Missed Lifts

August 17, 2012

Warmup Samson Stretch Shoulder Pass Thrus Figure 8’s Dive Bombers – 8 Squat Therapy Hollow Rocks – 30 Pushup Complex Skill 3×5 Hang Power Cleans WOD 8 Min AMRAP 5 Hang Cleans (155/115) (115/85) (95/65) 10 Box Jumps 24/20 15 Walballs A Great Blog about missed lifts from Catalysts Athletics There are times in a […]

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Paleo Challenge

August 16, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Calf Raises Walking Lunges Good Mornings Squat Therapy Shoulder Mobility Skill  Pullup Holds WOD 16 Min AMRAP 100m Plate Hold 25/15 (both hands, cant hold center, have to hold the top of the plate) 10 Burpees 20 Abmat Situps 30 Double Unders LuRong Living has organized the […]

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Fit?

August 15, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Shoulder Therapy Chin ups – 20 Ring Dips – 20 Hip Mobility GHD Situps – 30 Skill Deadlifts – 3X10 Starting at 60% of 1RM WOD – Mack 11 21 – 18- 15 OHS (135/95) (105/75) (95/65) K2E

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Active Recovery

August 14, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Squat Therapy Foam Roll Thoracic Spine Mobility Single Unders – 30 Skill Weakness WOD – Mack 11 13 Minute AMRAP 20 Wallball Shots 12 Kettlebell Swings 1.5/1 6 Pistols   Active Recovery After athletic competition or a hard workout, it would seem that complete rest would be […]

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Video Montage

August 12, 2012

Warmup Samson Stretch Shoulder Pass thru Figure 8’s Good Morning Hip Mobility Squat Therapy 400m Run Skill Strict Press 4×8 starting at 65% of 1RM WOD – Bear Complex 7 sets of the following sequence Power Clean Front Squat Push Press Back Squat Push Press 5 rounds – work up to max load There is […]

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Party today at 4:00

Lisa and Charleen

Party today at 4:00 at the Hard Hat Cafe in North Haven. Everyone is invited!!!!!

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Partner Doozie

August 11, 2012

WOD: Partner Doozie: 2 Person Team WODs: THE CLOCK WILL NOT STOP OR RESET. 40 Minutes of Work!! One Teammate Working At A Time.  Teammates May Switch At Any Time. WOD #1: 7 Minute AMRAP 100 Air Squats 50 CF Box Jumps (24″/20″; Alt Every Jump) Rest 4 Minutes WOD #2: 7 Minute AMRAP 21 Deadlifts 185/115 42 Sit-Ups 21 KB Swings 70/55 Rest 4 Minutes […]

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Remember When….

August 9, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Shoulder Therapy Dive Bobers – 10 Push Press 45lb – 15 Thoracic Spine Mobility Skill Snatch Balance with bar WOD – Opens WOD 12.2 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: […]

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Low Back Pain?

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility Single Unders – 50 GHD Back Extension – 20 SDHP – 45 lb Bar -20 Skill Max Box Jump WOD 10 Min CAP 400m Run then AMRAP of 10 Pullups 20 Pushups 30 Situps 40 Squats Low Back Pain? This is based on notes I […]

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Clean and Jerk

August 8, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Squat Therapy KB Snatches Chin Ups – 10 Thoracic Spine Mobility Skill Split Jerks (3x2x2x2x1x1x1) WOD  – Beat Down Grace 30 Clean and Jerks (135/95) (115/75) (95/65) With a 400m barbell run. Partition the reps any way you would like. You can do all 30 before your […]

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