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Archive for June, 2012

June 2012 Testing results

Testing performed week of 6/24-6/30:

compare results with: http://wp.me/s2oavj-testing

Dan Dustin Jay Brad Rob Andy Shaun
Weight 190 196 194 188 153.5 198 189.5
Chest 39 41.5 41 40 33.5 42 40
Biceps 14.5 15 15 14 15.5 15 14
Quad 23 24.5 23.5 23.5 21 21 22.5
Waist 34 35.5 32.5 32 28.5 41 31
Calf 15 15 15 14.5 14 14.5 15
Neck 15 15.5 15 14.5 13.5 16 15
Shoulders 44 49 49 45.5 42.5 51.5 47
Reach 93 90 92.5 98 91.5 97
Vert. Leap 26 26 26.5 23 21 19.5
Broad Jump 8’2 8’5 8’7 8’7 8’2 7’4
Shuttle 4.41 4.22 4.38 4.76 4.52 5.5 4.9
40 Yard Dash 5.03 5.01 4.94 5 5.19 6.1 5.57
Back Squat 295 325 315 255 225
Power Clean 245 225 245 205 145
Deadlift 385 425 385 355 250 245
Bench Press 275 245 255 190 150 165 165

Great Job Testing Gentleman, Next Testing is scheduled for December 2012.  Hope everyone hangs in until then.  Next times results are going to be incredible for our newcomers!


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6/29/2012

Rest day.


6/30/2012

Saturday’s workout is to be performed at 4:30.  Currently Andy and Rob are coming.

5 Rounds

Run 400 Meters
12 Pullups
15 Power Jerks 95/65 (modify weight as needed). A power jerk starts at the top of a front squat position.  Lower slightly and thrust the bar overhead.

Mike G.

Row 3000 M.


Aside

6/28/2012

I know we said beach body, but a little forearm work never hurt nobody at the beach. Guerilla walk is a farmers walk without your thumb wrapped around the handle.

Joint Prep

3 x 30 Second Handstand Hold

*These may be done free standing

SWOD

5×5 Strict Chins

RedNose Op

WOD/KBC

400 Meter Guerrilla Walk
1 Minute of LSit Holds
200 Meter Guerrilla Walk
1 Minute of LSit Holds
1 Gasser Guerrilla Walk
1 Minute of LSit Holds

*This workout is NOT for time focus on holding strong on your Guerrilla walks, which means WALK and try to set the bells down as few times as possible. The same goes for maintaining good form on your LSits. You may do these on Parallettes with plates in front of you like the Games, hanging from the rings with a turned out false grip, or hanging from a pullup bar. But the goal is the tightest position you can maintain.
*Weight Choice is Up to you for KB’s on Guerrilla Walk, you may also chose to do this gloved if you are desiring extra grip work.

Cool Down

Jog 800 Meters

JORD:

15-20 min stretch & dynamic warm up

20 min AMRAP:
10 pull ups (use band assist if needed)
400m run
10 hand release push ups

15 min cool down stretch


6/27/2012

Continue testing. Then for brad, Robbie, and Shaun.

“young jeezy”

3 rounds

5 reps 135 lb front squat

18 pullups

5 reps 225 lb deadlift

18 toes 2 bar

5 reps 135 push jerks

18 hand release push ups


6/26/2012

Testing.


6/25/2012

Testing.