MONDAY 080211
REST DAY
Foam roll, stretch, and ice your problem areas.
Jump rope: 5min-5min-5min
OR
Row 1K- Row 1K- Row 1K
Luke puts 215 lbs overhead for a double!! 
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World-Class Fitness in 100 Words:
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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Sunday, February 10, 2008
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NICE Luke!!
Posted by: casey | Sunday, February 10, 2008 at 09:36 PM
21,18,15,12,9,6,3 of
95# OHS and Pull ups: 11:34
Posted by: Luke | Monday, February 11, 2008 at 06:56 AM
Luke - great job. As if Fran wasn't bad enough you had to go and add a bunch of reps. What did it feel like when you were done?
Today I worked on double unders again.
500 D/U's for time
15:40 (four minutes faster than last time)
Finished with some work on my handstand pushups.
Good job to everyone today in the morning class. A lot of jumping rope and rowing!
Posted by: Brad Kilman | Monday, February 11, 2008 at 11:28 AM
Luke - my bad, I just realized those were OHS not thrusters. Still killer, but not quite what I thought.
Posted by: Brad Kilman | Monday, February 11, 2008 at 11:29 AM
Annie as Rx'd for the first time!!! 16:40
Posted by: Laura | Monday, February 11, 2008 at 07:42 PM
OHS-3x7
55-65(PR)-70(F)-70(F)-65-65-65
Dang! Almost had it...
Tabata pull-ups (jumping): 9
Posted by: Jessica | Monday, February 11, 2008 at 08:48 PM
Annie (singles instead of doubles)
16:58
ankles are not flaming red today..progress!!
Posted by: Jeanette | Monday, February 11, 2008 at 10:00 PM
Wieghted dips 3-3-1-1-1-1
30-50-75-88-100-103(PR)
Posted by: Eric Jones | Monday, February 11, 2008 at 10:04 PM
to help me remember later...
did 150,120,90,60,30 of singles...is this correct?
did 2 double unders!! :o)
& 15 "regular" push-ups.. then arms jello
Posted by: Jeanette | Thursday, February 14, 2008 at 01:40 PM