Workout of the Day

WOD 3/29

MindBody Online Sign In

Push-ups/Pull-ups
3×7

then…

7 Rounds
3 Supine Ring Rows
7 Box Jumps (24″, 20″)

he conditions of conquest are always easy. We have but to toil awhile, endure awhile, believe always, and never turn back. -Marcus Annaeus Seneca

Pain Free Running

Announcements-
Still 3 spots available for tonight’s On Ramp

Huge thanks to Valerie and Dr. Mike for a fantastic clinic yesterday!

Pretty running @ CFA!

AM Results
Mike 3:37 Rx
Jables 3:36 Rx
Chaz 4:35 Rx
Cat 4:34 Rx
Fro 4:46 Rx
John 4:43 Rx
Ray 3:26 Rx
Liz 4:36 (12″)
Stephanie 5:04 Rx
Bill 4:34 (12″)
PM Results
Adam 4:20 Rx
Melanie 4:14 Rx
Kiehler 3:50 Rx
Amber 4:19 Rx
Tow Matt 4:45 Rx
Ryan 4:32 Rx
Cody 2:55 Rx
Patrick 3:41 Rx
Courtney 3:58 Rx
Blake 3:38 Rx
Aubrey 3:16 Rx
Mike 4:36 Rx
Ainsely 4:07 Rx
Tristy 2:49 Rx
KDawg 3:35 Rx
Darlene 4:31 Rx
On Ramp
Ali 4:51
Jeanene 7:50
Tim 10:40
in Workout of the Day 268 comments

WOD 3/27

Team Workout

Come and find out!

Results
1 Shanan & Dan 11
2 Kirk & Boone 12
3 Rob & Blake 12
4 Betsy & Stacey 15
5 Walker & Tristy 17
6 Matt & John 17
7 Jables & Claire 18
8 Rene & G. 19
9 LG & Darlene 19
in Workout of the Day 244 comments

WOD 3/25

Push Press
2-2-2-2
*Post loads to comments (refer to 3/16)

then…

10-9-8-7-6-5-4-3-2-1
Thrusters (95 lb, 65 lb)
Swings (24K, 16K)

To be trusted is a greater compliment than to be loved. – George MacDonald

10 Reasons Diet Soda is total BS

Announcements:
Why Should I Attend the POSE Running Clinic?
– I feel like my leg are going to explode after 400 M because I’m not running efficiently.
– I’m constantly fighting stiffness, aches, and nagging pain in my knees because I don’t run correctly.
– I suck at running and it keeps me from beating Boone’s times!
Sign up now this Sunday from 11 AM to 3 PM

Results
Tristy 4:52 (MOD)
JJ 7:37 (50 lb, 16K)
Ainsley 9:50 (15 lb DB, 20 lb)
Cat 10:02 (63 lb, 12K)
Alex 10:48 (75 lb, 35 lb)
Kirk 12:04 Rx
Pato 10:11 Rx
Ray 9:58 (75 lb)
Jerry 10:04 (80 lb, 35 lb)
John 10:38 (65 lb, 16K ROM)
Kristin 8:34 (MOD)
Stephanie 5:23 (MOD)
Adam 8:04 (75 lb, 16K)
Melanie 5:38 (MOD)
Bill 6:37 (10 lb DB, 12K)
Kiehler 7:45 (75 lb, 16K)
in Workout of the Day 235 comments

WOD 3/25

MindBody Online Sign In

Push-ups/Pull-ups
4×6

then…

10 Minutes AMRAP
5 Chest to bar Pull-ups
10 Box Jumps (24″, 20″)

Do you want to know who you are? Don’t ask. Act! Action will delineate and define you. -Thomas Jefferson

The Definitive Guide to Sleep

Announcements:
Why Should I Attend the POSE Running Clinic?
– I feel like my leg are going to explode after 400 M because I’m not running efficiently.
– I’m constantly fighting stiffness, aches, and nagging pain in my knees because I don’t run correctly.
– I suck at running and it keeps me from beating Boone’s times!
Sign up now this Sunday from 11 AM to 3 PM

AM Results  
Michelle 7 (Band)
Jerry 10 (Chin)
Laura 9 (Jump, 14″)
Sabrina 9 (Jump)
Tow Matt 8 (Band)
Amber 10 (Jump)
PM Results  
Shanan 12 (Chin)
Peter 7 (Chin)
Betsy 12 (Band)
Winner 10 (Band)
Patrick 8 (Band)
Walker 11 Rx
Cody 10 (Chin)
K-Dawg 8 (Band)
Chaz 10 (Band)
Stacey 14 Rx+24″
“G” 12 (Band)
Alex 7 (Band)
On Ramp  
Eddie 5:57 (9:50)
in Workout of the Day 264 comments

WOD 3/24

MindBody Online Sign In

Warrior Wednesday!

