Tuesday – 072914


Manny continues to lose weight and set PRs!

Find your 2 rep max.
Clean Pull (this is not a high pull) + Hang Power Clean + Power Jerk
You may drop the bar after the first complex and reset.

Workout of the Day
3 Rounds
In 3 minutes
Row 300
10 Burpees AFAP
AMRAP Double Unders
Rest 3 minutes

If you cannot do double unders
Row 300m
30 Single Unders
AMRAP Burpees

Post your scores to the Whiteboard.

Monday – 072814

If you have ever wondered why we recommend to greatly restrict the amount of fruit in your diet, whether or not you are trying to lose weight or if you are trying to eat healthy, here is one reason why.  Studies like the one cited above have shown repeatedly that the sugar in fruit (fructose) is more likely to get turned into fat than other forms of sugar.  The study showed that de novo lipogenesis (the creation of fat) was significantly higher in those individuals who were given fructose sweetened beverages vs. those given glucose sweetened beverages.  This is especially true with fruit juices, which are basically 100% fructose with no fiber.  Many other parameters were measured in the study and researchers in fact found, “This data suggests that dietary fructose specifically increases de novo lipogenesis, promotes dyslipidemia, decreases insulin sensitivity, and increases visceral adiposity.”

CrossOver Symmetry Activation
30 calories on Assault Bike easy pace

Workout of the Day
Since we can’t do two hero WOD’s in a row, in belated celebration of our own Aaron Chonder Dewey Taylor’s birthday, I give you his favorite hero WOD:
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

If you cannot do muscle-ups, you will do equal number strict pull-ups and hand release push-ups.  This workout is completely capped at 40 minutes.  In order to not rip on the muscle-ups, start with small sets right off the bat.

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Post your scores to the Whiteboard.

Friday – 072514


Adam snatching his 90%.  No misses!

Warm-up/Injury Prevention
3 rounds not for time:
10 Hip extensions on GHD (weighted if possible)
10 Shoulder dislocates with PVC
10 Protract/retract push-ups
1 minute mobilizing whatever needed to optimize overhead squat

Workout of the Day
7 minute ladder:
8/5 calories on the rower, 1 handstand push-up
8/5 calories on the rower, 2 handstand push-ups
8/5 calories on the rower, 3 handstand push-ups. . .
Rest 2 minutes
7 minute ladder:
20 double-unders, 1 overhead squat (95/63)
20 double-unders, 2 overhead squats
20 double-unders, 3 overhead squats. . .

Post your scores to the Whiteboard.

Thursday – 072414

Happy Birthday Sharon!

Happy Birthday Sharon!

Push Press
Find your 1 rep max.
You have 18 minutes to complete.

Workout of the Day
As many rounds as possible in 20 minutes of:
10 Push press (115 lbs)
10 Kettlebell Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Post your scores to the Whiteboard.

Wednesday – 072314

Showing the cuter side of eXalted today!

Lincoln and Sawyer getting some post WOD cuddle time in with Guinness.

Chest-to-bar Progression
7 sets of 7 chest-to-bar pull-ups with 50 seconds rest

3 x 800 meter runs

Rest same time as length of run, try to keep all runs consistent. That means don’t come out of the gate too hard. Score will be total time, including rest.

Weakness Training
If time permits and you want to work on something, today is the day. We had a lot of first pull-ups happen last week!

Post your scores to the Whiteboard.