Shoulder Press

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Michele commented on 04-Mar-2010 10:03 AM

Check out the Food Blog for a great smoothie recipe!

Todd commented on 04-Mar-2010 11:35 AM

"Angie" 50 pull-ups BW, 50 pull-ups RB, all else as Rxd- 21'40 something. PR by TEN minutes on this one~

Terra commented on 04-Mar-2010 03:02 PM

Today's WOD: a mean pilates class at 24HR - seriously this teacher is tough (and my abs are still toast after Angie!) Then, decided to take the kids to the state park to play around, took a route I never take and ended up lost...20 minute walk in the park turned into a 1:10 hike carrying a 25# kid on my shoulders.

Athena commented on 04-Mar-2010 06:13 PM

Shoulder Press: 45-55-60-65-70(2)-70. Shoulders, arms and everything else are still extremely sore from Angie. 50 KB Swings, 1 pood: 1:38.

Posting pork carnitas with spanish rice and paleo meatball recipe links on the food blog page thingie.

Troy commented on 04-Mar-2010 07:33 PM

Shoulder Press: 70-75-80-90-95-100, 1.5 pood KB swing 1:56 (unbroken). Nice work tonight everyone!

Michele commented on 05-Mar-2010 05:44 AM

Shoulder Press - 35,45,50,55,60,60 Surprised at how close I came to my PR after Angie yesterday! I can hardly straighten my arms! GHD work was good - haven't done that in a while! 25# KB swings - 2:02 Hope I can move tomorrow!

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Shoulder Press

WOD

Shoulder Press 3x5

Anterior Reach 3x10

Tire Jumps 100 for time

Post loads to comments

Reed swinging the bell!

Take the time to look over the Food Blog for a new link to some good recipes and nutrition training principles posted today. Also, the ATO2 Endurance blog has got some great training WODs and pics! Check these blogs out regularly for new updates!

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Tina Neuwirth commented on 27-Apr-2010 10:07 AM

Weighted Pull ups 3-3-3-3-3: 0-5-8-10-12. 50 burpees for time: 2:10 (PR by 28 secs). Good day! Enjoy the tire jumps, sounds like fun!

Brady commented on 27-Apr-2010 04:25 PM

hit it at school. shoulder is bugging me so I concentrated on some weak points. 6x200m runs - 34, 33, 32, 32, 31, 30 with a 90s walking recovery between runs. 12 min recovery then back squat 10 sets of 3 @ 185# with 1 minute recovery (speed reps). 5x5 step ups on 20' box - 185, 185, 185, 185, 225. finished with 3x20 GHD situps.

Corey commented on 27-Apr-2010 07:25 PM

Elisabeth, if you read this you need to post how the certification went last weekend! Shoulder press - 105-115-135-145(2)-135. Anterior reaches then 100 jumps on the big wheel - 3:35. Much harder than I thought it would be, but aren't they all? Will do a bike endurance wod tonight.

Troy commented on 27-Apr-2010 07:54 PM

Shoulder press - 80/90/100/110/125(1), big tire jumps - 4:55.

Paige commented on 27-Apr-2010 09:10 PM

Shoulder press - 35-40-45-50-55
Anterior reaches
100 Bubba tire jumps - 6:06

Michele commented on 27-Apr-2010 10:33 PM

5X3 Shoulder Press - 55,55,60(2),55,55. Anterior Reaches 3X10 - those are hard! 100 Tire jumps - Bubba Tire! 5:13

Athena commented on 28-Apr-2010 10:00 PM

35-45-55-65-75(1). 100 tire jumps on the bubba tire 4:51.

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Shoulder Press

WOD

Dynamic shoulder mobility before the WOD

Shoulder Press 3x5 (initiate sets at 70% 1 RM after thorough warm-up sets)

Rest

AMRAP in 6 min of;

Box Jumps 12 reps

Cleans (squat) 6 reps 135/95

Post loads and rounds to comments

Have you ever felt a little upside down in a WOD? If so, tell us about it!

Keep an eye on the schedule and calendar for new information! Also, we are open tomorrow for classes as usual, but closed for Memorial Day Monday.

Dream as if you'll live forever, live as if you'll die today - James Dean

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Erin commented on 27-May-2011 07:30 AM

Coaches W.2 today. Mega scaled. I'm still nursing my back from Saturday so I used the 1pd KB. Had to use the blue bands for pulls and dips. 3rds plus 16KB. My grip was toast despite the scaling. Maybe I'll do today's WOD tomorrow. Looks fun! Happy Friday,
everyone.

Tina Neuwirth commented on 27-May-2011 09:04 AM

Good job tackling the Coaches WOD today AM crew, and good to have Logan back in class too. I did back squats 3-3-3-3-3. 95-115-135-155-175. All felt good until 175, then it felt a little heavy. Still working my way back up on those. My goal is to get back
to my prior PR of 210-215 by summer. Then today's MetCon: 3 rounds Rx'd. I failed on two of the last round of cleans and had to do them again otherwise I might have gotten a little farther on that one. Have a great Memorial Day everyone!

