Monday, March 24, 2008

Strength Clinic - Year Two

Nancy

5 Rounds for Time of...

400m Run (through F..L... parking lot and back)
15 DB Overhead Squats per arm

OR

Nicole

As many rounds as possible in 20 minutes of...

400m Run (through the F..L... parking lot and back)
Max rep pull ups

When the pull ups break, take a run, record total number of pull ups.



"You can't finish strong unless you start!"



Registration is almost at a close for the Second Annual Strength and Conditioning Clinic on April 5th. We're spending nearly 8 hours with Coach Zach Even-Esh at Notre Dame High School in Lawrenceville, NJ, covering the importance of strength and power for our young athletes, as well as covering the basics of kettlebell training, the importance of bodyweight training and why it shouldn't be neglected. Not to mention we've even managed to fit some strongman training into the day. If you don't go home with a brain full of knowledge and a tired body you weren't paying attention.

30 comments:

Stephen said...

yo pam...just wondering if we were working out in the morning still or not since the workout for tomorrow is the same. Let me know

Pamela MacElree said...

You, me and JCB are doing Nicole at 8:30. You can do Nancy at 9am, hope you're ready to run today!

Sam L said...

I am a lean and mean 238.

I plan on getting down to 168. I can do it.

Pamela MacElree said...

I wonder what a 6'4" man would look like at 168?

Did you get you fill out the Broad Street application this morning?

Gregory K said...

JCB ran? How long did he have to warm up for that?

Pamela MacElree said...

Apparently he says he never said he wanted to do the WOD before the 9am, however I strongly remember him saying so.

Instead I'm doing the WOD with the 9am sine it was too unbearable for the 6am group.

Only got in four rounds of Barbara at 30:45 before the 9am.

Sam L said...

I did not see the broad street app. Remind me on Thurs.

Who is running with me? Rob?

Jason C. Brown said...

Seriously Greg, it's possible to run 3 5Ks before you're even done your shoulder warm-up. Let's not talk about lower body.

Jason C. Brown said...

The 9am group came in ready to run. I appreciate those tough individuals at the 6 that were willing to brave the big bad elements this morning.

BTW, Pam ran this morning also.

SusanHurrey said...

Pamela better be doing training runs that are longer than 400m. Broad Street is quickly approaching, that's all I'm saying.

Pamela MacElree said...

Oh Hurrey, son't you worry about my training. Keep dreaming of your pull ups!

Gregory K said...

JCB, most people could run 3 but I'll be generous and say you could probably get in a half mile, even though I've never seen you run.

And lower body? You mean my fantastic ballet skills that allow me to be quick and agile?

Kettlebell Athletics said...

When I'm healthy I have a sub 7 minute mile. Hard to believe I know.

Just ask Pam, she ran with me last summer and met Pukie.

Jeanette said...

what does this mean; "(through the F..L... parking lot and back)"?

I was not at all happy with my weight last night. It ruined my week.

Kettlebell Athletics said...

Fitlife... it's the gym up the street.

Pamela MacElree said...

Um, two summers ago thank you very much!

Jeanette, it's a starting point that's all, and from here it goes down, just be diligent.

Sam L said...

Can we do Nancy or Nicole on Thursday 6AM? Need to get back to some running.

Gregory K said...

Sam, I'll be happy to get you back into running thursday AM but maybe after class. I'll even run along side you with a stereo playing some of my awesome music.

Jason, Shannanagins!

Rob said...

I wasn't allowed to run this morning because the group thought it was too dark and cold out so count me out of the Broad Street Shuffle...I was forced to do Inchworms instead...
I weighed in at 203 yesterday so in order to beat Sam I will have to drop about 60lbs...no more mayo, Twinkies, or butter sandwiches. The bonus will be the weight class I will be in for the CF Challenge. I think the dead lift will be about 120lbs to be elite.

Greg, was this the movie you were referring to?

Captain O'Hagan: I swear to God I'm going to pistol whip the next guy who says, " Shenanigans."

Mac: Hey Farva what's the name of that restaurant you like with all the goofy shit on the walls and the mozzarella sticks?

Farva: You mean Shenanigans?

molly! said...

I miss mayo AND butter. This is going to be a long ten weeks!

Pamela MacElree said...

Sam, Sunday morning in Chestnut Hill 10am, running is on the agenda.

But I think it would be really funny to watch you run down the street with Greg next to you holding a 1980's Boom Box.

Molly, Just remember it's only ten weeks!

Gregory K said...

Pam, supply the boom box and it'll happen!

Rob, I was just saying JCB was bluffing about the sub 7 minute mile. Even though I think he could do it I'd still like to see it. By best times mile is sub 9. I think I could go sub 8 now. Also, if you're coming on Thursday AM bring me a litre of cola.

Pamela MacElree said...

Greg, I have a sub 9 minute mile, so I would hope you had at least a sub 8 minute.

Sam L said...

Sunday morning at 10?

Rob said...

Greg- I don't want a large Farva...

A sub-8? What blog am I on? C'mon...if JCB was chasing you with a kettlebell, you would all have sub 7's on the mile!

And if anyone haven't read the CrossFit article in this past Sunday's NY Times, please do.

http://www.nytimes.com/2008/03/23/magazine/23wwln-medium-t.html

Pamela MacElree said...

Sunday morning 10am, Chestnut Hill Academy Track.


What's the best time to do the boombox run of shame, I think I might actually still have my old somewhere at my parent's house.


Good work 7pm class, nice times for Nancy!

Gregory K said...

Pam, got it, bring it. We also need a mix tape of inspirational songs like "Eye of the Tiger" and anything else that was in the background during a Rocky montage.

Ward, thanks for putting my PVC back. It was extremely heavy after all those squats

Pamela MacElree said...

Sam bring your sleeveless sweatshirt and headband. And please make sure that nothing matches.

The actual tape is going to be hard to come by unless someone still has a secret stash of 80s classics.

Rob said...

I've got all of the necessary '80's tunes...did you need cassette, 8 track, or vinyl? Having Sam carry a record player would be the tops!

Pamela MacElree said...

I was thinking 8 track, but cassette will be best especially when we outfit Greg as Sammy's coach, carrying the boombox next to him as he runs!