Imagine all the possibilities...

Burpee Challenge

Day 23

ADVANCED

WOD:

"Oddly Sufficient"

21-19-17-15-13

KB Swings 1.5/1pd

10 Burpees

FIRE-BREATHER

WOD:

"Oddly Enough"

11-9-7-5-3-1

Squat Snatch 95/65lbs

10 Lateral Burpees

(Last completed 3/3/11)

CA$H OUT:

Coach's Call

Post loads, time and thoughts to comments.

Total Eclipse of the Heart...

Burpee Challenge

Day 22

"The Barbell Hates Skinny"

Courtesy of Lisbeth Darsh

ADVANCED
"Residual - ADV"
4 Rds
Complete in 4 min:
15 Front Squat 95/65lbs
20 Box Jumps 20"
In remaining time:
AMRAP singles
Rest 2 min

FIRE-BREATHER

"Residual"

4 Rds

Complete in 4 min:

10 Front Squat 135/95lbs

20 Box Jumps 20"

In remaining time:

AMRAP Double Unders

Rest 2 min

CA$H OUT:

3 Rds

AMRAP Box Dips/Ring Dips

Rest 30 sec

Junk of the Heart...

Burpee Challenge

Day 21

 Faye J

Dan M

Nikki O 

Jeff B

McGuire MUD Run

As you may know, the McGuire 10k mud run is on September 10th.  In years past, we have tried to coordinate teams, but it has proven to be difficult.  The same holds true this year.  

The consensus seems to be that people would prefer to run as teams as opposed to as individuals.  If that is the case, Kevin has volunteered to try to coordinate this by collecting the names of all those interested and then creating teams of similarly skilled runners.  Once the teams are created, each will be assigned a name and captain.  The captain will register first and the others will follow.  It may be that we end up with an odd number, but this still seems to be the most prudent approach.  

As of now, the following individuals have committed to running:

Kevin M

Tony Merendino

Paul Demarco

Jackie V

Steve Moscola (and 2 friends)

Jeff B

Mary B

Dan Barbera

Nick D

Justin O

Kristi K

We are asking that all others interested contact Kevin at Kevin@darcyjohnsonday.com or 732.966.0166 by no later than Friday, August 19th.  

Please be sure that you can attend before committing.

ADVANCED

Lift:
8 Min
Back Squat
Build to a heavy single but not a 1RM 


WOD:
"Separation - ADV"
Tabata V-Ups
Rest 1:10 min


Pull Up Ladder 1- 10
For time:
Complete 1 Pull Up, 2 Pull Ups, 3 Pull Ups, ..10 Pull Ups
Rest 1 min


2 Min AMRAP:
Burpees


FIRE-BREATHER
Lift:
8 Min
Power Clean
Build to a heavy single but not a 1RM

WOD:

"Separation"
Tabata V-Ups
Rest 1:10 min


C2B Pull Up Ladder 1-10

For time:

Complete 1 C2B Pull Up, 2 C2B Pull Ups, 3 C2B Pull Ups, ..10 C2B Pull Ups

Rest 1 min

2 Min AMRAP:

Burpees

All sets of pull ups are to be Unbroken.

Post loads, time, total and thoughts to comments.

Whirring...

Burpee Challenge

Day 20

 Leah G

 Patty P

 Alexis C

Nino C

ADVANCED and FIRE-BREATHER
Lift:
Press
3-3-3 @ 80% of 1RM


ADVANCED
WOD:
"Suspect - ADV"
3 Rds
10 Thrusters Unbroken
35 Sit Ups - anchored


FIRE-BREATHER
WOD:
"Suspect"
3 Rds
10 Squat Cleans Unbroken
35 Sit Ups - anchored


Choose a weight for the Thrusters/Squat Cleans that will be both physically and psychologically challenging to go Unbroken for all 3 Rds

Onward, Soldiers...

Burpee Challenge

Day 19

 Erica G

Nick P 

Brooke R

ADVANCED

"Diane - ADV"

10 Rds

7 Deadlift 185/115lbs

8 Push Ups De-Load

FIRE-BREATHER

"Diane"

21-15-9

Deadlift 225/155lbs

HSPU

(Last completed 4/25/11)

CA$H OUT:

Coach's Call

Post time and thoughts to comments.

Ambling Alp...

Burpee Challenge

Day 18

Leisure time!!

 Alexis C

 Williamstown 6:30PM in full effect

Keith D 

Alli and Dain R

There is no end...

Burpee Challenge

Day 17




ADVANCED
"Vasodilation - Team - ADV"
75 Wall Ball 14/10
600 Singles
60 KB Swings 1.5/1pd
150 Hollow Rocks
100 Walking Lunges
100 Pull Ups
50 Burpees


FIRE-BREATHER
"Vasodilation - Team"
75 Wall Ball 20/14
200 Double Unders
50 KB Swings 2/1.5
150 Hollow Rocks
100 Walking Lunges
100 Pull Ups
50 Burpees


Post time and thoughts to comments.


Must go in order and only 1 person works at a time.

We used to wait...

Burpee Challenge

Day 16





ADVANCED
Skill:
10 Min
Bridge and Side Planks
Complete 3 - 30 sec holds in Side Plank (on each side) and remaining time work on ROM in the Bridge


WOD:
"Grandeur - ADV"
30 Thrusters 95/65
Rest 2 min
+
3 Rds
15 De-Load Push Ups
15 V-Ups
Rest 2 min
+
25-20-15
KB Swings 1.5/1pd
Box Dips


FIRE-BREATHER
Skill:
10 Min
Skin the Cat
Work on ROM and control


WOD:
"Grandeur"
21 Thrusters 135/95
Rest 2 min
+
3 Rds
10 HSPU 45/35 lb plates to abmat
10 T2B
Rest 2 min
+
21-15-9
KB Swings 2/1.5pd
Ring Dips


Post Intervals, time and thoughts to comments.

Diazepam...

Burpee Challenge

Day 15

ADVANCED + FIRE-BREATHER

Skill:

Weighted Box Jumps 20”

1o Min to find Max Load

(Last completed 1/26/11)

"Radioactive - ADV"

3 Rds

10 Box Jumps 24”

10 Back Squat 155/105 Unbroken

400m Run

Rest 3 min

FIRE-BREATHER

"Radioactive"

3 Rds

5 Snatch 115/75

10 OHSQ 115/75 Unbroken

400m Run

Rest 3 min

Post loads, intervals and thoughts to comments.

Boy with a coin...

Burpee Challenge

Day 14


ADVANCED
"Misperception - ADV"
4 Rds
Complete AFAP:
15 Burpees
10 Deadlift 65% of 1 RM
15 Pull Ups
Rest 3 mins


FIRE-BREATHER
"Misperception"
4 Rds
Complete AFAP:
15 Burpees
10 Power Cleans 65% of 1 RM
15 Pull Ups C2B
Rest 3 mins


CA$H OUT:
Coach's Call...