Tuesday, November 30, 2010

love being - might be a bit much


Kiesha in Zurich from kedarvideo on Vimeo.

Deadlift 225/185
Ring Dips

Monday, November 29, 2010

Wednesday, November 24, 2010

Oh yeah Matt! Drive it up!

Nice L - Sit Hold Genny!

Mom and daughter enjoying a post work out stretch! Nice job girls!
100 ring push ups
100 OVHS

Tuesday, November 23, 2010

power clean


Monday, November 22, 2010

5 rounds

2 muscle ups
10 squats

Sunday, November 21, 2010

First snowshoe run of the season...

Temp: -16 Sun with some cloud
Conditions: 10 inches powder :)
Beer: Cold and gluten free of course!
The view from my front step this morning...

"It's not what you look at that matters, it's what you see..." Henry David Thoreau

Friday, November 19, 2010


Kettlbell swings
Ball slams (heavy med ball)
Box jumps

Wednesday, November 17, 2010

5 rounds each of the 3 sets with 5 min rest between sets

5 pull ups
10 push ups
15 squats

10 kettlebell swings
15 burpies

5 Shoulder Press
10 Deadlifts
15 front squat
(use the same bar)

Coach Bergenger presents...

Tuesday, November 16, 2010

Clean and Jerk

then 3 rounds

15 burpees
15 med ball cleans

Monday, November 15, 2010

For the Degu...

3 rounds

2x carry twice body weight in plates 10m meters
stack those weights and jump on 10 times
15 wall balls
10 single arm kettlebell thrusters

Sunday, November 14, 2010

" The steeper the mountain... the harder the climb...
the better the view from the finish line... "

Awesome Colleen!

Thursday, November 11, 2010

Lest We Forget...

No regular classes today
Group WOD @ 11:30

Wednesday, November 10, 2010

Snatch/Ring Dip

15 Snatches
15 Ring Dips

10 Snatches
10 Ring Dips

15 Snatches
15 Ring Dips

10 Snatches
10 Ring Dips

Tuesday, November 9, 2010

5 rounds

3 Deadlifts
400m Run
20 Walking lunges

Monday, November 8, 2010

3 rounds for time:

31 kb swings
21 pullups
15 K2E

Sunday, November 7, 2010

"The most wasted of all days is one without laughter" E.E Cummings

Fall Back...

(AP)--- Turning your clock back on Sunday may be good for your heart. Swedish researchers looked at 20 years of records and discovered that the number of heart attacks dipped on Monday after clocks were turned back an hour, possibly because people got an extra hour of sleep.

Saturday, November 6, 2010

U pick...

Heavy Dead lifts

10k trail run - last 5k into wind :)

Hang with Jenner cowboys weaning calves... cool down with Martini

Wednesday, November 3, 2010

Squat, squat and squat some more...

Back squat
Front squat
Overhead Squat

Words of Wisdom

"Stick with basics and when you think you have mastered them its time to start all over again, begin anew-- again with the basics --this time paying closer attention"...
Coach Glassman

Monday, November 1, 2010


A cool 430 lbs... awesome job Nolan!

Asher cheering mom on

Oh Genny... too much Halloween candy!