May 21st
Conditioning
3 rounds for time of
400 meter run
15 hang cleans (95#/65#)
15 kettlebell swings (55#/35#)
15 goblet lunges (55#/35#)
Class Schedule
NO Class
May 10th, PM Classes cancelled
May 23-27 for Regionals in San Antonio!
Monday - Friday
5:30 AM
6:30 AM
8:30 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM
7:30 PM (Advanced on W, no class Friday)
Saturday
8:00 AM Open Gym
9:00 AM
Recent Posts
Archives
May 22, 2013
May 21, 2013
May 20th
Conditioning
REGIONAL EVENT 1 -- "JACKIE"
For time:
1,000 meter row
50 thrusters (45#)
30 pullups
May 20, 2013
May 19th
5:30 P.M. ENDURANCE CLASS @ BECKENDORF JH
8 rounds of:
2 minutes on,
2 minutes rest.
*Try to maintain the same distance each round.
May 18th
Conditioning
"Murph"
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
May 17th
Conditioning
5 rounds, not for time of:
500 meter row
20 kettlebell swings (55#/35#)
10 burpees
May 17, 2013
May 16th
Conditioning
2013 REGIONAL EVENT 6 MODIFIED
For time:
50 double-unders (lateral hops)
50 handstand push-ups
50 toes-to-bar
50 shoulder to overhead (95#/65#)
50 lunges
May 16, 2013
May 15th
Conditioning
2013 REGIONAL TEAM EVENT 4
For time:
30 wallballs (20#/14#)
30 chest to bar pull-ups
30 one-legged squats, alternating
30 one-arm dumbbell snatches (70#/50#)
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Rest 5 minutes, then, for time:
800 meter run
May 15, 2013
May 14th
Strength
Strict Press
3 - 3 - 3 - 3
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Conditioning
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps of
Box Jumps (24"/20")
Dumbbell Push Press
Abmat Sit-ups
May 14, 2013
May 13th
Strength
Overhead Squats
3 - 3 - 3 - 3
--------------------------
Conditioning
For time complete:
30 burpee pull-ups
May 13, 2013
May 12th
5:30 P.M. RUN CLASS @ BECKENDORF JH
3 rounds of:
200 meters
400 meters
600 meters
*Rest after each interval equal to time it took to run the last interval.
Contact Neal
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NUTRITION RESOURCES
WORLD CLASS FITNESS IN 100 WORDS
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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