Archive for March, 2010

3/31/10……WEDNESDAY

Why squat? The squat is a vital, natural, and functional component of your being. In the bottom position, the squat is nature’s intended sitting posture. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude. On the [ READ MORE ]

3/30/10……TUESDAY

skill: virtual shoveling 10-10-10 Wod: 10,9,8,7,6,5,4,3,2,1   of the triplet: chest to bar pull ups box jumps 20″ sit ups post time to comments. Norman,”stormin” through the oh squats!![ READ MORE ]

3/29/10….MONDAY

Deadlift 1-1-1-1-1-1-1-1-1-1 reps Notes Use 70% of 1RM. Use same weight for all work sets. Focus of drive up.  Speed is key. Rest 45-60 seconds between sets. Rest 5 Minutes Complete as many rounds as possible in 12 min. of: 15 back extensions 15 knee to elbows 15 overhead squats  95/65 The future looks bright [ READ MORE ]

3/27/10….SATURDAY

INTERVAL WOD 3 rounds of pullups pushups suicide sprints tire flips sledge hammer hits rope climb 1 minute on each of exercises and at the end of the round rest 1 minute (I will add stations as needed)[ READ MORE ]

Hey Cerritos, Jump In.

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3/26/10….FRIDAY

W.O.D. 3 ROUNDS OF: 15 DEADLIFT  115/75 12 HANG POWER CLEANS 9 FRONT SQUATS 6 PUSH [ READ MORE ]

3/25/10….THURSDAY..REST DAY…..OR MAKE UP.

THIS IS A HUGE REQUEST AT THE GYM. I NOW CONSIDER THIS THE FOUNDATIONS OF FUEL. -TONY Here is a 12- step list of what to do. Go as far down the list as you can in whatever time frame you can manage. The further along the list you stop, the healthier you will be. [ READ MORE ]

3/24/10….WEDNESDAY

W.O.D. 5 rounds for time: 7 romanian deadlifts 7 front squats   135/95 200 m run Can you see the triple extension here[ READ MORE ]

3/23/10……TUESDAY

Lift: Power snatch  5-4-3-2-1 WOD: As many rounds as possible in 12 minutes of: 3 Handstand Push-ups 3 Ring Dips 3 Pushups 9 Pull-ups Post time to comments. We’re always looking for ways to pack some muscle on our peeps — and one of the easiest ways to do this, aside from CF-ing and power-lifting [ READ MORE ]

Hey Cerritos (wod from Tony)…MONDAY

W.O.D. “GRACE” 30 CLEAN AND JERKS  135/95 FOR TIME: (SCALE AS NEEDED) POST TIME AND LOAD ON [ READ MORE ]

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