We always post pictures of the firefighters who workout at NSC. This picture is no different Dara and Alicia are two of the hardest working people in the gym and continue to show that girls can kick butt too.
Workout: For time,
3 rounds, rest 2 minutes between rounds
15 - KBS
15 - pull ups
20 - box jumps
25 - wall balls
250m - row
post thoughts.
workout:
3 x 5 back squat
3 x 5 shoulder press
75% 1RM
No this isn’t a post about Festivus. This is one of the best videos on strength I have found.
Workout: Eat Well and Stretch
And Hope you had a great birthday Dan.
I can’t wait for Dan to make his tape measure video.
Workout: 5 x 5 hang snatches
then
20 - 15 - 10 - 5
of
power snatch
box jump
thruster
this should be light and fast.
Shea J. pressing her way to a 317 FGB under the watchful eye of Alicia.
Workout: 5 x 5 weighted dips
then
“Elizabeth”
Yea presents! Only 4 more shopping days till Christmas, what is your dream gift under $100,000? Come on spill it, post anonymously and tell us your dream gift.
Rest Day!!
Before you get all conceited “Mowgli”, I am referring to the video posted below your pic. If you can even decipher the message. Tell you what, you figure it out and you can program my workout Monday.
Workout: FGB
There are some rumors floating around about the wod for Friday. Are they true or could they be a diversionary tactic? Just something to think about.
Here’s a couple vids relevant to todays workout. Watch one for inspiration and the other for knowledge.
Workout: power snatch technique work
then
7 minutes of madness
3 - power snatches - heavyish
5 - pull ups (pick a pull up that is challenging;ie dead hang, weighted or as one person chose bar muscle ups)
For some reason I couldn’t get into the wordpress account yesterday, and I didn’t get to post my girl Gracie on her birthday. It is the highlight of my day twice a week when she walks into the gym, flashes her smile and asks if she can do clean and jerks. It really doesn’t get much better than that, a young woman asking to do some O-Lifting. hope you had a great day Gracie, we’ll be O-Lifting tomorrow.
Workouts:
Mon - 10-9-8-7-6-5-4-3-2-1- burpee pull ups with 2 C&J between rounds (165/93) thx Boz
Tues -
40-30-20-10
OHS (45/33)
kbs (53/35)
walking lunge (20/10)
ring push ups
This is another one of those pictures that makes you wonder what is actually going on. One of these days I’m going to compile a bunch of pictures that cannot easily be explained and post them all in the gallery.
Hope you all had a great weekend, it’s time to hit it hard.