What we did today!

The awesome and wonderful Miss Meggers celebrated an un-numbered birthday today ... with freaking FRAN!

A Birthday? A Fran? Yes, Both!

The awesome and wonderful Miss Meggers celebrated an un-numbered birthday today ... with freaking FRAN!

The awesome and wonderful Miss Meggers celebrated an un-numbered birthday today … with freaking FRAN!

Evil Tuesday. Pure evil.

First, Fran is bad but Fran on a birthday? That just goes to another level of horribleness. It’s AWESOME :)!

Strength
1RM Clean & Jerk

Conditioning
Fran
21-15-9
Thrusters 95 lb./65 lb.
Pull Ups

This is the only couplet that sends me running from the gym as soon as I see it in the board.

Great job by all … now go enjoy a well-earned day off tomorrow!

It's a pity we live in such a shithole.

Overhead Monday

No, that title is/was not supposed to read Overheard Monday as though this were some gossip rag.

It was, after all, Overhead Monday at the gym as we had that &@%$ing bar over our heads all morning :).

It's a pity we live in such a shithole.

It’s a pity we live in such a shithole.

Today’s pain workout:

Strength
Overhead Squats
7x 2 AHAP (as heavy as possible)

Conditioning
60% Nancy
3x
15 Overhead Squats 95 lb./65 lb.
Run 400 meters

After that fun, who’s ready to go crush the trails?!?
I know I am … kinda. A little bit. Well maybe after my nap.

Olympic Lifting Class
High Hang Snatch
9x 2 @ 70%

Overhead Squats
7x 3 @ 70%

Accessories
4x
6 Good Mornings – 155 lb.
6 Barbell Rows – 155 lb.
12 GHD Sit Ups

Hope you all have a wonderful day and see you tomorrow!

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PR Friday

Heck yeah, we love moving new amount of weight. And it’s awesome when our friends are around to celebrate.

Warm up to:
15 minutes to establish a 1 rm high hang snatch
15 minutes to establish a 1rm high hang clean and jerk

Then
11 minutes AMRAP
2 clean and jerk
2 chest to bar pull ups
4 clean and jerk
4 chest to bar pull ups
6…and so on, until time expires.
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Tuesday

Tuesday is “blame it on Brian day.” So, following the new tradition that began today, we blame this kettle gem on Brian.

Thanks, a lot, Brian.

Run 800
100 double unders
50 push ups
50 American KB swings
row 500
run 400

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Monday

Oh what fun it is to get sKrong, and a great way to do so, is to pick up heavy shit. Thus, we lift.

HBBS. Work up to 70%, and then 7×3
Behind the neck push press, clean grip, ahap. 7×3

Then:
AMRAP
5 pull ups, 10 push ups, 15 squats

It’s important for the ladies, when pressing behind the neck, to have appropriate hair. The side pony, the top pony, or other children’s hairdo’s will do. For example…20140715-055737-21457021.jpg

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