:
100 Burpee pull-ups



Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

Tuesday 1/19/10

TUESDAY 100119

Rest Day

Monday 1/18/10

MONDAY 100118

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 090104(Mainsite Link).

Base Gym is on Holiday hours and  will close at 6pm, 1800 hours for you military types!

Sunday 1/17/10

SUNDAY 100117

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 090804.

Saturday 1/16/10

SATURDAY 100116

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.

In any case, stay moving for 12 minutes.
Post results to comments.

Friday 1/15/10

FRIDAY 100115

Rest Day

Thursday 1/14/10

THURSDAY 100114

Three rounds for time of:

Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.

WEDNESDAY 100113

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.
Compare to 090724 (MainSite Link).

Tuesday 1/12/10

TUESDAY 100112

Three rounds for time of:

Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Post time to comments.

Monday 1/11/10

MONDAY 100111

Rest Day

Sunday 1/10/10

SUNDAY 100110

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090506 (MainSite Link).

Saturday 1/10/09

SATURDAY 100109

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.
Compare to 091117 (Mainsite) or 11/17/09 (E-City).

Friday 1/8/10

FRIDAY 100108

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090512 (Mainsite Link).

Enjoy the weather and the 'snow' we are supposed to be having in the Morning!

Thursday 1/7/10

THURSDAY 100107

Rest Day

Wednesday 1/6/10

WEDNESDAY 100106

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Post time to comments.

Hope you like the Early post, thanks to CFHQ!

Tuesday 1/5/10

TUESDAY 100105

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

Post time to comments.

Monday 1/4/10

MONDAY 100104

Three rounds for time of:

12 Muscle-ups
75 Squats

Post time to comments.

Subs for MU are 3 Pull Ups and 3 bench dips (I have also heard 4 Pull Ups and 1 Ring dip).
If subs are used, post subs/scaling to comments.

Sunday 1/3/10

SUNDAY 100103

Rest Day


Rest, I am sure your arms, back, core, and quads need it after this cycle...LOL..

Saturday 1/2/2010

SATURDAY 100102

"Barbara"
Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Compare to 090911 (MainSite) or 9/11/09 (E-City Blog).

Friday 1/1/2010

HAPPY NEW YEAR!
Sorry for the Late Post.

FRIDAY 100101

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 091110 (MainSite) or 11/10/09 (E-City Blog).