Barbell Day

BB Deadlift
BB Clean
BB Military Press
BB Push Press
BB Jerk
Weight:  45#, 65#, 85#, 105#
Set:          1       2       3       4
Rep:       20     15     10      5
Great times!  Happy Friday

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Wall Ball and Pull ups

WOD:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Pull ups
20# Medicine ball @ 10′ target.
For time.
Have fun.

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Pressure point release

Well, after reading an article a while ago and me being a running coach I started to use some of the information on a study/technique presented in Biomechanics Magazine late last year.  This requires some time to complete and here is the information for those who’ve experienced medial shin splints and the associated pain that [...]

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Burp - ease?

Well, on an email from a concerned friend thought that he had to “Burp” for a hundred meters…..  Rog, only you have to Burp for the hundred and do it LOUDLY!!!  Can you hear the music now… “Burn baby burn…”
Okay, on a more lighter note here without further ado is the video of the Burpee.
Hope [...]

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WOD - Running Late post

I was delt a massive blow yesterday morning when my DSL router/Modem Crashed!!! 
 So, as I write this WOD I have fumes to expend.
 WOD:  Run 10km
Those that are interested in the finer points of running, here are a couple of links that may bring up some conversational points to those that either hate it or like [...]

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Muscle ups and Deadlifts

Workout:
135# DL with Barbell
Ring muscle-ups
DL : MU 
10 : 1
9 : 2
8 : 3
7 : 4
6 : 5
5 : 6
4 : 7
3 : 8
2 : 9
1 : 10
Rest as needed.  Technique oriented workout.  Questions and comments are always welcome.

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Memorial Day Weekend Workout

WOD:
Run 800m
Burpees for 100m
Sprint 200m
8 count Body Builders
Sprint 200m
Burpees for 100m
Run 800m
Happy Memorial Day!  Have a great Sunday and Pray for our troops.

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