091212

Strength:

• Back Squat - 65% x 10 x 3
• Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
• Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
• Overhead Squat - 65% x 3 x 5

Conditioning:

3 rounds for time:

Run 400m

21 pullps

21 kbs

121112

Strength:

• Power Clean - 70% x 3 x 5
• Power Jerk (% of split jerk) - 60% x 3 x 5
• Push Press - 70% x 5 x 5

 Conditioning: 
 4 sets; no rest:
2 min jump rope
10 pull-ups
10 push-ups

Just another day in paradise

Calvin getting after it.  I wish we would have taken a before picture of Calvin.  In 7 months he has totally transformed himself. 

 The Greenhalghs getting after it.

 What not to do:

Peach Days

Box Elder Elite Fitness represented well in the peach days 10k.  Many great runs especially for hardly ever running more than a mile at a time.  Nice Job!  I have had this thought many times: "Would you rather be able to run a 10k in 38:00 and only have enough strength to do 1 pull up as most of those extreme runners do or would you like to run it under 50:00 and be able to do 50 pull ups.  For me personally I would much rather be able to do the latter.  Fitness to me is just not running really fast but rather, running fast enough while still having the functional strength to perform well in other modalities.  I will add a link to the results as soon as they are posted.

Fun Stuff

How can you not smile when you have pushed yourself to the brink of hades and back?

Experiment

So we did a fun little experiment over the weekend, it went something like this:

A.   4 Rounds, each for time:
15  Burpees
15 Cals. on the Air Dyne
15 GHD Situps
15 Cals. on the Air Dyne
Rest 1 Minute

B.  1 Minute Sprint on the airdyne

It was interesting to see people who could do the first round no problem and then at a rapid rate get slower and slower.  You are without question going to get slower but the challenge is to not slow down dramatically.  That would be a great definition of fitness.  To be able to perform the task multiple times with close to the same power output.  And then after you have accomplished that, still have something in the tank to do the final minute and do it well.........

Squatting

The squat is probably one of if not the most important exercises that we do and needs to be done properly.  When done properly there is almost nothing else better. 
Good Squat:

Bad Squat: