Wednesday, November 30, 2011

Dec 1

3 x Max Handstand Holds

4 Rounds of:
500m Row
400m Run
(3 min Rest)

Robb Wolf and Prof. Cordain taking on the US News (about the Paleo Diet) HERE

Tuesday, November 29, 2011

Nov 30

Heavy Single (No PR)

5 Rounds of:
10 Burpee Box Jump
10 Sumo Deadlift Highpull
10 Thruster
1 Min Rest

Monday, November 28, 2011

Nov 29

Happy 30th Birthday to Charles!

"Dirty Thirty"

For Time:
30 Box Jump
30 Jumping Pull up
30 KB Swing
30 Lunge
30 Knees to Elbows
30 Push Press 45#
30 Superman
30 Wall Ball
30 Burpee
30 Double Under

Sunday, November 27, 2011

Nov 28

Chase still making to the gym even with a broken wrist. Beast!

On the Min. Every Min. For 12 Min.
Back Squat @ 80-85% of 1RM

Pull Up
Ring Dip
Superman (1sec hold at the top)

Wednesday, November 23, 2011

Rest Day!

Have a Happy Thanksgiving!!!

We will be closed Thur. and Fri. (11/24-11/25) and will be open Sat. for our Free Community Workout at 9am. See you then!

Tuesday, November 22, 2011

Nov 23

3 x Max L-Sit Hold

10 Rounds of:
10 KB Swings (1.5/1)
5 Burpee Broad Jumps (5'/4')

Monday, November 21, 2011

Nov 22

Skill Work
5x20 Unbroken Double Unders

Push Press (95/65)
Deadlift (225/155)

Sunday, November 20, 2011

Nov 21

Ken C. at last years ACO


For Time:
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats


"1/2 Angie"

For Time:
50 Pull ups
50 Push ups
50 Sit ups
50 Air Squat

Couple funny things :)
Congress says pizza is a vegetable (HERE)
Eu bans claim that water can prevent dehydration (HERE)

Thursday, November 17, 2011

Nov 18

5 Sets of:

3 Front Squat
3 Rope Climb

3-5min Rest Between Sets

Post Load for the Fronts Squat

Wednesday, November 16, 2011

Nov 17

214kg = 470lbs

2K Row

2 min Rest

2 min Max Rep Burpee

Post Row time and number of Burpees

Tuesday, November 15, 2011

Nov 16

Old School L-Sit


15min AMRAP
10 KB Swing
10 Toes to Bar
10 Box Jump

Monday, November 14, 2011

Nov 15

Paleo Pyramid

What have you been eating? Write down and/or post what food you eat this week (preferably post).

Skill Work
Hang Power Snatch

For Time:
21 Overhead Squats (95/65)
21 Push-up (hand release)
150 yd Shuttle Run 
15 Overhead Squats
15 Push-up (hand release)
100 yd Shuttle Run 
9 Overhead Squats
9 Push-up (hand release)
50 yd Shuttle Run

Eg. Here is what I ate yesterday (11/14):
Frozen Fruit / Whole Milk / Whey Protein Smoothie
3 eggs w/ pico de gallo
6 Slices of Turkey Deli Meat
Whole apple w/ Almond Butter
Coconut Water
Fillet w/ bacon
Asparagus w/ Olive Oil
Glass of Whole Milk
Magnesium Citrate w/ water

Sunday, November 13, 2011

Nov 14

Most important MWOD ever! Using good positions (posture) during the day.

Benchmark Monday!!


For Time:
1000m Row
50 Thrusters 45lbs
30 Pull Ups

Track your workouts....HERE.

Thursday, November 10, 2011

Nov 11

Happy Veterans Day

5 Max Distance Broad Jumps



Wednesday, November 9, 2011

Nov 10

Happy Birthday Marines

5 Rounds of:
7 Thruster (115/80)
10 Burpee
11 Pull Ups

Rep scheme = 11/10/75

3 x 15 GHD Sit ups

Why Grains are Killing You (HERE)

Tuesday, November 8, 2011

Nov 9

Happy 31st Birthday to Loren!

"Lorens B-Day WOD"

3 Rounds of:
10 Bodyweight Power Cleans
31 Double Unders
10 Ring Dips
31 Double Unders
310m Run

Monday, November 7, 2011

Nov 8

Foam rolling will help your recovery process. Buy one!!

Some reasons why injuries could occur:
1. Incorrect Form
2. Previous injuries that weren't dealt with properly.
3. Compensation for a injury or previous injury.
4. Poor flexibility and/or mobility.
5. Being under recovered.

Injury prevention should now be pretty obvious. Take care of your body and listen to your coaches.

Heavy Single (not a PR)
Back Squat

12min AMRAP
9 Box Jump
12 KB Swing
15 Wall Ball

Check out Ken C. and Candice Ruiz's times on today's new Hero WOD on the MainSite (HERE)

Sunday, November 6, 2011

Nov 7

3x Max Pull Up Holds

For Time:
200m Run
20 Push Press
200m Run
15 Push Press
200m Run
10 Push Press
200m Run 
5 Push Press

Thursday, November 3, 2011

Nov. 4

Comparing a Long Distance Runner and a Sprinter.
Which body type would you like to have?

5 Sets of:
3 Bench Press
250m Row

Full recovery between sets.

Post Load and Time for each set.

Wednesday, November 2, 2011

Nov. 3

Take advantage of EST's new referrals program. For every new sign up that you refer you get 50% off your follow month tuition. Let's spread our healthy lifestyle in the Mid-Cities and save you some money for the holidays! Contact if you have any further questions.

Heavy Single
Power Clean

3 Rounds of:
15 Hang Power Clean (135/95)
15 Burpees

Tuesday, November 1, 2011

Nov. 2

Skill Work
Kipping Pull Up

Front Squat (155/105)