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Archive for June, 2013

July 1, Wod

Posted by Jenn on June 30,2013

Skill Session 3 x 10 Single Leg Dead Lifts Banded Pull Throughs T2B Evil Wheels W0d 5 Rounds 10 Split Snatch 10 Push Press 400 M Run Coach Swagar’s Quote of the day: ““We should not judge people by their peak of excellence; but by the distance they have traveled from the point where they […]

June 30, Wod

Posted by Jenn on June 29,2013

Sunday Work out. Come try something differnt

June 29, Wod

Posted by Jenn on June 28,2013

Hip Mobility Skill Session 3x 20 Reps Banded Rows Banded Straight arm Pull Downs Row Boats Wod 4 rounds 20 M Sled Pulls 10 Ring Rows 5 Hang Power Snatch Coach Swagar’s Quote of the day: ““The way to gain a good reputation is to endeavor to be what you desire to appear.” ― Socrates  

June 28th – Long Interval WOD

Posted by Arthur on June 28,2013

Complete the following Long Intervals   Run or Row 8 x 600m, rest 2:00, hold all intervals within 3-5 seconds

June 28, Wod

Posted by Jenn on June 27,2013

Shoulder Health Skill Session 5×5 OHS Work in 3 x10 reps Glute Med walk Elevated Lunges Wod Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: Kettle Bell Swings x 10 reps Burpees x 10 reps Coach Swagar’s Quote of the day:”Mediocrity will never do. You are […]

June 27, Wod

Posted by Jenn on June 26,2013

Skill Session Spine Mobility 5 Min Amrap 10 Squats 10 Jumping Jacks 1 Length Bear Crawls 10 Pull ups 10 Push Ups Wod Elizabeth 21-15-9 Clean @ 135 lbs Ring Dips 2012 Girls Final Coach Swagar’s Quote of the day: “We cannot always build the future for our youth, but we can build our youth […]

June 26th – Short Interval WOD

Posted by Arthur on June 26,2013

Complete the following Short Intervals   Run or Row 45 seconds on, 2:15 rest; keep going until pace/form deteriorates

June 26, Wod

Posted by Jenn on June 25,2013

Skill Session 3 Times 150 M Row 20 Banded Lat Pull Downs 20 Med Ball Pass overs Wod 10 min Amrap 6 Dead Lifts 6 Hang Cleans 6 Push Jerk Coach Swagar’s quote of the day: “A man is called selfish not for pursuing his own good, but for neglecting his neighbor’s.” ~ Richard Whately. […]

This is a couple paragraphs from my favorite CSCS and Corrective Exercise Specialist, Eric Cressey. He is a fantastic resource of information on how strength and conditioning can be done in a smart and corrective way , but also doing sport specific movements as well. This is from “ Correcting bad Posture, is the dead […]

June 25, Wod

Posted by Jenn on June 24,2013

Skill Session 5×5 Back Squat 3 x 10 Reps Flat Flys Close Grip Push ups Wall Ball Chest Passes Wod 6 Intervals with 60 Sec Rest 20 Wall Balls 20 Push Ups Coach Swagar’s Quote of the day: ” On this shrunken globe, men can no longer live as strangers.” ~ Adlai E. Stevenson.