Wednesday June 19, 2013

John off showing a pretty darn good piked HSPU.  Notice his hips are working towards being stacked over his shoulders and his head is between his biceps like on any solid overhead lift.  Often times this scale ends up looking more like an elevated pushup than a true inverted HSPU.

**Announcements** High School Sports Prep class is under way!  It's not too late to get your middle schooler involved.  This class is designed to get kids ready for the demands of high school strength and conditioning, not to mention give them a head start on GOOD TECHNIQUE.  It will run M/W/F at 1pm for 8 weeks.  Cost is $240 for all 8 weeks or $150 for a 10 class punch card. **James' address in the Marines**  REC Heintz, James 2BN Echo Co. PLT 2111 San Diego, CA  92140-2111

Class WOD 

A. push jerk: 3-3-3-3-3; rest ~ 3 min

B. Against a 20 min clock:

"buy in"

• 25 wall climbs
• 800m run

then with time remaining, AMRAP of…

• 10 pullups
• 20 overhead squats (empty men's/women's bar)

Daily ROMIK

A. SMR: shoulders

B. 2 min stretch per side:

• hammies 
• wall of death
• pigeon

Post results and thoughts to comments.

Tuesday June 18, 2013

TC playing Robin Hood (the Kevin Costner version) with some local's compound bow at the Mt. Madonna Archery range. 

Class WOD 

A. deadlift: 3-3-2-2-1-1

C. 50 back extensions in as few sets as possible

D. 5 rounds for time:

• 2 rope climbs
• 60yd sled push (sled + 180/90)                                                                

Daily ROMIK

A. SMR: glutes/low back

B. 2 min stretch per side:

• hammies 
• wall of death
• pigeon

Post results and thoughts to comments.

Monday June 17, 2013

Another great shot of Chels by Shannon.  This is event 5, Deadlift/box hop. 

**Announcements**

•  Today is the start of the Highschool Sports Prep class at 1pm.  Bring down your new 7th, 8th, and 9th graders so we can teach them how to workout BEFORE they get to the highschool gym!

Class WOD

A. front squat: 2-2-2-2-2-2; rest as needed

B. 10 rounds for time:

• 5 power cleans (135/95)
• 8 burpees

Daily ROMIK

A. SMR: worst stuff

B. 2 min stretch on:

• hammies
• pigeon
• wall of death

Post results and thoughts to comments.

Sunday June 15, 2013

Mike Mac has some serious T2B skillz.

**Announcements**

• Don't forget, tomorrow is the start of the Summer High School Sports Prep class.  Students entering 7th, 8th, or 9th grade can come and learn how to train properly before diving into the high school weight room.  Class runs MWF @ 1pm for 8 weeks.  $240 for all 8 weeks, or $150 for 10 class punch card.

Class WOD

Coach's choice!  

*Tomorrow's gameplan includes front squats, power cleans, & burpees.  Yay!

Daily ROMIK

A. SMR: worst stuff

B. 2 min stretch on:

• hammies
• pigeon
• wall of death

Post results and thoughts to comments.

Saturday June 15, 2013

6am suicide liners! 

Class WOD

A. snatch: to a heavy single

B. hang squat snatch: 3-3-3-3; rest 2-3 min

C. 3 rounds for time:

• 21-15-9 box jumps (30/24)
• 9-15-21 strict pullups

Daily ROMIK

A. SMR: shoulders/traps

B. 2 min stretch on:

• hammies
• pigeon
• wall of death

Post results and thoughts to comments.

Friday June 14, 2013

You'll be seeing a lot more of this from now on… Shane, at the gym in the daytime that is… he has officially left his day job to become a full time entrepreneur!  Congrats dude!

Class WOD

A. bench press: 5 x 5; rest 2-3 min

B. 5 rounds for time:

• 15 toes to bar
• 1 suicide liner (5, 10, 15, 20yds)
• 15 pushups
• 1 suicide liner

Post results and thougts to comments.

