May 31, 2009 155
WORKOUT OF THE DAY
May 30, 2009 86
Saturday Morning Breakfast and Workout.
Not much at all to this number, just a little ripe avocado and some diced tomato to dress up
an old standby. However, if you are worried about arthiritis and inflammation or pain you may be better off to avoid tomatoes and other members of the nightshade family. Here’s why. 
Steven quickly learns the importance of active hips!
Dont be fooled, Doug is really thinking about his b-day
celebration later tonight at Cous Cous and Hookah lounge !
Party starts at 9pm.
Workout of the Day:
Dynamic Effort Bench Press, 50% of 1RM.
8 sets of 3 with 45 secs rest in b/t.
The whole goal is to move the bar quickly on the concentric.
followed by:
In 2 person teams:
One performs 25 Sumo Deadlift High Pulls (M=65/F=45)
One throws wall ball shots.
Continue to switch between stations until one person reaches 100 wall balls.
May 29, 2009 89
Everyone loves rowing.
“Grack”
1000m Row
30 Clean & Jerk (M=135lb/W=95lb)
50 Pull-up
1000m Row
30 Clean & Jerk (M=135lb/W=95lb)
50 Pull-up
Meet Grok. (not Grack)
There was lots of talk about how best to row a 2k for the qualifiers. What’s your strategy for something like a 1000m Row? Post genius to comments.
May 29, 2009 4
10-9-8-7-6-5-4-3-2-1 15 minute time limit.
Power Cleans (155/105)
Chest to Bar Pullups
KB Swings (55/35)
May 27, 2009 84
BABS is back.
Back Squats, 3×5 Two rounds, each for time of: 20 Pull-ups
30 Push-ups
40 Thigh Touches
50 Squats
