Workout of the day

Monday 06.21.10
Good Mornings
5-5-5

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

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Thursday 06.17.10
Push Press:
5-5-5-5-5

10 Rounds of Alternating Tabata Intervals:
Knees to Elbows
Sit-ups

rest 60 secs

3 x 10 Back Extensions

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hungry? paleo? preparation anxiety?

then you must peruse Amy Pinto's blog Performance Cooking

Monday 06.14.10
Snatch Balance:
3-3-3-3-3

AMRAP in 8 minutes:
50m Shuttle Run
8 KB Swing (HEAVY!)
16 Push-ups

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Allyson M, Heather B, and Jane H having fun with bells in the morning light

Snatch balance is a skill transfer exercise that requires speed, accuracy, and power all working in concert. Any deviation from this will result in a failed attempt, when working at max loads.  Its ability to reveal poor mechanics in the overhead squat is powerful, as a violation in midline control, shoulder stability, and balance becomes immediately apparent vs the strict overhead squat that will allow you a slow death.

Chris Spealler v Eric O'Connor - Heavy snatch balances - video [wmv] [mov]

Tanya Wagner - 125lb snatch balance - video [wmv] [mov]

Brendan Gilliam 1RM Snatch Balance - video [wmv] [mov]

CLASS CHANGE REMINDER:
This Thursday's 5:30/6:00am class is being combined and transferred to the pool, so don't forget to sign up for our Swim WOD.

Friday 06.11.10
Deadlift:
5-3-3-1-1-1

For time:
200m Run
75 Squats
400m Run
50 Squats
800m Run
25 Squats

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The relationship of the scapula and the bar in the deadlift starting position. (Illustration is courtesy of Lon Kilgore)

Watch Andy Bolton set a World Record in the Deadlift