14 July 2011

Friday 110715


Three rounds for time of:

50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions




05 July 2011

We restarted class. Monday to Friday 0600-0700, 1130-1230. Please call us about the class. 644-4334

05 January 2011

Thursday 110106

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda 4:45 (95lbs).
Post time to comments.
Compare to 100909.

04 January 2011

Wednesday 110105

Front squat 3-3-3-3-3 reps
Dave Lipson: 405-425-455-455-455lbs.
Pat Barber: 264-286-286-319-330lbs(fail).
Post loads to comments.
Compare to 100428.

Tuesday 110104

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Chris Spealler 9:18, Josh Everett 9:52, Kevin Montoya 11:26, Lance Cantu 12:10.
Post time to comments.
Compare to 050102.

01 January 2011

Saturday 110101

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Kim Malz 43:49 (20lb vest), Rebecca Voigt 53:20 (15lb vest).

Post time to comments.



 
 
 
 
 
 
 
 
 
 
 

29 December 2010

Wednesday 101229


Seven rounds for time of:

185 pound Front squat, 3 reps
7 L-pull-ups

Kevin Montoya 6:33, Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs), Kristan Clever 9:33 (135lbs), Rebecca Voigt 11:51 (135lbs).
Post time to comments.

Compare to 100330.

27 December 2010

Tuesday 101228


Split Jerk 1-1-1-1-1-1-1 reps

Dave Lipson 355lbs, Austin Malleolo 295lbs, Annie Thorisdottir 206lbs, Candice Ruiz 200lbs.
Post loads to comments.

Compare to 100902.

18 December 2010

Sunday 101219


Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Kristan Clever 13 rounds + 5 Pull-up (65lbs), Karianne Dickson 9 rounds + 1 dip (65lbs), Rebecca Voigt 8 rounds + 2 dips (65lbs).

Post rounds completed to comments.



 
 
 
 
 
 
 
 
 
 
 
Good job!!
Eveyone.

16 December 2010

Thursday 101216


Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

James Hobart: SP 167lbs, PP 217lbs, PJ 227lbs.
Kevin Montoya: SP 170lbs, PP 190lbs, PJ 190lbs.
Heather Bergeron: SP 110.5lbs, PP 145.5lbs, PJ 145.5lbs.
Mel Ockerby: SP 109lbs, PP 137lbs, PJ 137lbs.
Post loads to comments.
Compare to 091124.


14 December 2010

Wednesday 101215

Three rounds of:
10 Deadlifts
30 GHD situps

Mikko Salo 3:54 at 315lbs, Michelle Kinney 4:23 at 205 lbs, Leah Polaski 4:24 at 187lbs, Dave Lipson 5:02 at 455lbs, Tim Burke 5:51 at 315lbs, James Hobart 5:59 at 300lbs, Rob Orlando 6:08 at 315lbs.

Post load and time to comments.

12 December 2010

Monday 101213


"Whitten"

Five rounds for time of:

22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).

Post time to comments.

08 December 2010

Thursday 101209

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Martin 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron 11:29, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.
Post time to comments.














07 December 2010

Wednesday 101208


Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs
Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs
Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs
Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs
Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs
Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs
Post load(s) to comments.

06 December 2010

Tuesday 101207


21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin Malleolo 14:05, Carey Kepler 14:08 (75lbs, 14lb ball), JC Nessa 15:24, Kevin Montoya 15:34, Mat Frankel 16:24, Lance Cantu 17:11, Heather Bergeron 18:55 (85lbs, 16lb ball), Stacey Kroon 19:23 (85lbs, 16lb ball), Kristan Clever 19:47 (85lbs, 16lb ball), Laurie Galassi 19:48 (78lbs, 14lb ball), Mel Ockerby 19:49 (85lbs, 14lb ball).

Post time to comments.




 
 
 
 
 
 
 
 
 
 
Ggreat job. everyone!

02 December 2010

Friday 101203


Five rounds for time of:

Row 500 meters
135 pound Thruster, 7 reps

Ken Gall 11:45, Tommy Hackenbruck 11:45 (thruster behind the neck), Pat Padgett 11:48, Kevin Montoya 11:56, Austin Malleolo 12:03, Dave Lipson 12:50, Michael Giardina 12:51, Chris Spealler 12:52, Kristan Clever 13:36 (95lbs), Rebecca Voigt 13:55 (95lbs), Katie Hogan 14:42 (95lbs), Heather Bergeron 15:28 (95lbs).

Post time to comments.

Compare to 100125.



