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Clean & Jerk

Thursday, December 29, 2011

WOD

Dynamic mobility before the WOD

Clean and Jerk 3x5 (progressive loads over the 5 sets, can be a push or split jerk)

Rest

Tabata KB Swings 1.5/1 pd (20 secs of work/10 secs of rest / 8 rounds)

Post loads and lowest rep count for swings

Posted by: Darin Deaton

Tabata

Monday, September 19, 2011

WOD

Dynamic mobility before the WOD for warm-up (pay particular attention to any one problem area of lacking mobility and focus on it consistently)

Tabata KB Swings(go heavy enough to challenge strength)

Rest 3 min

Tabata Air Squats

Rest 3 min

Tabata Pull-ups 

Post lowest rep count per tabata to comments

John, new member trying out the new prowlers!

2nd ANNUAL RANCH WOD date set! November the 19th! You will be receiving new information as it comes available but mark your calendars.

Posted by: Darin Deaton

Front Squats

Wednesday, September 14, 2011

WOD

Front Squats 5x5

Rest

Tabata Rows

Post loads and lowest meter distance to comments

Posted by: Darin Deaton

Body Weight Resistance

Wednesday, August 03, 2011

WOD

Perform 2 movements that you need strength work on, i.e./ pull-ups, dips, push-ups,etc... with a progressive load over 3 sets to failure each set. 

Rest

Tabata Row

Post movements and lowest row meter distance

This was the girl who said she didn't want to CF 4 years ago, imagine that! Great work Missy!

Posted by: Darin Deaton

Deadlift 3x5

Wednesday, May 25, 2011

WOD

Deadlifts 3x5 (begin lifts with 70% 1RM) Finish lifts with 1 set of failure at 70% of the weight of your last set of 3x5.

Rest

Tabata Squats

Post loads and reps to comments

Difference between the front squat,high bar squat and low bar squat. This illustration also depicts the variance in strength capacity from left to right in ascending order.

Beauty in things exists in the mind which contemplates them.
David Hume

Posted by: Darin Deaton

Oly Class & Saturday WOD

Saturday, February 05, 2011

We will have a regular schedule this am! The Oly Class will be at 8 am and then regular classes at 9 & 10 am. No Muay Thai today. We will continue Muay Thai next Saturday.

WOD

Dynamic group mobility before the WOD

Interval Rowing 200m-400m-600m-400m-200m (rest 1:1)

Tabata Air Squats 

Tabata (anything else, pick another movement such as KB swings, push-ups, thrusters, etc...)

Post time to comments

Posted by: Darin Deaton

Tabata Rows

Friday, January 21, 2011

WOD

Dynamic group mobility before the WOD

Tabata Rows - 8 rounds 20 secs on, 10 secs off

Rest

100 KB Swings for time 1.5/1 pd

100 Sit-ups for time

Post shortest distance in meters for tabata row score and times

OLY Class in the morning @ 8 am!

"Old to New"

I see it happen every year around this time, people start out the new year with a desire or goal of changing old habits into new ones, but they end up missing the mark or never reaching their goals. Why is this? Most people who start out with a goal for the new year are well intentioned to reach it, but lack the skill set of habits to reach it. Here are some tips that I have found create success when wanting to change old habits into new.

Write your goal down and commit to a date to reach it

Develop a simple PLAN to achieve your goal

Immediately develop accountability with someone else who you trust and respect

Start "small and simple" don't overwhelm yourself with huge change initially

Do something everyday to reach your goal - the key to your success is hidden in daily routine

Once your goal is reached, celebrate!

So, you want to be fitter for the year? What is your specific goal, what is the plan, who are you being accountable too, what small steps have you created, are you doing something everyday, once you reach it how are you going to celebrate?

Posted by: Darin Deaton

Cleans

Friday, November 12, 2010

 Mom, you no longer suffer with poor breath, painful joints, and despair. God gave us exactly what we needed, an angel with human existence. Thank you for saving me from myself. I will see you on the other side. May you be three days in heaven before the devil knows you're dead.

In the loving arms of Jesus!  

Linda Lea Owens  2/3/1944 - 11/12/2010 

WOD

Dynamic mobility before the WOD

Cleans 3-3-3-3-3

Rest

Tabata Walking Lunges (20 secs on, 10 secs off for 8 rounds)

Post loads and reps to comments

Day 6 Pull-up challenge - 30 pull-ups for time (scale as needed)

Posted by: Darin Deaton

Mental Check

Wednesday, October 06, 2010

WOD

Dynamic mobility before the WOD

Tabata Rows -20 secs on / 10 secs off for 8 rounds

KB Swings 4x10 (not for time, swing KB that is heavy for your capacity)

KB Overhead Press 3x10 each arm

Post tabata row score and loads to comments

NYC 2010 Missy

"Minds Eye Perspective"

How we see ourselves and how others see us can be two totally different perspectives. Every now and then it is a good mental exercise to get the opinion of someone your trust about your performance or maybe in an area of self awareness. We are what we think we are! Now, that is not say that if we think we are a super-hero, we are. But, our own abilities can be limited by the power of our mind. 

Getting a fresh perspective from someone else can be very therapeutic. It is difficult though to be that vulnerable, because we might hear something about ourselves that we don't want to hear. Sometimes what we need is not always what we want. 

So this week work on getting the perspective of someone you trust. It might be in the box, on a lift or technique issue, or it might be on some other life issue. Let's all begin to get a "right" perspective on who we are, and what were all about. Have a great rest of the week. Today is hump day!

Posted by: Darin Deaton

"Row-fest"

Saturday, April 17, 2010

WOD

Tabata Rows - 20 seconds on / 10 seconds off for 8 cycles (use interval row settings on C2 to record distances)

Rest 5 min

Three rounds for time of

Box jumps 15 reps 20"

Overhead Squats 10 reps 45/35

L-Pull-Ups 5 reps

Post distances for row intervals and time for METCON to comments

"What we do in life is echoed in eternity...Gladiator the Movie"

Posted by: Darin Deaton