Wednesday July 1, 2009

"Handstand Helen"
Run 400 meters
1.5 pood Kettlebell Swings 21 reps
12 Handstand Push-ups
3 rounds for time:

Sat., 4th Of July Schedule

ONE CLASS AT 8:30a.m.
Outside at the baseball field across the street

Feeling those push muscles a bit?  Forty Five people through the doors yesterday and I'll bet we are all in the same shape.  Sore!  Come in today and workout the soreness in the push muscles with some pulling.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to www.beyondthewhiteboard.com

Complete 3 rounds of:

Handstand push-ups 5 reps
Bench press 135/95 pounds, 10 reps
Push press 95/65 pounds, 15 reps
Dips 20 reps

Post weight lifted and version of Handstand Push-ups and Ring Dips to www.beyondthewhiteboard.com

     As you might have noticed I took the clock out of this w.o.d. with the idea of keeping it heavy enough to get some strength work in.  Selecting a weight that is @ 5 rep max for both the Bench Press and Push Press will mean the 10 and 15 rep sets will be broken up. 

     In other news I am sorry to report one of our own, Phyllis Belkin, is moving back to the city (NYC) and will no longer be with us.  Phyllis we will greatly miss your spunk and enthusiasm.  Good Luck!!

     On a happier note we have some birthdays going on this week.  Jason O. and Jamie L. both turn 28 today and tomorrow respectively.