4/22/12

Max HSPU

3 Rounds

Bear Crawl 2 lengths

400 m Run Forwards

200 m Run Backwards

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4/21/12

Teams of 2

Each station is 3:00 with 1:00 rest in between stations

Tire Flips with Jump Throughs (you go I go, alternating every other one)

Stone Shoulder (you go I go, alternating every other one)

Pull ups (Alternate every 5th rep)

20 m Lunge (you go I go, alternating every other one)

DB Snatch (Alternate every 5th rep)

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4/20/12

Strength

Front Squats sets of 3

Heavy Russian Swings sets of 5

Hip Flexor Stretch 30 sec holds

Conditioning

30 Push Ups

50 Sit Ups

100o m Row

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And The Winners Are……

In February twenty-nine participants began a journey of discovery about food and its affects. At long last, we are announcing the winners of the Go Against the Grain challenge. When we embarked on this journey, we wanted it to mean more then results. Of course results are cool and important, after all who does not want to look better naked! The bigger vision was to have people who stuck it out to discover something more meaningful.

To say that it was difficult to pick a winner is a major understatement. At the end of the challenge we had 18 people complete the commitment by submitting their pictures and writing an essay. In the end, every one of the 18 people are winners in my book. This is not an easy task by any measure, as it is not called a challenge for nothing. My hat is off to all who took up the challenge.

Women:

1. Mandy Gober- winner of $362 lululemon gift card plus 3 month unlimited membership
2. Ceci Torn- winner of $218 lululemon gift card
3. Tara Roesch- winner of $145 lululemon gift card

Men:

1. Burton Hansen- winner of $362 lululemon gift card plus 3 month unlimited membership
2. Carl Isom- winner of $218 lululemon gift card
3. Manny Villalobos- winner of $145 lululemon gift card

Congratulations to all!

Special thanks to Coach Tricia for running the challenge. Great work!

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4/19/12

Strength

Strict Press sets of 3

Pistol Holds 30 seconds

Hip bridges 30 secs

Conditioning

21-15-9

Box Jump Overs

Thrusters

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4/18/12

Helen

3 Rounds

400m run

21 KB Swings

12 Pull Ups

Change Your Habits, Part 2

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4/17/12

Strength

Push Jerks sets of 2

Renegade Rows sets of 5

LAX Shoulders

Conditioning

3 Rounds 45 secs on 15 secs off ( Complete all three rounds at one station before rotating)

10 M Farmers Carry

Slam Balls

Lateral Jumps

*** Great 2 part series from our friends from Whole 9 Life

Changing Habits Part 1

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4/16/12

Time Trial

1 mile Run

rest 5:00

Max Hand Stand Hold
Strength

Cleans

2-2-2-2-2

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4/15/12

3x

1:00 min max Push Ups

1:00 min Rest

Rest 5:00

300 Single Unders

25 Wall Ball Shots

20 DB Burpee Push Press

25 Wall Ball Shots

300 Single Unders

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4/13/12

Strength

Weighted Pull Ups sets of 3

Pistol holds: 30 seconds R/L

Hamstring Stretch :30 seconds R/L

Conditioning

5 Rounds

20 Heavy Russian Swings

1 length bear crawl

1 length broad jumps

Strong Fixes Everything

No Classes Saturday 4/14

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