Overhead Squats
2-2-2-2 (refer to 3/20 or 3/8)
*Post loads to comments

then…

“Grace”
30 reps Ground to Overhead (135 lb, 95 lb)

Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great. –Mark Twain

Fish Oil Calculator

Announcements:
Why Should I Attend the POSE Running Clinic?
– I feel like my leg are going to explode after 400 M because I’m not running efficiently.
– I’m constantly fighting stiffness, aches, and nagging pain in my knees because I don’t run correctly.
– I suck at running and it keeps me from beating Boone’s times!
Sign up now this Sunday from 11 AM to 3 PM

AM Results
Chaz 5:42 (65 lb)
Ainsley 3:24 (35 lb)
Ray 5:33 (105 lb)
Tow Matt 6:34 (95 lb)
Amber 4:09 (45 lb)
Rene 4:21 (45 lb)
Stephen 3:13 (MOD)
Michelle F. 3:45 (45 lb)
Stephanie 2:40 (MOD)
Laura 3:39 (45 lb)
Bill 5:33 (35 lb)
Sabrina 5:09 (40 lb)
PM Results
Pato 4:43 Rx
Cat 5:50 (60lb)
Dan 6:21 Rx
G 4:24 (55lb)
Claire 4:00 (50lb)
Adam 5:06 (65lb)
Boone 3:34 Rx
Ryan 4:14 (95lb)
Kiehler 7:23 (115lb)
Laura 7:43 (35lb)
Patrick 4:49 (95lb)
Blake 4:42 Rx
Betsy 5:00 (75lb)
Winner 5:37 (45lb)
Rob 5:12 (115lb)
Peter 5:51 (75lb)
Darlene 4:27 (35lb)
Cody 4:33 (115lb)
Wes S. 4:33 (75lb)
Aubrey 4:22 (45lb)
On Ramp
Eddie 7:07
Anthony 7:49
in Workout of the Day 273 comments

WOD 3/23

MindBody Online Sign In

Push-ups/Pull-ups
5×5

then…

5 Rounds
400 M Run
2 Back Squats (75-85% of 1RM)
5 DB Press (55 lb, 35 lb)

From what we get, we can make a living; what we give, however, makes a life. -Arthur Ashe

Deload

Announcement-
POSE Running Clinic this Sunday March 28th, if you struggle with running this clinic is for you.  Still plenty of spots available.

AM Results  
Ainsley 10:34 (45 lb, MOD)
Jerry 13:22 (190 lb, 35 lb)
Kristin 10:01 (75 lb, MOD)
Amber 15:17 (105 lb, 20 lb)
Tow Matt 13:28 (145 lb, 35 lb)
PM Results  
Rob 11:57 (210 lb, 35 lb)
Pato 12:54 (210 lb, 35 lb)
Cat 17:35 (160 lb, 20 lb)
Betsy 15:01 (160 lb, 20 lb)
Claire 13:13 (98 lb, 15 lb)
Shanan 12:47 (98 lb, 15 lb)
Liz 4 Rounds
G 13:22 (105 lb, 15 lb)
Adam 11:49 (125 lb, 35 lb)
Kirk 13:17 (195 lb, 35 lb)
Blake 13:35 (245 lb, 55 lb)
Stacey 13:00 (175 lb, 30 lb)
Winner 13:37 (85 lb, 15 lb)
Peter 16:18 (205 lb, 35 lb)
Walker 13:53 (115lb, 15 lb)
Stephen 13:09 (205 lb, 10 lb)
K-Dawg 14:43 (65 lb, 12 lb)
Melanie 15:50 (70 lb, 10 lb)
in Workout of the Day 2 comments

WOD 3/22

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RDLs
2-2-2-2 (refer to 3/18)
*Post loads to comments

then…

7 Rounds
7 Total DB Hang Snatches (55 lb, 35 lb)
5 Toes to bar
100 M Run

The man who is swimming against the stream knows the strength of it. -Woodrow Wilson

The Fat Doorman

Announcement-
POSE Running Clinic next Sunday March 28th, if you struggle with running this clinic is for you.  Still plenty of spots available.

