Thursday, May 31, 2007

MIA or On Vacation




He might be on vacation or he might have gotten a photo of himself super-imposed onto this backdrop from Fort St. Catherine. You decide.

WOD

30 Walking Swings
20 Push Ups
30 Walking Swings
18 Push Ups
30 Walking Swings
16 Push Ups
30 Walking Swings
14 Push Ups
30 Walking Swings
12 Push Ups

down to

30 Walking Swings
2 Push Ups

Wednesday, May 30, 2007

Team 06 Old City



10 KB Swings R
10 KB Front Squats R
Walking Lunges in Hang,Rack or OH position for 100ft.

10 KB Swings L
10 KB Front Squats L
Walking Lunges in Hang,Rack or OH position for 100ft.

5 rounds for time:

Erik- 24:09
Chey-26:43
Sam- 26:56
Lauri-27:36
Josh-28:00

Tuesday, May 29, 2007

Crazy White Boys


10 Swings Right 10 Swings Left
20 Snatch Pulls
20 Push-ups

9 Swings Right 9 Swings Left
18 Snatch Pulls
18 Push-ups

8 Swings Right 8 Swings Left
16 Snatch Pulls
16 Push-ups

All the way down until:

1 Swing Right 1 Swing Left
2 Snatch Pulls
2 Push-ups

Thursday, May 24, 2007

No Classes Memorial Day Monday

Don't fret about making it in to workout on such a busy and hectic picnic or shore day.

Have lots of fun and we promise to make the workouts extra challenging next week.

Monday, May 21, 2007

WonderWoman Mother of Three




WOD

Round 1
3 Deadlifts
12 Sit Ups
9 Push Ups

Round 2
3 Deadlifts
12 Sit Ups
9 Push Ups
24 Squats

Round 3
3 Deadlifts
12 Sit Ups
9 Push Ups
24 Squats
3 Jerks

Round 4
3 Deadlifts
12 Sit Ups
9 Push Ups
24 Squats
3 Jerks
12 Box Jumps

Round 5
3 Deadlifts
12 Sit Ups
9 Push Ups
24 Squats
3 Jerks
12 Box Jumps
6 Pull Ups

Round 6
3 Deadlifts
12 Sit Ups
9 Push Ups
24 Squats
3 Jerks
12 Box Jumps
6 Pull Ups
9 Rows

"The original treadmills were used to punish prisoners, exercise should not be punishment." - J.Gregorek

Friday, May 18, 2007

All Smiles All The Time



WOD

1 min of each
KB Snatches
Rows on the Rings
Box Jumps
Slam Ball
Rest
KB Jerks
Push Ups
Box Jumps
Slam Ball
Rest
KB Swings
Rows on the Rings
Box Jumps
Slam Ball
Rest
KB Clean and Press
Push Ups
Box Jumps
Slam Ball

"I will pee in the pool!" - S. Lepore

Thursday, May 17, 2007

Notre Dame High School



A nice little kettlebell workout during the 8 hour Workshop at Notre Dame High School.

WOD
6 L/R Snatches
3 Pull Ups
12 Sit Ups

10 Rounds

"There's a golf ball in my blowhole!" - J. Banta

Wednesday, May 16, 2007

Intermediate O-Lifting Workshop June 17th

On Sunday, June 17th from 8:00am - 11:30am Randy Hauer will be leading an intense 3 hours of intermediate Olympic Lifts and their progressions. There are only 8 spaces available for this workshop. Prior attendance to the Beginner Olympic Lifting Workshop or permission from the instructor are required to attend.

Register before June 1st and recieve a free copy of Randy's Instructional Manual for Beginning Explosive Weight Training.

WOD

30-20-10

Jumping Pull Ups
Med Ball Slams
Jerks
Weighted Jump Squats

Tuesday, May 15, 2007

Jessie


This is Jessie from South Africa, she also kettlebells in her spare time.
WOD
10 Swings, Cleans, Front Squats Left
10 Swings, Cleans, Front Squats Right
9 Swings, Cleans, Front Squats Left
9 Swings, Cleans, Front Squats Right
8 Swings, Cleans, Front Squats Left
8 Swings, Cleans, Front Squats Right
7 Swings, Cleans, Front Squats Left
7 Swings, Cleans, Front Squats Right
6 Swings, Cleans, Front Squats Left
6 Swings, Cleans, Front Squats Right
5, 4, 3, 2, 1
Don't set the kettlebell down.
Just a reminder about the Open House on Sunday, June 3, 2007 from 10am - 2pm. Workouts, BJJ, and food through the day.

Tuesday, May 08, 2007

Insanely High Box Jumps



Jed pulls off an insanely high box jump, at 54 inches (we think), the two boxes stacked on top of each other made the landing area much smaller than he was used to.
WOD
30 KB Snatches L/R
400 m Run
20 KB Snatches L/R
400 m Run
10 KB Snatches L/R
400 m Run
20 KB Snatches L/R
400 m Run
30 KB Snatches L/R
400 m Run

Monday, May 07, 2007

Bottoms Up OHS



David Osorio bottoms up overhead squat and double bottoms up overhead squat.
WOD
Overhead Press x3, Push Press x3, Jerk x3
Perform the press, the push press, and the jerk in sequential order. Perform 5 sets, resting 2 minutes between rounds.

Friday, May 04, 2007


Fiona Muxlow of CF North Queensland takes over when sparring with Noah.

WOD
20 L/R Swings
20 Squats
20 L/R High Pulls
20 Squats
20 L/R Clean and Press
20 Squats
20 L/R Snatches
20 Squats
40 Two Hand Swings
20 Squats
20 L/R Push Presses
20 Squats

Wednesday, May 02, 2007

Client Appreciation Day - June 3, 2007

Somewhere in the middle of Ohio on the way to Ann Arbor.
WOD
Perform each of the following for 30 seconds then 60 seconds without rest
Swings
Broad Jumps
MB Thrusters
Reverse Lunges
MB Push Ups
Then perform the same movements for 30 reps each for time.
Client Appreciation Day
Sunday, June 3, 2007
10am - 2pm
Come on in and hang out, eat some food, talk, and maybe even workout a little bit.