Archive for November 15th, 2009

Burgener Warmup

How many rounds can you do in 20 minutes:
12 Power Snatch – 65/45lb
10 Push-ups (knees x2)

Compare to 081008.

Then 400 m Run (group race!)
*Seattle Skill Work:
Level 1 = Sub 2:04
Level 2 = Sub 1:34
Level 3 = Sub 1:19
Level 4 = Sub 1:04

Post # of rounds and run time to comments.

Gym Challenge of the month = continue with Seattle Skill Levels. Comment on the website when you have completed the level you are working on!

Picture: 3 year olds Sarah and Madeline do Pull-ups wherever they can! Where are some interesting places you (or your kids) have done Pull-ups?!

Last Chance Foundations: Tuesday/Thursday, Nov. 17/19 and Tuesday, Nov. 24, 10:30-noon OR 7:30-9pm. Final Foundations of this year. No foundation classes in December. Sign up now!

This Week: We’ll be doing max efforts on Tuesday and Thursday, with a benchmark girl in between on Wednesday!

Clean + 2 Jerks
1-1-1-1-1
*Move to a quick heavy (not max) single

*Then 5K Run or Row for time
OR yesterday’s “Chipper Jones”

Post results to comments.

Picture shows Corey (who we met at the Cobweb Open in Moose Jaw) who came to train with us Saturday afternoon. Here he is clean and jerk’ing 253 pounds!