While we all know the benefits of eating grass-fed beef, it is hard to find it and when you do it is expensive. MDF now has a freezer and I am making it available to all customers. Cathy, Pat and I are getting ready to buy some meat on April […]
Warm-up: 400M run/ 500M Row, 8 reps of the following: Back rolls, Chicken Wings, Pin Wheels, Pull-ups, Dips, Push-ups, Hollow rocks, OHS w/bar.Skill/Specific Warm-up: WOD: 3 rounds of Gymnast Overboard with a focus on practice:While one person Rows 300M, the others perform the following exercises:Muscle-ups (jumping)Ring push-upsHandstandsRope climbsAfter each 300 […]
From Dave Corbin, one of the main organizers of the event: ======== start call for volunteers ====The 2009 USAW National Junior Championships is being held here in Foster City on March 20-22nd. In addition, we are hosting the Pan American Qualifier for 30 of the nation’s top athletes. 15 women […]
Warm-up: 400M run/ 500M Row, Shoulder Mobility, 12 reps of the following: Back rolls, Snow Angels, Archer Reaches, Pull-ups, Light wall balls, 1 arm-DB lunges, hollow rocks. Skill/Specific Warm-up: Warm-up on DL and DB snatchWOD: 5 rounds on the 3 min interval (100 KG Men/65 KG Wmn):5 DL (Men 100KG/Wmn […]
Warm-up: 500 M Run + Shoulder Mobility10 each of the following: Back rolls, chicken swings, pull-ups, push-ups, v-ups, good mornings, OHS w/dowel (sit-in 3 sec), Samson lungesSkill/Specific Warm-up: Work set of 3 x 3 Back SquatsWOD: 6 rounds for time:6 x Hanging leg raises6 x DB Sit-ups (10% BW each […]
Apologies for slacking on getting everyone on the scheduling tool. I think everyone is on now and so next week we will be using the scheduling tool for the classes. In the mean time, I will be here for all classes 6:30 AM this week. The rules for the 6:30 […]
“Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.” Get some at Mark Rippetoe Quote of the Day […]
We had a great weekend at the Schilling cabin. Skiing was awesome both days. Unfortunately, Jules hurt her knee on Saturday. She is still checking to see how much damage was done but hopefully she will be back soon. . This an article footer