July 2010

For time:
8 Deadlift 1.5 bwt
80m Prowler 132/66
80 KBS 53/35
800m row
(you can thank Lars for inspiring this workout)


10:00am Yoga (members $5/drop-in $10)

7:00pm Track (Dobson High School)

9:00am Boxing (members $5/drop-in $10)

12:00pm Boxing (members $5/drop-in $10)

2:00pm Olympic Lifting

15 rounds for time:
5 Pull-ups
10 Push-ups
15 Squats

Open Gym

Soooo…Lance is 24 today and Laura is 24 tomorrow!

For time:
24 Tire Flips (women with a partner)
240ft Prowler Push
2400m Row

Back Squat 3-3-3-3-3
Bench Press 3-3-3-3-3
Deadlift 3-3-3-3-3

Grab a partner and complete the following for time:
(Divide the work however you like)
1 Mile Sandbag Run 35
1 Mile Row
10 Tire Flips
100 Double Unders (4 to 1 for singles)
100 Walking Lunges (Total steps)

Everyone knows the benefits of an ice bath.
The difficulty is in the execution.
It really hurts to jump into a tub of ice and water.

Try this:

1. Buy 4, 10 pound bags of ice.
2. Fill a tub with water…not warm.
3. Sit in the water.
4. Dump all 4 bags of ice in the water.
5. Sit in the tub for at least 10 minutes or until all the ice melts.
6. Try it.