Announcements

Buy In/Cash Out
:60 Hollow Hold or Rocks

5 Round
21 Deadlifts @ 225, 135
18 Burpees
15 Strict Pull-ups (not chin-ups)
200 Meter Run
*3-4 person teams
*One person works at a time on exercises
*everyone runs together
*Team time recorded

Announcements:
– Muddy Buddy is coming up on May 14-15th.  If you are interested in participating, sign up here!!
– Murph Day 2011 is here!

Buy In/Cash Out
:60 Hollow Hold or Rock

4 Rounds
800M Run @ 85%
10 Ring Dips
15 Russian Swings (24K, 16K)
20 Wall Balls (20 lb, 15 lb)
*Time Recorded
*Higher effort on the run, recovery effort on the movements

You’re a good man, Charlie Brown. -Charles Schulz

Injuries and the circus
*Post thoughts to comments

Announcements:
– Muddy Buddy is coming up on May 14-15th.  If you are interested in participating, sign up here!!
– Murph Day 2011 is here!

Buy In/Cash Out
:60 Hollow Hold or Rock

A1. DB Power Jerks x5x5 Rest :10 (Hold for 2 seconds at the top)
A2. Speed Ladder (2 feet hop, 2 feet run, 2 feet lateral) Rest 1:00
B1. :40 Handstand Hold or Push-up (@20×3 hardest scale possible) Rest :30
B2. 5-15 Strict KTE :30 Rest
C1. Unbroken Double Under Ladder 10-20-30-40-50 (you get 3 attempts at each set, if you succeed, move to the next volume) x5 Rest :30
C2. 5-15 Kipping Pulll-ups x5 Rest :30
*Post Pull-up Volume, KTE volume and best UB Double Under

Ambition can creep as well as soar. -Edmund Burke

Food Baggage
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Announcements:
– Another round of Olympic Lifting Classes starts TODAY with Chad Vaughn.  Sign up Here
– Muddy Buddy is coming up on May 14-15th.  If you are interested in participating, sign up here!!
– Murph Day 2011 is here!

Buy In/Cash Out
:60 Hollow Hold or Rock

20 Minutes
Find 1 RM CGBP @3010
*Weight recorded

or

20 Minutes
Find 1 RM Power Clean
*Weight recorded

then…

Tabata Mash-up
Burpees
Lunges (in place not walking)
Abmat Sit-ups
*Total Reps Recorded

The secret of concentration is the secret of self-discovery.  You reach inside yourself to discover your personal resources, and what it takes to match them to the challenge. – Arnold Palmer

Living a life of No Regrets
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Announcements:
-Another round of Olympic Lifting Classes starts this Thurday with Chad Vaughn.  Sign up Here
– Murph Day 2011 is here!

Buy In/Cash Out
:60 Hollow Rock or Hold

Strength Workout
A. 1 RM in CGBP in 20 minutes
B1. RDL x8x3 @ 4111 rest 1:00
B2. Powell Raise x10-12/arm x3 rest 1:00
B3. DB Ext. Rot. x10-12/arm x3 rest 1:00

Beware the fury of a patient man. -John Dryden

Training Tips for expecting fathers
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Announcements:
-Another round of Olympic Lifting Classes starts this Thurday with Chad Vaughn.  Sign up Here
– Murph Day 2011 is here!

Buy In/Cash Out
:60 Hollow Rock or Hold

A1. Split Squats/Leg x8-10 x3  Rest :30
A2. Dips x6-8 x3  Rest :30
A3. Heavy KB Swings x20 x3  Rest 1:00

then…

CTB Pull-ups 8-6-4-2
Press @ 60% 2-4-6-8

The first recipe for happiness is: Avoid too lengthy meditation on the past. -Andre Maurois

Get up, Stand up
*Post thoughts, non sitting strategies to comments

Announcements:
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

At Home WOD

200 Double Unders

then…

2 Mile Run

Announcements:
-Carl Paoli’s Gymnastic Seminar is this TODAY. Don’t miss it sign up Here (We will have no Saturday workouts)
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

Skill WOD

Kip Pull-up Progression
A1. 5 Kip Pull-ups (Bar or Rings) x7  Rest :30
A2. 10 UB Wall Balls x7  Rest :30
A3. 15 Supermans x7 Rest 1:00

Double Under Prgression
B1. 10-30 Double Unders UB Sets x5  Rest :30
B2. 5 Strict Toes to Bar/Knees to Elbows/Knees to chest  Rest :30
B3. :20 Handstand Holds or Push up (@20×3 hardest sclae possible)  Rest 1:00

Good advice is always certain to be ignored, but that’s no reason not to give it. -Agatha Christie

Four Word that make me suspicious
*post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up Here (We will have no Saturday workouts)
– Murph Day 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

10 Rounds
:10 Air Squats AFAP
:50 Rest
:10 Push-ups or Dips
:50 Rest
:10 DB Snatch (1 Arm/Round)
:50 Rest

A propensity to hope and joy is real riches; one to fear and sorrow real poverty. -David Hume

What must you actually do
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Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up Here (We will have no Saturday workouts)
-HAPPY HOUR at Little Woodrows, TONIGHT at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24 go on to 27 etc.
M: 100 lb W: 65 lb
Master Men: 90 lb  Masters Women: 55 lb

PLEASE WATCH THE STANDARDS VIDEO

One way to get the most out of life is to look upon it as an adventure. -William Feather

Fats Which to ditch and which to eat
*Post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up  Here (We will have no Saturday workouts)
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
– Murph 2011 is here!