Candace commented on 27-May-2011 12:56 PM

Great job Erin! Tina, you'll have everything back in no time! I've enjoyed the first two challenges and def looking forward to seeing the results we will end up with at the end. Stronger and faster and motivated. Def pushing us to limits a lot of us didn't
know we could reach. Love it. Hope everyone has a fun and safe Memorial weekend!

Charlie commented on 28-May-2011 11:51 AM

sp:95,115,125,135,145(1)-PR metcon: 4 rounds + 1 clean (inadvertently did cleans before jumps)

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Shoulder Press

9 Days and counting to the RANCH WOD! You won't want to miss it. Each competitor will receive a 2nd Annual T-Shirt from the event. We will also be giving away top male, female prizes and other prizes for participation! This is going to be a great event. Come for the WOD and lunch! The WOD will start at 12:00pm and lunch should be served by no later than 2:00pm.

WOD

Dynamic warmup before the WOD

Shoulder Press 5x5

Rest

Three rounds for time of;

Double unders 25 reps

Sit-ups 25 reps

Box Jumps 15 reps

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Tina Neuwirth commented on 11-Nov-2011 09:25 AM

Thanks to Erin and Ria for coming so I wasn't too lonely this AM! Where is everyone else? I miss you guys! I did the WOD but my arms are still FIRED UP from doing that partner WOD with Jenn Monday, so the SP was a little lighter than usual. I did 45-55-65(4)-65-65(2).
Then the metcon: 5:24. My double unders are getting better but still not as good as they could be. Someone with good double unders will probably be in the low 3s with this one.

Ashleigh Fann commented on 11-Nov-2011 10:17 AM

I think I am about 2 days behind you guys on the WODs due to the time difference and spotty internet access. I did Wednesday's WOD yesterday. BS--115-125-135-145-155 (NEW PR! Woo hoo!). Chose to work on pullups for my BW movement. Used a purple band which
looks to be about the same as the blue one. 3 rounds + 25 WB. Happy Veterans' Day!

Corey commented on 11-Nov-2011 06:43 PM

Great job staying with it Ashleigh! Yesterday's wod w 135# - 10:23. Did toes to bar the first 4 rounds. As Governor Perry would say, "Oops.". Then did 50-40-30-20-10 situps with 15 GHD back extensions each round - 7:23. Great group in the box tonight!

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Shoulder Press

6 Days until the RANCH WOD! Don't forget to sign-up.We will be CLOSED SATURDAY at the box due to the RANCH WOD!

WOD 

Dynamic mobility before the WOD

Shoulder press-push press 5x5

Rest

Three rounds for time of:

400 meter run

KTE 15 reps

HSPU 5 reps

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Thanks to Jason and Troy for helping with the Ranch work to get it ready for the RANCH WOD!

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Corey commented on 14-Nov-2011 07:25 PM

SP - 95-105-115-125-135(4) PP - 135-145-155(4)-155-165(4) Wod - 12:14. Games standard HSPU's. The run and KTEs were good but HSPU's after 1st round were tough. Shoulders were toast after all the presses. Leg felt good on the run for first time in weeks.

Reed commented on 14-Nov-2011 09:21 PM

SP/PP 85,95,105,115,125/125,135,145,155,165(3) By the end of this my shoulders were fried! Metcon in 10:34. I tried the games style HSPU but i couldn't even move myself. I did them on an abmat instead. I've been doing research and getting ideas (thank
you Pete, Corey and Darin for letting me pick your brains on the subject) on my diet. I think I have settled on a Paleo/Zone hybrid. I have been playing with it for a week or two but I started officially today. I'll keep posting on it until everyone gets tired
of reading about it. Thanks for the push me tonight Troy!

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Shoulder Press

WOD

Dynamic shoulder mobility before the WOD

Shoulder Press 5x5

Rest

Three rounds for time of;

Row 400 meters

Air Squats 50 reps

Post loads and time to comments

Z-Team (3x15 GHD Sit-ups / 3x20 GHD Hip Ext)

For this coming Saturday there will only be one class at 9 am for a large team WOD! We will also have the 10am Muay Thai Class. Don't miss the fun!

GET PUMPED for the PARTY just got better! If you are one of three top winners you will also get 50% off of one months membership. You choose the month and we will apply the discount!

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Rachel DeHoyos commented on 25-Jan-2012 12:09 PM

Shoulder press: 55-55-55-57.5-57.5. Keeping weights low to work on form. 14:19 on the row/air squats. Broke the squats into groups of 10 and felt pretty consistent. The last round was pretty tough. My legs still feel like jello.

Michele commented on 25-Jan-2012 04:41 PM

Metcon - 10:44

Corey commented on 25-Jan-2012 08:21 PM

Yesterdays wod as rx'd but Darin made me do chest to bar pull ups - 3 rounds plus 100m run. Then today's ghd situps and hip ext.

Peter commented on 25-Jan-2012 10:14 PM

I wanted to see if I could keep up with Coach D...I did the main site WOD from Tues. 7 - 165lb FS and 7 Chest to bar pullups in 7 rounds. I did it in 8:22. The catch is I don't have a squat rack so I had to clean the weight everytime. What a burner!!!
I also did double under work. I finally got under a minute coming in at 59s.

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