Workouts for the week.....5/23-5/28

Workout 1
10 push ups
15 bw squats
20 jump pull ups
4 rounds
1000 Run

10 push ups

15 bw squats

20 jump pull ups

4 rounds

1000 Row

10 push ups

15 bw squats

20 jump pull ups

4 rounds

500 Row

500 Run

Workout 2
Hurricane
9 rounds
10 front squats
10 cable rows
30 second sprint
3 rounds
10 boxjumps
10 floor press
30 second sprint
3 rounds
walking lunges
10 barbell overhead presses
30 second sprint 3 rounds

The Blog is Back! Max Efforts of the Week 5/16-5/20

The blog is back up and running. Sorry about the last couple weeks. I've had some technical difficulties.

Workout 1
Run 1000
Row 1000
12 alternating db chest press
20 bw squats
12 flies
15 low leg lifts
15 push ups
run 1000
row 1000

Leaders
Rick Lavrich 29.38
Toni Nazzari 33.03
Jody Groh 34.46

Workout 2
15 Push Press
15 side raises
500m Row
4 rounds AFAP

Leaders
Rick Lavrich 13.44
Dave Greenwald 16.32
Jody Groh 17.34

Brendan Weafer Fight video

Check out my buddy Brendan's last fight. its a quick one!



http://www.4shared.com/video/rr0rJVhW/Brendans_155_Fight_-_Edited.html

Max Efforts 4/25-4/30

Workout 1
20 pull ups or jump pull ups
12 db squat cleans
15 rows
400m run
3 rounds for time

Leaders

Beth Rose 12.58

Erin Comeau 13.13

Workout 2
1500m row
15 BB squats
15 boxjumps
5 rounds
1500m row
For time


Leaders
Rick Lavrich 23 mins


Big Congrats to Erin Comeau (better known as the komodo dragon), not only for her second place finish in workout 1, but also for deadlifting 250lbs. Yea, you read that right, 250lbs. Now thats what I call a max effort!!


Awesome job to Dave Greenwald again this week. the best determination of anyone I train!


Beth Rose with her second straight week on top of the podium. I'm loving the fact you're finally getting that sprinter mentality!


Karin and HP again with a great week, completing the workout 1.


Ricky as always great work on workout 2. Nice job all week!


Great week everyone!






For time

workouts for the week: 5/2-5/7

Workout 1
30 Squat overhead presses
30 full sit ups
600m run

20 Squat overhead presses

20 full sit ups

600m run

10 Squat overhead presses

10 full sit ups

600m run

for time

Workout 2
10 deadlifts
10 bentover db rows
30 seconds rower
3 rounds

walking lunge 50 ft
10 floor presses
30 seconds rower
3 rounds

12 kettlebell swings
10 squat upright rows
30 seconds rower
3 rounds

This is 9 rounds straight, no breaks. Each rower is as fast as possible with you trying to get your max distance