WOD 4/22/2011

Daily WOD
8x2 Power Snatch
4x100m Sprints

Shay: 125# / DNA
Nate: 115# / 15.87
JZ: 105# / 14.22
Jack: 95# / 21.44
Nina: 73# / DNA
Laurie: 65# / 20.25
Fran: 55# / 18.25
Peggy: 175# / 19.53 - Deadlifts

Strength Class
A.Deadlift %75x5,%85x3,%95x1+
B.Bench - work up to your 1RM

Strength WOD
5 Rounds, each for time
40M Sled Drag (90/45) (Thanks Joel!)
10M Tire Flip
Jessica
Derek
Angelina

Skills Class
High Bar Back Squat
Low Bar Back Squat
Spotting
Box Jumps
2 Handed Kettlebell Swings

WOD
7 Rounds:
15 American KB Swings 16/12
10 Box Jumps 24/20
Chas
Aime

WOD 4/21/2011

5 rounds for time:
21 SDLHP 75lbs/53lbs
21 Push Press
21 Overhead Squats

Last done 2/25/09

Jason: 21:27
Charlie: 26:29
Jenn C: 27:06
Tara: 32:40
(Laurie): 13:10
(Bang Bang): 20:41
(Fran): 22:24
(Lucke): 22:31
(KJ): 23:27
(Peggy): 24:49
(Kate): 25:47
(Nate): 25:57
(Maria): 27:36
(Barbie): 30:30
(Jessica): 32:54
(Mike): 35:38

WOD 4/20/2011

Daily WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull Up’s

Arnold: 3:43
Joel: 5:48
Wade: 7:53
Tara: 7:58
Angelina: 8:31
Fisher: 8:35
Erlinda: 9:02
Jack 10:32
(Ian): 3:43
(Kim): 7:21
(Austin): 7:31
(Peggy): 7:35
(Heather): 7:56
(Jarah): 8:25
(JZ): 8:36
(Stacy): 8:42
(Lorie): 9:20
(Amie): 9:27
(Brian): 9:36
(Barbie): 10:01
(Maria): 14:44

Strength Class
Press %75x5,%85x3,%95x1+
150 Hollow Rocks

Strength WOD
(10)1 minute AMRAPs - 2 minute rest between
KB Swings 88/24kg
Ball Slams 20/12
Box Jumps 36/28
C2B
Sledge Strikes alternating
10 M Sprints
Row for meters
Bar Thrusters 45/33
Clapping Pushups
DU
Nick
Kyle
Bang Bang
Jeff
Shay
D

Skills Class
Choose your own adventure
Aime

WOD 4/19/2011

AMRAP 15 Minutes
4 Ring Dips
8 Ring Rows
12 Weighted Lunges

Joel: 9 2/3
Marc: 9 2/3
Mike: 8 2/3
Nate: 8 1/3
Jeff: 7 2/3
Jenn C: 7
Derek: 6 1/3
(Jarah): 12 2/3
(Christy): 10 2/3
("G"): 10 2/3
(Angelina): 10 1/3
(Erlinda): 10 1/3
(Richie): 9 2/3
(Frank): 9 1/3
(Lorie): 8 2/3
(Barbie): 8 1/3
(Tim): 8
(Austin): 8
(Lucke): 7 2/3
(Corene): 7 2/3
(Fran): 7 1/3
(Nick): 6 1/3

WOD 4/18/2011

Daily WOD
25-20-15-10-5
KB Swings(24/16)
Air Squats
STS’s (24/16)
Double Unders

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Pistol negatives 5 second negative 5x5 each leg

Strength WOD
4 rounds
5 Split cleans (155/103)
7 Split Jerks (155/103)
9 KB Swings (70/20)

Skills Class
Frankenstein Squat
Front Squat
Thruster
Dropping Practice
KTE
Burpee

WOD
AMRAP 10 minutes
5 Frankenstein Squats
5 KTE
5 Burpees

Sunday WOD with Ian

Skill Session
Pull-Ups/ButterFly Pull-Ups/Bar MU’s

WOD
AMRAP in 12 minutes:
33ft. Med Ball Broad Jumps (20/12)
7 KB Swings (70#/20kg)
10 ½ Moons (20/12)

WOD 4/16/2011

Push Press 5x3

3 Rounds
10 Dead Hang Pullups
30 Wall Balls (20/12)

Thank You

Ian, Joel here. Can you please post my message on the blog. I would like to thank every one for the shorts, the love and support have been outstanding. This is a great second family! Thank you everyone.

