Thursday-May 31, 2012

warm up

450M run

then...

10 PVC OHS

21' handstand walk

2x

then...

450m run

3 Rounds:

     20 Kettle Bell Swings (53lbs, 35lbs)

     15  Burpees

POST TIMES TO COMMENTS

Wednesday-May 30, 2012

warm up

450m run

then...

15 sit ups

15 squats

5 push ups

3x

3 Rounds:

     21 reps Wall Balls (20lbs, 15lbs)

     7 reps Deadlifts (225lbs/155lbs)

     200m Run

POST TIME TO COMMENTS

Tuesday-May 29, 2012

warm up

450m run

then...

10 pass throughs

5 hit and catch

5 snatch balance (PVC)

10 OHS (try for a narrow grip for mobility)

3x

Snatch one rep every minute on the minute for 15 minutes

POST HIGHEST AND LOWEST 

LOADS TO COMMENTS

Chris Spealler 200-180lbs

Sunday-May 27, 2012

Games Bound Cockroaches!!!!

warm up

200m run

3 strict HSPU

150m run

3 strict HSPU

100m run

3 strict HSPU

WOD

As many reps as possible in 20 minutes

2 Sumo deadlift high pulls (95lbs/65lbs)

2 Burpees

Run 150m

4 Sumo deadlift high pull

4 Burpees

Run 150m

6- Sumo deadlift high pull

6- Burpees

add 2 reps per movement each round

runs count as 1 rep

POST TIME TO COMMENTS

Saturday-May 26, 2012

warm up

450m run

then...

6 x 100m sprints


then...


30 unbroken wallballs

WOD

20 back squats (135lbs/95lbs)

20 pull ups

3 rounds

POST TIME TO COMMENTS

Finally Finished

Hey FGB,

Sorry I didnt get the chance the post anything for the past few days. Been in a few places with no internet, but my family and I have finally reached our destination. Didnt have the chance to get any pics, but I will try to get some pictures of future WODs.  Here is what I did during the days of no internet.

WOD 5/21/2012
6 Rounds: 400m/ x15 HSPU
Time: 15:24

WOD 5/22/2012
ANGIE- x100 pullups/ x100 pushups/ x100 situps/ x100 squats
Time: 15:05
Ended up doing my situps in an ant hill and got bit up pretty bad around my mid section, but still finished the WOD :)

WOD 5/23/2012
AMRAP 20-
x5 C2B
x15 Squats
x5 Ring Dips
Total- 27 + 2 rounds

P.S. Pictures will come; miss you guys

Thursday-May 24, 2012

^Go time!^

^Sound like anybody you guys know?^

7 min AMRAP

3 Hang squat cleans (2/3 of 1RM clean)

10 Burpees

POST ROUNDS TO COMMENTS

Wednesday-May 23, 2012

warm up

450m run

20 pass throughs

20 narrow grip OHS

20 sit ups

3 Rounds

Run 200 meters

15 overhead squats (95/65)

20 box jump (24/20)

POST TIME TO COMMENTS

Tuesday-May 22, 2012

warm up

8 x 100m sprints

*sprints progress from 50%-100%

WOD

20 Min AMRAP

10- wall ball (20/14)

10- pullups

5- pass thrus

10- grasshoppers (touch right, touch left= 1)

POST ROUNDS TO COMMENTS

On the Road WOD #3/4

Hey FGB,

This blog entry counts for yesterdays WOD (May 18) and todays WOD (May 19). We made it from San Antonio to Port Arthur, Texas to visit my dad's side of the family. As always I hope all is well and thank you all for the opportunity to do this and the lessons I've learned from FGB.
"Don't be controlled by the RX."
                     -HMFIC
May 18 WOD:
AMRAP-7
x42 Squats/ x21 Pull-ups
x30 Squats/ x15 Pull-ups
x18 Squats/ x9 Pull-ups
Completion: x182 squats and 90 pull-ups total

May 19 WOD:
Five Rounds: x5 muscle ups/ x50 squats
Time: Very very slow ha

Here is a hand stand picture of my 2 second handstand with a semi wedgie in the desert of Texas.

Sunday-May 20, 2012

warm up

200m x 3 (50%-65%)

 then...

10 pass throughs

10 OHS

10 sotts press

3x

WOD

AMRAP 5

Clean & Jerk (155lbs/105lbs)

*don't let ego choose your weight!!!

POST REPS TO COMMENTS

Saturday-May 19, 2012

warm up


450m run


then...


3 strict pullups


12 squats


3x


 then...


1 minute squat hold


1 minute rest


2x

AMRAP 5

"FRAN"

21-15-9

-Thrusters

-Pull ups

POST REPS OR TIME TO COMMENTS

*after work is done get on the rings and get a max unbroken set of muscle ups
2x

On the Road WOD #2

Hey FGB,

This is my second day on the road. We spent less time traveling today which allowed us all to get a better night's sleep. I am in El Paso right now staying at a hotel next to Fort Bliss and was fortunate enough to make it to a gym. I did two WODs today. Unfortunately, I misread Tuesdays WOD and did it a little different, but I was able to do today's one. Sorry, no pictures today either. No one wanted to take any.  Hope all is well.

