Death by Back Squat
body weight back squats
do 1 in the first minute, 2 in the second minute, 3 in the third minute, continue on until you are unable to complete all the assigned reps in the given minute. If you don’t make 8 reps lower weight and start over, once.
Here is a documentary on Gerlinde Kaltenbrunner’s 6th attempt on K2 making her the first woman to climb all 14 8,000 meter peaks without supplemental oxygen.
30 bodyweight squats
30 sit ups
30-second high knees
Run/jump rope 2 minutes
Recover 2 minutes
I’m terrible about knowing when foods gone bad, and I tend to be overly cautious. I think this table is super helpful in making me less wasteful.
Happy Birthday to me!
1 round for time
10 Handstand Push ups
20 Turkish Get ups (10 each hand) 55#/45#
30 Goblet Squats 55#/45#
800 Meter Farmer Walk 55#/45#
Just one last reminder that the Gym Holiday Party is tomorrow evening beginning at 6:00. It is potluck, so bring something to share and your beverage of choice.
The party is at the Gym.
It’s an “Ugly Sweater” party, so feel free to wear that awful sweater Aunt Edith got you last year. “The Wall” will be operational for stupid human tricks! I am going to try to have the projector going with Christmas movies for the kids in the back room – if they want to bring their PJ’s and a blanket to curl up with we might get them all to settle down so us Moms can stay a little later.
We will be cleaning the gym in the morning, from class time (10:00) until it is done. If anyone would like to help out, we would welcome the extra set of hands.
If anyone has any extra holiday decorations they would like to bring and put up, please feel free. If you bring something that you want back, make sure to take it with you after the party, anything left behind will be donated to a local charity.
The party is not for gym members only – bring a friend, family, the kids, whoever wants to come have a good time with us.
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.
He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Max rounds until failure
Pick one movement and stick with it for the entire workout
3 reps @ 75% of max every 30 seconds until failure of either:
Clean and Jerk
Because awesomeness needs no description
Jump for Joy
10 minute AMRAP
20 Double unders
A couple days ago Clint posted about Crossfit the sport vs Crossfit the workout, and a rant about the marriage of Reebok and Crossfit. I think this article brings to light a perk that has come from the popularity of Crossfit: the increase awareness and popularity in Oly lifting.
This year’s Gym Holiday Party will be Saturday, December 7th, at 6:00pm.
It’s an Ugly Sweater Party this year, so hit the Goodwill and get something awful – or glue Holiday junk to an old sweater.
This year the party will be pot-luck. We will supply some appetizer trays, and everyone should plan to bring some food to share and a beverage of choice.
Bring the family and have a good time with your gym – I’m sure we will play Hoover Ball and “Hey, look what I can do!”