WOD 4/15/2011

Daily WOD
Work up to a max Turkish Getup for both Sides

21-15-9
Back Squat (135/90)
Ring Push ups

Strength Class
A. Deadlift 70%x3, 80%x3, 90%x3+
B. 3 sets of 6 reps heavy turkish get-ups
C. 3x66ft. weighted bear crawl sprints

Strength WOD
3 rounds:
15 DB Burpee-to-Squat Clean-to-Thruster
15 Weighted DB Tuck Jumps
15 Triple Under Attempts

Skills Class
Back Squat
Spotting
Pullups and Kipping
Box Jumps
Step Ups

3 Rounds, 12 min cutoff:
12 Box Jumps
12 Step Ups
12 Pullups


"I am because we are."
Ubuntu - from the Bantu languages of South Africa

WOD 4/14/2011

800M Run
3 rounds:
9 Squat Cleans (155/100)
12 C2B’s
15 Box Jumps (30/24)
800M Run

Shows to Watch...

First some of you guys may have seen/met Lew Polley around the gym. Lew has been training/teaching at Factory X and doing some training over on our side at the gym. Suffice it to say that he is the caliber of athlete that lands a spot as the assistant coach on this season of the Ultimate Fighter. So....tune in on Wednesday nights on Spike at 7PM and check him out!

Also, aside from being an all around nice guy, I have deduced that Lew is a twitter fiend. So show him some support and follow him @lewpolley

Also, Marc has been doing some training sessions with Joe Warren, the current Bellator Featherweight Champ. Tune in and watch him defend his title this Saturday the 16th on MTV 2. More info. here.

WOD 4/13/2011

Daily WOD
2 Rounds:
200M Run
30 Push Press
30 Step-Ups (24/20)

Use a 45/25 lb plate for all exercises

Strength Class
Press %70x3,%80x3,%90x3+
HSPU Negatives 5 second negative 5 sets of 5


Strength WOD
7 rounds:
5 O-squats
5 burpees
5 power snatch
5 burpees
5 power cleans

One bar 95/65

Skills Class
Press
Push Press
Push Jerk
Sumo Deadlift
Sumo Deadlift Highpull

3 Rounds
15 Push Press
15 SDLHPs

WOD 4/12/2011

5RM Dead

4 Rounds
20 KB Snatch (24/16)
30 STS (24/16)
400m Run

WOD 4/11/2011

Daily WOD
Partner up
250 partner med ball sit up’s
125 Partner wall balls

Break up the reps however you like.

Ian & Amie - Team Numero Uno: 14:07
Kim & Joel - Team Maynes Family Values: 14:40
Erlinda & Nate - Team Incredible: 14:49
Lucke & Christy - Team Kyle's Nightmare: 15:07
Lorie & Barbie - Team Charlie's Angels: 15:11
Jess & Mason - Team Mason :) : 15:20
Troy & Peggy - Team Dangerous Duo: 15:32
Dylan & Franny - Team Chargers - 15:39
Kate & Jarah - Team Blondes Do It Better: 15:45
Wade & Angelina - Team Brangelina: 15:49
Fisher & Tara - Team Ninja: 16:09
KJ & Jack - Team Broken Kinda: 16:11
Dani & Jeremy - Team Ying Yang: 16:14
Maria & Frank - Team Old Folks: 17:22
Stacey & Matt - Team Whatever: 18:14
Stacy & JZ - Team Old School: 20:22
Heather & Jack - Team Nomes: 20:53

Strength Class
A. Squat %70x3,%80x3,%90x3+
B. One legged rdl 4x5 each leg

Strength WOD
1 on the first minute 2 on the second.......
10M sprint's
Kyle
Nina
Shay
Nick

Skills Class
Pose Running
American Kettlebell Swings
Russian KB Swings
KB Snatch
KB C&J
STS

WOD
2 Rounds
400m
10 KB Snatch
15 Russian KB Swings
20 STS
Clayton