WOD A: Five Rounds x10 Deadlifts @225/ x5 Burpees
Time: 2:59

About 20 minutes later. . .

WOD B: 5min AMRAP of Burpees
Score: 81 burpees

On the Road WOD #1

Hey guys,

This is my first WOD while on the road. I flew out Tuesday night, arrived at LAX in the morning and we started driving immediately. We arrived in Tucson, Arizona around 9 PM and I just finished the workout. No warmup; I just dove into it. Was slower than I wanted, but I had a long day. Hope you guys enjoy following the travel and I will MISS YOU ALL.

x100 Double Unders
x80 Sit-ups
x60 Burpees
x40 Pistols (alt.)
x20 Walk Climbs

Time- 16:55

Thursday-May 17, 2012

warm up

450m run

75 squats unbroken

then...

5 HSPU

12 wallballs

3x

WOD

AMRAP 5

-burpees

POST REPS TO COMMENTS

Wednesday-May 16, 2012

warm up

3 x 200m run

10 pass throughs

10 overhead squats

10 snatch balance

3x

WOD

AMRAP 5

75/45# pound Snatch, 30 reps

135/75# pound Snatch, 30 reps

165/100# pound Snatch, 30 reps

POST REPS TO COMMENTS

Tuesday-May 15, 2012

warm up

200m run

3 inch worm push ups

10 sit ups

20 squats

3 muscle ups (ring or bar)

2x

AMRAP 5

-5 deadlifts (225lbs/155lbs)

-10 burpees

POST ROUNDS TO COMMENTS

Cliff's Intro Blog

Hey guys,
   As you all know, Cliff will be leaving us this coming Wednesday.  We are very sad to see him go, but we wish him safe travels and expect to see him at the games next year so everyone keep your eyes open for more info on Cliff!!!
   He will be traveling from California to Virginia with his family on a road trip and will be doing a blog for us of his travels...keep an eye out for the fun stuff to come!!

Sunday-May 13, 2012

warm up

5 push ups

10 squats

5x

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

10 Wall ball shots, 20 pound ball

15 Kettlebell swings, 1.5 pood

POST ROUNDS TO COMMENTS

Saturday- May 12, 2012

warm up

450m run

400m run

200m run

150m run

100m run

50m run

Complete as many rounds as possible in five minutes of:

275 pound Deadlift, 3 reps

115 pound Push press, 7 reps

POST ROUNDS TO COMMENTS

Thursday- May 10, 2012

warm up

3 x 200m run

then...

agility ladder 

AMRAP 7

7 hand release push ups

5 strict pull ups

POST ROUNDS TO COMMENTS

Wednesday- May 9, 2012

warm up

6 x 100m sprints

Eight rounds of:

20 Double-unders

1 Snatch

Only one snatch attempt per round

* athlete's pick their own weight and are able to switch weight between rounds

Score is time and total poundage of successful snatches

POST TIME AND TOTAL POUNDS TO COMMENTS

Tuesday- May 8, 2012

warm up


450m run


then...


20 med ball squats


20 med ball rotations
3x


then...


4x 50m sprint
walk to start is rest time

5 Rounds:

     15 reps Pull-ups

     10 reps Toes to Bar

     10 reps Pistols

      5 Power Cleans (185lbs/ 115lbs) *no drop

.POST TIME TO COMMENTS

Sunday- May 6, 2012

warm up

450m run

then...

10 back extensions

10 ab mats

then...

10 strict full range pull ups (each rep will be done from dead hang, one rep at a time, dropping off of the bar after returning to dead hang after rep is complete)

3 rounds

WOD

40 Minutes to complete

120 calories rowing

80 Pull-ups 

40 Deadlifts

elite (345lbs/225lbs)

 adv (275lbs/185lbs)

 Int (225lbs/135lbs)

 novice (185lbs/115lbs)

*mix any way you wish

*do not stay on rower more than 30 calories at a time without giving someone a turn

POST TIME OR WORK COMPLETED TO COMMENTS

Saturday- May 5, 2012

warm up

2 x 200m run

then...

45 squats

50 single skips

then...

6 x reaction sprints

WOD

AMRAP 20

Squat Clean and Jerk (205LBS/155LBS)

Advanced (185LBS/125LBS)

Intermediate (165LBS/95LBS)

Novice (115LBS/65LBS)

POST REPS TO COMMENTS

Thursday- May 3, 2012

warm up

450m run

then...

20 uneven squats (left)

20 uneven squats (right)

5 x 150m sprints

1 minute rest between sprints

WOD

25 Thrusters (95lbs/65lbs)

Run 800

25 Thrusters

For time

POST TIME TO COMMENTS

Wednesday- May 2, 2012

warm up

10 rotational squats (right)

5 strict pull ups

10 rotational squats (left)

5 strict pull ups

10 partner med ball rotations (left)

10 partner med ball rotations (right)

then...

4 x 200m sprints

90 seconds rest between rounds

WOD

6 One Arm DB Snatch (alternating)

6 Burpee Box Jumps (24"/20")

5 Rounds

POST TIME TO COMMENTS