Thursday June 13, 2013

Bubba and Bill Bull working their Wizards division HSPUs.

**Announcements** High School Sports Prep class begins on June 17.  It is designed to get kids ready for the demands of high school strength and conditioning, not to mention give them a head start on GOOD TECHNIQUE.  It will run M/W/F at 1pm for 8 weeks.  Cost is $240 for all 8 weeks or $150 for a 10 class punch card. **James' address in the Marines** REC Heintz, James 2BN Echo Co. PLT 2111 San Diego, CA  92140-2111

Class WOD 

A. 8 rounds tabata air squats: score is lowest set total.

B. For time:

• 100 cal row
• 100 KB swings (53/35) 

Daily ROMIK

A. SMR: worst stuff

B. 2 min stretch per side:

• hammies 
• wall of death
• pigeon

Post results and thoughts to comments.

Wednesday June 12, 2013

Here's a video of Shane Winsor demoing speed step, an element in today's workout... and no, that is not a motorized jump rope.

**Announcements** High School Sports Prep class begins on June 17.  It is designed to get kids ready for the demands of high school strength and conditioning, not to mention give them a head start on GOOD TECHNIQUE.  It will run M/W/F at 1pm for 8 weeks.  Cost is $240 for all 8 weeks or $150 for a 10 class punch card. **James' address in the Marines** REC Heintz, James 2BN Echo Co. PLT 2111 San Diego, CA  92140-2111

Class WOD 

A. 7 burpees AFAP (sprint) x 5; rest as needed

B.  4 rounds for reps:

• 1 min triple-unders
• 1 min double-unders
• 1 min speed step (see video above, count every time the rope passes freely under your feet as a re

*rest 1 min bt rounds, but use a running clock, so no rest bt sets. (a la FGB)

*to scale, sub doubles for triples and singles for doubles if needed. 

C. max reps weighted sit-ups in 3 min.  (45/25)

Daily ROMIK

A. SMR: calves

B. 2 min stretch per side:

• hammies 
• wall of death
• pigeon

Post results and thoughts to comments.

Tuesday June 11, 2013

Well Ben, it's all downhill from here.  haha.

**Announcements** High School Sports Prep class begins on June 17.  It is designed to get kids ready for the demands of high school strength and conditioning, not to mention give them a head start on GOOD TECHNIQUE.  It will run M/W/F at 1pm for 8 weeks.  Cost is $240 for all eight weeks or $150 for a 10 class punch card. **James' address in the Marines** REC Heintz, James 2BN Echo Co. PLT 2111 San Diego, CA  92140-2111

Class WOD 

A. power clean: 4 x 10; UB tnG, rest as needed

B. 400m run for time x 4; rest 3 min

C. Accumulate 6 min in a plank hold

Daily ROMIK

A. SMR: worst bits

B. 2 min stretch per side:

• hammies 
• wall of death
• pigeon

Post results and thoughts to comments.

Monday June 10, 2013

Great shot by Shannon of Chelsea during event 7. 

**Announcements** High School Sports Prep class begins on June 17.  It is designed to get kids ready for the demands of high school strength and conditioning, not to mention give them a head start on GOOD TECHNIQUE.  It will run M/W/F at 1pm for 8 weeks.  Cost is $240 for all eight weeks or $150 for a 10 class punch card. **James' address in the Marines** REC Heintz, James 2BN Echo Co. PLT 2111 San Diego, CA  92140-2111

Class WOD 

A. Max reps handstand pushups x 5; rest 3 min

*scale as needed.  And if you can do more than 15 or so fresh, do a more difficult version (i.e. strict, elevated, ring, etc).

B.   5 rounds for time:

• 8 back squats (225/125)
• 20/15 pullups

Daily ROMIK

A. SMR: worst stuff

B. 2 min stretch per side:

• hammies 
• wall of death
• pigeon

Post results and thoughts to comments.