7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.
then…
4 rounds for time of:
– 9 Push Press 115/75#
– 12 V-Ups
– 15 Pullups
– followed immediately by a 400m run with a heavy object (45/25) –
Month: July 2012
One Time 4 Your Mind
~ Upcoming Events ~
ED*CF BBQ – Saturday, August 4th, at Andrew’s house. Jen and I are taking donations in order to purchase meat and a keg. Andrew has a pool and will be smoking the meat early in preparation. There is also a sign-up list at the gym for side dishes. Party starts at 2!
30 Day Paleo Challenge – Wanting to clean up your diet? Here is you chance to do it along with a bunch of others at the gym! Starting next Monday, August 6th, we will be undergoing another 30 day paleo challenge. This will include a point system with a sweet prize for the winner. I’m thinking all participants chip in 5 or 10 bucks and winner take all. More concrete rules on this later this week.
Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
then…
3 rounds for time of:
– 20 BB OH Reverse Walking Lunges 115/75# (20 total lunges)
– 15 Lateral Burpees
– 100 m run
A1. BB weighted box step-ups 10 reps X3; rest 30 seconds
A2. 20 supermans AFAP x3; rest 2 min
B. 5 rounds of:
– 400m run
– 90 second rest
*record total time not including final rest…
Bench Press
5-5-5-5
then…
21-15-9 reps for time of:
– Box jumps (30/24)
– Pull-ups
– Weighted sit-ups (25/15)
Compare to 3/20/2012
15 minutes to establish a 1RM Power Clean & Push Jerk.
then…
4 rounds for total time of:
– 7 Cleans (full squat) @ 85% of above
– 14 Bar Facing Burpees
– Run 200m
*rest 1 minute between rounds
Hands On The Wheel
Upcoming Events:
- Monday, July 30th –> New Elements Class Starts – Starting at 8:30pm, this class will run Monday, Wednesday, and Thursday evenings for two weeks. If you are interested in becoming a member, these 6 classes are mandatory. Space is limited so contact us today to reserve your spot.
- Saturday, August 4th –> EDCF BBQ Party – This will take place at Andrew’s house. He has a pool and a smoker. There is a sign up near the white board so people can write down what they would like to bring. All the details like time and address are on the sheet. Donations will also be accepted to pay for meat and adult drinks.
- Monday, August 6th – Tuesday, September 4th –> 30 Day Paleo Challenge – We will be kicking off another 30 Day Paleo Challenge. Not only will guys be cutting out grains, dairy, sugar and other processed foods, but there will also be a point system and points awarded for number of workouts attended along with other healthy options, too! This will not be your average 30 day challenge. Prizes for the winners.
15 minutes to establish a 1RM 3-Position Snatch (High-Hang, Hang, Full).
then…
12 minute AMRAP of:
– 30 Double-Unders
– 20 Shoulder Touches
– 10 Kettlebell Swings (Heavy!)