Workout of the Day (WOD)
Push Jerk
7-7-7-7
then:
4 Rounds of:
30 Double Unders
20 DB Push Press
1 Rope Climb
Posted on September 08 2010 5:32 PM by Todd. Comments(0)
BGI Girls getting their "Snoop" on!
Workout of the Day (WOD)
3 Rounds for time:
400m Run
21 Kettle Swings (M:53#, W:35#)
12 Pullups
*ICC will be doing "Eva" instead.
Posted on September 07 2010 8:41 PM by Todd. Comments(8)
Weightlifting Skill
Snatch
7-7-7-7
-then-
Workout Of the Day (WOD)
12 min AMRAP of:
10 DB Hang Split Cleans* (Right)
10 R arm OH Walking Lunge (total steps)
10 DB Split Clean (Left)
10 L arm OH Walking Lunge (total steps)
*The Dumbell Hang Split Cleans are the first 2 movements in the demo. They are demo'd again at 1:30 into the video but watch the entire thing anyway......
Posted on September 06 2010 3:31 PM by Todd. Comments(2)
We will be closed Monday in observance of the Labor Day Holiday!
If you are itching to do a WOD, find a sport you have always wanted to try and GO FOR IT! Ride a bike, swim in the ocean, or chase your kids in a park while throwing the pig skin back and forth.
Posted on September 04 2010 11:53 AM by Dana. Comments(0)
Kevin doesn't seem to need to run.... He levitates around the loop. Maybe its his special shoes?
Don't forget, Party at the Blind Monk tonight at 9!!!!
Workout Of the Day (WOD)
"Michael"
3 Rounds For Time of:
Run 800 meters
50 Weighted Good Mornings*
50 Sit-ups*
* ICC - Back Extensions and/or GHD Situps
Posted on September 01 2010 9:05 PM by Todd. Comments(5)
Front Squat
7-7-7-7
-then-
3 Rounds for time* of:
"The Bear Complex"
* 10 minute cap
Workout Of the Day (WOD)
The video shows a good explanation of the Bear Complex. Understand that his setup on the clean is wide to be more efficiently setup for the squat stance. Today you will not increase loads. Rest as needed between rounds.
Posted on September 01 2010 8:31 PM by Todd. Comments(6)
Workout of the Day (WOD)
4 Rounds for time:
400m Run
25 Burpees
25 Kettle Swings (M:53#, W:35#)*
ICC= (M:70#, W:44#)
Posted on August 31 2010 8:22 PM by Todd. Comments(11)
Come join us on Friday night at 9pm as we "Invade the Monk"! We want to celebrate the opening of Ben's new wine bar as well as Dana's Birthday. If you have an August or September birthday post to comments and we'll be sure to celebrate your birthday also! Post to comments if you plan to attend so we can give Ben an idea of what he is in for (pretty sure he is under estimating our impact!
Posted on August 31 2010 10:02 PM by Todd. Comments(24)
Gripping the bar with thumbs wrapped will result in a stronger pull.
Max Effort
Weighted Pull-ups (no kip)
7-7-7-7
If you do not have a strict pull-up, work on those.
-then-
Workout Of the Day (WOD)
3 Rounds of:
5 Rollouts
15 Slamball Throws
250m Row
Posted on August 30 2010 8:18 PM by Dana. Comments(6)
Michelle has a good verticle leap. Anyone care to guess where the power will come from to get a good lateral jump today? Post thoughts to comment link below.
Skill Development
Pistols:
Static Holds (L & R leg) 30 sec ea. x 2
Fwd Rolls 2 x 2
One-legged side lateral jumps max reps for 30 sec.
-then-
Workout of the Day (WOD)
15-12-9
of:
Thruster
Lateral Box Jumps
Posted on August 29 2010 2:21 PM by Dana. Comments(3)