 
 
 
 
 
 
 
 
 
 
 

29 November 2010

Tuesday 101130


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Karianne Dickson: 6:08, 4:30, 2:58, 1:20 = 20:56.
Post times to comments.

Compare to 100403.

28 November 2010

Monday 101129


Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Michelle Kinney 2 (15lb), 12 (35lb), 3 (15lb), 8 (125lb) = 25
Kevin Montoya 3, 9, 3, 6 = 21
Post Tabata score for each exercise to comments and total for final score.













26 November 2010

Saturday 101127


"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Michael Giardina 2:15, Dadi Reynir Kristleifsson 2:34, Chris Gosler 3:18, Heather Bergeron 4:54 (185lbs), Kristan Clever 5:13 (225lbs), Michelle Kinney 7:15 (185lbs), Rebecca Voigt 9:03 (225lbs), Kevin Montoya 9:12 (freestanding).

Post time to comments.

Compare to 091221.

25 November 2010

Friday 101126


"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Kevin Montoya 7:19, Rob Orlando 7:21, Heather Bergeron 8:38 (1 pood), Austin Malleolo 9:05, E.C. Synkowski 9:53 (1 pood).

Post time to comments.

Compare to 100307.




 
 
 
 
 
 
 
 
 
Thursday 101125


"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups


Mikko Salo 5:24, Austin Malleolo 5:34, Tommy Hackenbruck 5:42, Pat Sherwood 5:55, Kevin Montoya 6:13, Kristan Clever 7:13 (45lbs), Heather Bergeron 8:00 (45lbs), Rebecca Voigt 8:03 (45lbs), Katie Hogan 8:17.

Post time to comments.


22 November 2010

Tuesday 101123


Push press 3-3-3-3-3-3-3 reps


Dave Lipson 265lbs. Post loads to comments.

Compare to 070517.

18 November 2010

Friday 101119


Hang power clean 3-3-3-3-3-3-3 reps



Dave Lipson 305lbs, Tim Burke 255lbs, Mike Burke 240lbs, Austin Malleolo 233lbs, Mike McKenna 225lbs, James Hobart 218lbs, Katie Hogan 185lbs, Crystal McReynolds 175lbs, Heather Bergeron 171lbs, Rebecca Voigt 170lbs, Kristan Clever 163lbs, Miranda Oldroyd 150lbs, Michelle Kinney 145lbs.

Post loads to comments.



Compare to 061229.

16 November 2010

Wednesday 101117


Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Dave Lipson 215lbs, James Hobart 163lbs, Austin Malleolo 163lbs, Lindsey Valenzuela 140lbs, Katie Hogan 137lbs, Kristan Clever 135lbs, Rebecca Voigt 117lbs, Michelle Kinney 115lbs.

Post loads to comments.

Compare to 090617.

13 November 2010

Sunday 101114


"Blake"

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55 (35lb plate, 24" box, 16lb ball), Heather Bergeron 21:38 (35lb plate, 24" box, 14lb ball), Rebecca Voigt 21:56 (35lb plate, 24" box, 16lb ball).

Post time to comments.



 
 
 
 
 
 
 
 
 
 
 
 
 
 

12 November 2010

Saturday 101113


"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Austin Malleolo 10:16, Dave Leys 11:05, Karianne Dickson 11:50 (65lbs), Kevin Montoya 13:20.
Post time to comments.

Compare to 090715.

10 November 2010

Thursday 101111


Max rounds and reps in eight minutes of:

4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8 swings (1.5 pood).

Post results to comments.

Compare to 100214.

 

09 November 2010

Wednesday 101110


Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.
Rich Fronig Jr.: 310lb OHS, 325lb FS, 395lb BS.
Post loads to comments.

Compare to 100226.

08 November 2010

Tuesday 101109


Three rounds for time of:

30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),

E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).

Post time to comments.

05 November 2010

Saturday 101106


"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Mat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24" box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5 pood KB, 75lb OH squat, 24" box, 30lb DB), Kevin Montoya 26:16.

Post time to comments.

Compare to 091205.


Friday 101105

Snatch one rep every minute on the minute for 15 minutes.



James Hobart 195-230lbs, Chuck Carswell 185-215lbs, Austin Malleolo 135-220lbs, Heather Bergeron 95-140lbs.

Post the highest and lowest loads to comments.

03 November 2010

Thursday   101104


Rest day

02 November 2010

Wednesday 101103


"Barbara"

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Austin Malleolo 25:51.
Jason Khalipa: 2:53, 3:05, 3:23, 3:46, 3:54 = 29:01.
Kevin Montoya 31:29.
Post times to comments.

Compare to 100504.