Lean and Clean!

AM Results
Kirk 8:30 (35 lb)
Michelle F. 8:58 (15 lb, KTE ROM)
Chaz 9:04 (20 lb, KTE ROM)
Cat 9:13 (20 lb, KTE ROM)
Ray 8:40 (35 lb)
John 9:10 (20 lb)
Stephanie 7:02 (MOD)
Bill 9:15 (MOD)
PM Results
Tasha 8:37 (15 lb, KTE ROM)
Pato 6:54 (50 lb)
Ryan 9:52 (35 lb, LR)
Cody 9:14 Rx
Dan 10:06 Rx
Claire 8:28 (20 lb, KTE ROM)
G. 9:30 (20 lb)
Melanie 7:56 (10 lb, KR)
Tristy 7:29 (30 lb, KTE ROM)
Liz 10:29 (15 lb, KR)
Winner 9:04 Rx
Rob 8:56 Rx
Blake 8:29 Rx
Patrick 9:35 (35 lb)
Sarah 7:45 (20 lb, KTE)
KDawg 8:05 (15 lb, KR)
Wes S. 8:50 (35 lb, KR)
Alex 9:04 (35 lb, KR)
Laura 8:32 (15 lb, KR)
Boone 8:10 Rx
Aubrey 10:05 (20 lb, KR)
Darlene 10:59 (MOD)
On Ramp
Anthony 3
in Workout of the Day 19 comments

WOD 3/20

 MindBody Online Sign In

In Teams of 3 or 4

Warm-up for Overhead Squats

then…

In 20 minutes:

Each team member must find a 4 Rep Max for the Overhead Squat
(All team members post best loads to comments, highest load will be recorded)

Each team member gets 3 attempts at a Max Set of Pull-ups
(All team members post best set, highest number will be recorded)

Team Score will be total highest lifts of all team member plus total pull-up for all team members

In the middle of difficulty lies opportunity. – Albert Einstein

Announcement-
POSE Running Clinic next Sunday March 28th, if you struggle with running this clinic is for you.  Still plenty of spots available.

img_3038

Team 1  
Boone  
Fro  
Ashleigh  
Josh  
Team 2  
Blake  
Shanan  
Mike  
Ryan  
Team 3  
Rahul  
Adam  
Aubrey  
in Workout of the Day 272 comments

WOD 3/19

Push-ups/Pull-ups
5×5

then…

800 M Run
21-15-9
Pull-ups
Box Jumps
800 M Run

Excellence is not an act but a habit. The things you do the most are the things you will do the best. -Marva Collins

Saturated Fat vs. PUFA

Announcement-
POSE Running Clinic next Sunday March 28th! If you struggle with running, this clinic is for you! Still plenty of spots available.

img_3028

Results
Mike 13:24 Rx
Mike NJ 15:21 Rx
Chaz 16:13 (Band)
Cat 16:58 (Jump)
Ray 12:36 Rx
Rob 11:20 Rx
Fro 17:56 (Band)
Jerry 11:58 Rx
Stephanie 13:36 (Jump, 12″)
Stephen 13:31 (MOD)
Kiehler 14:00 Rx
Kristin 11:56 (MOD)

in Workout of the Day 255 comments

WOD 3/18

MindBody Online Sign In

RDLs
4-4-4-4
*Post loads to comments

then…

5 Minutes AMRAP
5 Thrusters (95 lb, 65 lb)
5 Burpees

Fatigue makes cowards of us all. -Vince Lombardi

Soda price and better health

Announcement-
POSE Running Clinic next Sunday March 28th, if you struggle with running this clinic is for you.  Still plenty of spots available.

img_2695

Happy Birthday Amber!

AM Results  
Kristin 5 (MOD)
Mike 4 (45lb)
John 6 (45lb)
Bill 5 (MOD)
PM Results  
Betsy 6 RX
Tristy 6 RX
Jamie 4 RX
Dan F. 8 RX
Winner 5 (45lb)
Kirk 5 RX
Shanan 6 (50lb)
Blake 6 RX
Stephen DNF
Rob 6 RX
Peter 5 (65lb)
K-Dawg 5 (35lb)
Christine 4 (35lb)
On Ramp  
Team WOD  
Anthony & Eddie 10:37
in Workout of the Day 14 comments