Oh yeah... 14 gold medals at the 2010 Olympics - the most of any country... and the best hockey teams in the world!!
Sunday, February 28, 2010
Saturday, February 27, 2010
Friday, February 26, 2010
Thursday, February 25, 2010
Take a rest day if you need it and for those who took a few days off, Matthew and Hammy, just to mention a few (hehe) stop in at 5:30. Tom will throw down a good one - he always does.
Great job to the newcomers to the 5:30 crew!
Foundations classes - So impressed with the level of intensity and energy that you bring to each class. Keep it up! Lynn you are a star!
Wednesday, February 24, 2010
Monday, February 22, 2010
Sunday, February 21, 2010
Saturday, February 20, 2010
Friday, February 19, 2010
Thursday, February 18, 2010
100 Lateral jumps (over 2 x 20kg plate for men/ 1 x 20kg plate for women)
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18 min.
1 Rep-Max Front Squat
You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed per 2 minute period)
AMR in 10 minutes of:
5 power cleans (70/50 kg) (approx. 150 lbs/110 lbs)
10 pull ups
Wednesday, February 17, 2010
Tuesday, February 16, 2010
San Diego Sectionals taking place March 27-28.
15 Deadlifts 225/155lbs
21 Kettlebell swings 2/1.5 pood
Run 400 meters
7 power snatches 95/65lbs
7 box jumps 30"/25.5"
You must jump with both feet at the same time. Full extension on or above the box.
3 Rounds flying pullups (watch video)
21/10 Handstand push up (watch video)
30 KB front squats 2/1.5 pood
150 meter Sandbag carry 80/50lbs
20 Squat clean thrusters 135/95 lbs
Run 250 meters
20 DB shoulder to overhead 45/35 lbs
40/20 Push ups (chest to easy button from staples and hands leave the ground at top)
Run 250 meters
50 pull ups chin over bar
Monday, February 15, 2010
Sunday, February 14, 2010
Grab a partner (if you have matching blue suede shoes all the better!)
How fast/slow you row determines how many reps your partner will do but remember you switch!
Row 250 meters while partner does burpees
Row 250 meters - box jumps
Row 250 meter - sit ups
Row 250 meter - wall balls
Then finish off with 20 reps of high 5 pushups:
face your partner, do a push up, raise your hand and give each other a high five repeat alternating hands