Month: July 2013

THURSDAY 8.1.13 WOD AP STRENGTH WEEK 4 / DAY 3

AP STRENGTH WEEK 4 / DAY 3 PART 1 – 15 MIN BUILD TO 1RM IN POWER OR SQUAT SNATCH – two misses PART 2 – 15 MIN HANG SQUAT SNATCH – start at 50% and build up after each set PART 3 9 MIN AMRAP 40 DUs 10 OHS @ 75% of Today’s 1RM …
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CONGRATS JARED!!!

Thanks to all the generous donations Jared exceeded his goal and raised $5,759.99! Even with a pulled pec muscle Jared finished 10th overall out of over 150 contestants! Here’s a few of his highlights: 400 m Run – 55.97 (7th) Football Throw – 56 yards (10th) 20 Yard Shuttle – 4.18 (4th) Vertical Jump – 36″ …
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WEDNESDAY 7.31.13 WOD “BLITZ”

CFS OPEN WOD 1 – “BLITZ” 10 MIN AMRAP: 30 Thrusters 95/65 30 TTB 90 DUs 15 HSPU Floor/1 AM OPTIONAL SKILL CASH OUT 3 ROUNDS NFT Muscle-Ups x 3-7 reps OR MU attempts GHD Sit-Ups x 15 reps Top 10 Male Rx’d Scores: Eugene – 210 Big Rob – 189 Seth – 186 KP2 …
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TUESDAY 7.30.13 WOD AP STRENGTH WEEK 4 / DAY 1

Follow-up to Yesterday’s “8 Signs You Are Overtraining” Article: “How to Deal with Overtraining” – Mark’s Daily Apple AP STRENGTH WEEK 4 / DAY 2 PART 1 BENCH PRESS 1*5 60% 1*5 70% 1*5 75% 1*5 80% PART 2 OHS 1*10 empty bar 3*3 – add 5 lbs from last week PART 3 BURPEE PULLUP/BOX …
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MONDAY 7.29.13 WOD AP STRENGTH WEEK 4 / DAY 1

“8 Signs You Are Overtraining” – Mark’s Daily Apple AP STRENGTH WEEK 4 / DAY 1 PART 1: FRONT SQUAT 1*5 60% 1*5 70% 1*5 75% 1*5 80% PART 2: DB ROW – 3 x 5 PART 3: 3 x 5-7 Strict TTB PART 4: Couch Stretch and Groin Stretch against the wall for 60 …
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