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Archive for October, 2012

“Movember” Challenge

This is a challenge for the month of Movember, I am doing myself, and all are welcome to join in….

5 strict “L sit” pull ups
10 toes to bar

Before and after every workout…during warm up and cool down stage.

Our core is essential and to mix in some extra toes to bar can only improve ourselves for these more advanced lifts we are doing!
I need to improve this area big time, hence the challenge!!

Dustin

20121030-170246.jpg


10/31/2012

12 min amrap of:

5 Push Presses @ 65% of body weight
10 Sit Ups
15 Double Unders


10/30/2012

“Cindy” – 20 min Amrap:

5 pull-ups
10 push-ups
15 air squats


10/29/2012 paleo benchmarks

Front Squat Max:

Dustin – 275lbs
Dan – 245lbs
Shaun – 195lbs
Rovi – 185lbs

Weight/Body Fat:

Dustin – 194.8lbs 14.8%
Dan – 191.4 15.0%
Shaun – 193lbs 13%
Rovi –


10/26/2012

Rovi-
Fran
21-15-9
Thrusters
Pull-ups

Dan, Dustin-

Russian Stim 2.0
Complete 3 rounds:
2 Squats @ 88% of 1 RM
Rest 3-4 minutes
2 Squats @ 88% of 1 RM
Rest 3-4 minutes
6 Power Cleans @ 80% of 1 RM – 30 sec rest between reps
Rest 3-4 minutes
6 Power Cleans @ 80% of 1 RM – 30 sec rest between reps
*Rest 4-5 minutes between rounds


10/24/2012

Five rounds for time of:
Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
Squat snatch, 8 reps

Rovi:

21-18-15-12
Deadlift
400 m run


10/3/2012

Push press
3-3-3-3-3