Claudia (8/12/11)

bench (1rm)

1-1-1-1-1

back squat (1rm)

1-1-1-1-1

then

"Claudia"

20 kb swings (24/16)

400m run

x5

Linda (8/11/11)

work on k2e using kipping skkills

double under skill work

then

"linda"

deadlift 1.5bw

bench bw

clean .75 bw

10-9-8-7-6-5-4-3-2-1

8/10/11

ohs

5x 40%

5x 50%

5x 60%

shoulder press

3x 75%

5x 85%

amrap @ 95%

then

"Elizabeth"

21-15-9

power clean/ ring dips

(box dips as a modification)

We are now wrapping up the Wendler progression training. For most of the lifts we are in week 4 wich is the deload week and also week 5 wich is hitting a new 1rm. For most of our members who have stayed steady with the week by week progression they have seen huge gains. Most have been getting 20-40lb increases in their maxes. Keep up the good work guys.

8/9/11

snatch

5x 40%

5x 50%

5x 60%

deadlift

1-1-1-1-1

then

400m run

15 kb swings

15 pull ups

x4

Local farms and co-ops

In todays economy it seems to be a financial struggle to eat healthy. Why does it cost so much more to eat clean meats, fresh fruits and veggies that are not coated with harmful toxins or loaded with crap? In my attempts to eat clean I have noticed my grocery store bill has steadly increased in size. I'm now on a search for a local farm to purchase meats, veggies and fruits from. I have succesfully tracked down a local farm and also a co-op, I plan on checking out both places to see their worth. When I'm done I will report back to you guys with my findings in hopes that we all can stay on a path of clean eating for a sensable dollar.

8/8/11

front squat

1-1-1-1-1

push press

5X 40%

5x 50%

5x 60%

then

10 min amrap

3 tire flips

6 tire jumps

9 push ups

clean and jerk

power clean

1-1-1-1-1

jerk

1-1-1-1-1

then

power clean , 5min amrap @ 60% of final attempt

2min rest

jerk, 5min amrap @ 60% of final attempt

2 minute max(s)

bench

5x 40%

5x 50%

5x 60%

back squat

5x 40%

5x 50%

5x 60%

then

2min max squat

2min max push up

2min max box jump

2min max sit up

1min rest between rounds

skills day

muscle up skill work

L-hold x3 max hold

remainder of time work on any skill work of choice such as double unders, hand stands, etc.

then

10 deadlifts @ 65% 0f 1rm

10 box jumps (24/20)

10 push ups

20min amrap

Barbara

OHS

3x 75%

5x 85%

amrap @ 95%

push jerk

5x 3

then

"Barbara"

20 pull ups

30 push ups

40 sit ups

50 squats

x5 with 3min rest between rounds

 

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