Sunday, April 06, 2008

This Past Weekend's Strength Clinic



Zach covers not only push up variations, but hand walking as well.


WOD

A Ladder of Met Con Magic

KB True Snatch Pulls
Push Ups
KB Front Squats
Sit Ups
KB Swings
T Stabilization Push Ups
KB Threaded Lunges
Burpees
KB Two Handed Overhead Press
Jumping Lunges

Each movement is performed for 1 minute. The first round is just Snatch Pulls and Push Ups. The second round is Snatch Pulls, Push Ups, Front Squats, Sit Ups, the round is Snatch Pulls, Push Ups, Front Squats, Sit Ups, Swings, T Push Ups. Each round adds two more movements. Rest 1 minute between rounds.



"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." -William Faulkner

32 comments:

Gregory K said...

Yea, that ceiling definately isn't 20 feet high

Susannah said...

Pam, for someone who hates running, you sure put in your share of awesomeness today. Everybody should be giving you mad props for the 7+ miles you ran. And we can't forget about Bella, she's a true champ!

Kettlebell Athletics said...

Dude,

I was talking about between the rafters.

Pamela MacElree said...

Here we go with the debate on the height of the ceiling and Zach's jump squat!

Susannah, thanks! ALthough I still don't see how we possibly got that many miles in today. Bella and Gigi did great today, their little legs took them far.

Sam L said...

I was not there but I have to side with Greg. That ceiling in no way is 20 feet. Rafters or no rafters.

20 feet is almost 2 stories high.

Dawn said...

Spam- Is that a keg you're holding in that pic?

Pamela MacElree said...

Yep and 75lbs too!

On the issue of the ceiling, they might not have been 20 feet but there was another 18-20 inches more ceiling inside the rafters.

Gregory K said...

In either case, Zach's jump squat isn't as high as he says it is.

Jeanette said...

I'll be there tonight but may be a bit late. I forgot my bag with my clothes at home. duh.

SusanHurrey said...

I'm glad to hear that Pamela ran 7+ miles yesterday. Now I won't feel too bad when I force you to run Broad Street. Keep up the good work! :)

Pamela MacElree said...

Susan, how are those pull ups of yours coming along? Friday is the day!!

Jen said...

Pam, you ran 7+ miles!? Holy Cow!

Jason, if that's a 20 foot ceiling I must be 6 feet tall!
Jen

SusanHurrey said...

What? This Friday?? Are you SURE we didn't agree on April 18th???
I'm going to check my records. ;)

Pamela MacElree said...

It's definately the 11th but if you need another week I'm willing to give it to you.

Sam L said...

Pam is running Broad Street.

7 TRAIL miles?

Come on Pam. Broad Street will be a walk in the park! Honestly

Gregory K said...

Sam, she ran/walked 7 miles

SusanHurrey said...

I agree with Sam. If you can do 7 TRAIL miles you can definitely do 10 miles on Broad Street. Physically you're good to go and surely you can prepare yourself mentally for the monotomy of Broat Street. Suck it up!

SusanHurrey said...

Errrr, I can spell. I swear. MONOTONY.

Pamela MacElree said...

First off, Greg, you are on a roll as far as being antagonistic today.

Second, the trails are softer than the hard pavement of Broad Street.

Third, I ran/walked and I have no shame in that, as I told PJ yesterday I have never professed to being a runner of any kind.

Fourth, my hamstrings hate me today!

Gregory K said...

Pam, I've been doing Data Entry for my lab today. I need something to get me through.

RhinoChiroCenter said...

Rich,
What was more difficult the track or the trail?

Dawn said...

Doc D- If you mean difficulty as a measure of mental strain, I'd say a track is worse. I totally get that hampster-wheel effect. Other than the natural hazards of a trail, I'd still say its physically easier. Like Spam said- dirt is much softer.

Susan, Maureen, and I ran part of the Appalachian Trail on Hawk Mountain when we were prepping for the Locken Trail race. I was pretty exhausted at times, but the dynamic element of the trail kept my focus. We were running for hours.

Dawn said...

Oh, and I almost lost my life twice.

SusanHurrey said...

Oh stop being dramatic. It was one tiny, pissed off rattle snake. And we had the antivenom with us so you would have been fine regardless.

Pamela MacElree said...

Anytime you have to take antivenom with you to go for a run should be a clear sign that you might want to avoid running.

Dawn said...

Are you reffering to the FAKE antivenom you brought me?

SusanHurrey said...

Okay. So MAYBE it was in fact Anbesol but I think it would still help with the snake bite. It is a pain reliever. Sheesh!

Rich said...

Dr D - The track was much worse, I agree with Dawn's Hamster Wheel analogy...

Bella was pulling me thru most of the 7 mile trail run & boy was she dirty by the end! Glad I didn't have to clean her up...

Pam, don't listen to the haters! You did great yesterday.

RhinoChiroCenter said...

Anti-Venom....Dirty-Doggy...Anbesol...IamScaredofSusan...Hamsters...Neardeathexperience...Got it... Thanks....

Rich said...

Susan, you sure you can spell? Where's Broat Street?

Pamela MacElree said...

Isn't there a song about not being a hater?

Bella was filthy but she loved it, slept the rest of the Day. I'm sure GIgi was equally as filthy and enjoyed the run as well!

Til next time.

SusanHurrey said...

Ha-ha. That's funny, Rich. How did I miss that!?!