Archive for October, 2014


Friday, October 31st, 2014

posted a day early to help you not eat as much of your kids candy, Workout for November 1st: Alternate Rounds of “Holbrook” with a buddy, each do 7 rounds, 14 total. 5 Thrusters 115/75 10 Pull-ups 100m Run

Scary Halloween Workout!!

Thursday, October 30th, 2014

Not really, we train well and with smart, effective programming. No need to wrap our WOD creating into the Holiday schedule. Except for The Cornucopia. That’s just good variance and is part of the yearly plan. Carry on: posted a day early for your sanity, Workout for Friday Oct. 31st Meat and Veggies Incline Bench […]

Almost Halloween!!

Thursday, October 30th, 2014

Remember Friday night, party at the gym, nerd gun war among other things!! 6:30pm start Posted the day of to prevent excessive planning, Workout for Thursday Oct. 30th! For Time Row 1200m Handstand Push-Up 21 reps Row 600m Handstand Push-Up 15 reps Row 600m Handstand Push-Up 9 reps Row 1200m

Holy Wednesday

Wednesday, October 29th, 2014

posted the day of for your lack of planning; Workout for Wednesday Oct. 29th -two days until Halloween and the Party!! 12-10-8-6-4-2 Power Clean 135/95 Parallette Push-up Box Jump 24/20″ Strict Pull-up

Website Mayhem

Tuesday, October 28th, 2014

Sorry guys!! It’s truth, I’m not a true webmaster, or a master blogger. I merely debate Here’s today’s training: Back Squat 20RM (yes, 20 reps!) Clean Pulls for a few good heavy singles L-Sit mayhem, around 7 rounds of 30 seconds on, 30 seconds off.

Monday October 27th

Monday, October 27th, 2014

posted right on time Workout for Monday Oct. 27th “Michael” 800m Run 50 Sit-Ups 50 Back Extensions 3 Rounds for Time

Friday Funtimes! Or a “Hollywood” flashback

Thursday, October 23rd, 2014

posted a day early for your planning Workout for Friday Oct. 24th Meat & Veggies: Ring Dip 2RM ~15 minutes bar muscle-up practice or pull-up work lying MB chest passes 3×30-50 w/20-50lbs Nuts & Seeds, Some Fruit: 5xGHD Sit-up Max Reps T-Bar Rows 5×10 Little Starch & No Sugar: 3×30 Bar Taps 3×30 Bandy triceps

We don’t have a rest day!! It’s just Thursday!

Wednesday, October 22nd, 2014

posted a day early for your planning Workout for Thursday Oct. 22nd 1 Mile Run Test or 1500m Row Test Overhead squat 5 RM We did 7RM last week, so you should certainly do more weight or a 5 Rep Max!!! Be sure to lift accordingly, stretch thyselves, and keep your heads clear.

It’s on a whiteboard, so let’s do it!

Tuesday, October 21st, 2014

posted a day early for your cherry picking Workout for Wednesday October 22nd “Deidra” For Clarity, this workout is kind of a march/test thing, it’s not for time, yet there are benchmark times for it. Some of the sets are supposed to be unbroken, some don’t have to be. This is very confusing, a few […]

Eat your meat first!

Monday, October 20th, 2014

posted a day early for your planning Workout for Tuesday Oct. 21st Meat & Veggies: Deadlift 5 RM Max Height Box Jump Weighted Crunches 5×20 Nuts & Seeds, Some Fruit: Clean Pulls 4×2 @ 95% Front Squat 3×3 @ 80% Little Starch & No Sugar: Glute Ham Raises 3xRM Barbell Side Bends 5×5/side