7/1/09 CLEAN AND JERKS

Bob, one of the AM crew members in his starting position. Check out the game face too!

It's a strength day! Time to work on our highly effective and functional movements....can I get a "WHAT! WHAT!"?? Okay, Brett made me write that one. (Nothing like a middle age suburban white fellow to keep it real - yo!) LOL!

I know, I know, you are all excited about these moves, yet look at the progress each one of you has made with them. It is amazing to watch you all become such effective O-lifters! Yes, they will keep coming, so be ready! Anyhow.... onto the workout.....

7/01/09 Clean and Jerks

warm up to your 2RM (2 rep maximum)

Then....
2-2-2-2-2-2-2

Post your weights to comments.

**Don't forget to include any failures (which is completely okay!) to your post.

Example 1~ If you did the first and second round at 100# successfully, then on the third round you failed on the second rep, you would write "100x2-100x2-100x1" .

Example 2~ If you complete the first round at 100# successfully. Then the second round successfully at 100#, but failed immediately on the third round at 100#, you would write that as "100x2- 100x2- 100f".

Does this make sense? We will get it...just hang in there and try to record it the best you can.

6/29/09 "SNELLEN"

Snatches and cleans are complex movements, yet they are highly effective and functional. Not only can they help with strength gain, but they are also a wonderful tool to improve your agility, balance, and speed. Basically, they are the most effective way to "lift shit off the ground" as Brett says. :o) Both movements need a vicious extension of the hips and "scarecrow arms" close to the body to be effective. Remember to drive yourself under the bar, keep your elbows high and outside (scarecrow), and open the hips aggressively. They may take time getting used to, but once you have figured them out, they are beautiful movements!

6/29/09 WOD "Snellen"

3Rds
400m run
12 Squat Snatches (95/65#)
21 Pull ups

***REMINDER-- Squat snatches are BELOW 90 degrees people! IF you can't receive the bar below 90, then finish the movement with an overhead squat.

Go hard, go strong! Post times and weights to comment!

Game Faces!

AMRAP20

1 Power clean (95/65#)

3 Front squats (95/65#)

Willpower, concentration, determination, and just plain old game faces were put on to complete this one. To quote Brett, "just go to your happy place"!

Post your rounds to comment. (Yes, I know that we have been having problems with that....I do believe it is fixed, so give it a try and let me know.)

I'm Back!!!!!!!!!!

Stay tuned for updated blogs! :)

HAPPY FATHER'S DAY!

Wishing all the father's out there a happy day!

By the way.....STILL waiting on votes for the gun show! ;)

What to do????

HELP!!!! Our trainers are out of town!!!! We have no equipment: no pull up bars, no bars with weights, no kettlebells, no abmats....NO NOTHING! Whatever can we use??? Hell, there are so many other things around us that can be used for a workout. Simulate real life situations! Grab a bag of sand and try 30 clean and presses for time, grab a kid and do turkish get-ups, jump over a fence, run up the stairs, overhead squat a case of gluten free beer... the list goes on forever. Whenever you are in need of a last minute, on the fly workout and you don't have any equipment, just look around and do a combination using the elements you have. After all, isn't that what we are training for???? To succeed at life? So, grab that dog food and get creative! (No, Ava's bag of food does not count...we are talking 'real dog' sizes like Dax! LOL) Can't wait to hear what you have invented! Post ideas to comments and try one!

POW!!! POW!!!

How do you know that your clients are making gains????? When the Gun Show Competition becomes an ongoing battle! After 'over hearing' the friendly banter between Stacey and Jamey on Facebook...what was I supposed to do, other than hold a Gun Show Competition as our finisher???? Who has the best guns? Post your vote and comments below! The winner with the most votes will get a freezy pop after Monday's workout and you can even choose the color of your choice! ;) BOOM BOOM FIREPOWER!!!!!!!!!!

WOD
50 KB swings
5 Push ups
40 KB swings
10 Push ups
30 KB swings
15 Push ups
20 KB swings
20 Push ups
10 KB swings
25 Push ups