What we did today!



More endurance and durability work as we head toward winter and the great outdoor opportunities surrounding us. We know it’s hard work, but that’s why it’s called a WORKout and training.

We are training. Embrace the suck.

100 HBBS in as few sets as possible

Then, not for time, 30 KB snatch.

Enjoy your day off from the gym and we’ll see you Thursday for some more fun.





Yep, Monday. And we must begin the week with some fun that gets funner as time goes by.

EMOM 8 minutes
3 muscle ups or 5 pull ups/5 ring dips
8 wall ball 20/14

Then complete 250 Russian KB swings, not for time.

What’s in store for tomorrow, you may be asking. Show up and find out. It’s going to rock your socks off. IMG_4404.JPG

Fight Gone Bad

A small but will crew this morning got everything they wanted and more.  And congrats to Keaton for enduring enjoying here first Fight Gone Bad.  It’s been a bit since we suffered in this workout, but it’s still awesome.

Three rounds for reps
One minute of each
Wall ball 20/14
SDLHP 75/45
Box jumps 20″
Push press 75/55
Row for calories

It was painful awesome today.  More fun coming this week, so don’t miss a second of it.

How Many Days per Week?

How many days per week should you workout to improve your fitness? The folks over at Beyond the Whiteboard have analyzed their data and provided some empirical information. BTWB is an online tracking tool for your workouts. We still prefer paper for this, but the folks over at BTWB have a lot of people participating with their tracking tools and it gives them access to a ton of data. They have put it to good use.

So, how many days should you workout? Depends on how quickly you want to improve. Surf over workout more? and give it a read. If you want improvement, you may find the answer is doing more workouts per week. Give it a read and evaluate your goals.

Enjoy the information.