Trifecta

Tuesday, May 28, 2013

Complete 10 min of diligent work on each of the following.  You have “maxed out” once you’ve completed 50 HSPUs, 50 pullups and 200 DUs.

HSPUs
pullups (kipping)
double unders   (If you can easily string 50, or more – try backwards DUs, or tripleunders.)

Post total reps completed per exercise to comments.  If no reps completed, post attempts and what you think you need to work on.


tri-fect-a

1 – A run of three wins, or grand events.


While accomplishing any of the three moves above are grand events worthy of celebration, we’d like to kick that up a notch.  You have the GPP Trifecta (“Trifective”) once you can complete ALL of the following:

5/10 HSPUs – From arms strait, to top of head in contact with Abmat.  Some part of each hand must lie inside the width of your shoulders.

10/20 pullups (kipping) – From arms strait, to chin above.  You may use no outside assist.  You may employ unlimited rests from the hang.

25 double unders – Consecutive
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photo (5)
Now THERE’S a juggle!!

 

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Hit The Deck

Monday, May 27, 2013

With a deck of cards perform exercises as drawn for each of the following:

Hearts = Push-ups
Diamonds = Sit ups
Clubs = Squats
Spades = Burpees

Numbered cards are done for reps as numbered
Face cards are 10 reps
Aces are 15 reps
Jokers = 400m run

As soon as 1/2 the class is done with the card – we move on!
Rx is awarded to those who do all reps
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Bring your kiddos, bring your spouse, friends everyone and come join us at 8:30 – this workout is like a PARTY!!!
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Again… Happy Memorial Day

Hoppy Sumo

Saturday, May 25, 2013

20-19-18-17-16-15-14-13-12-11 reps per round for time:

High Sumo 65/45
Box Jumps

Post time to comments
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Happy Memorial Day all– thanks to all those who serve.

 

Unbroken

Friday, May 24, 2013

20 unbroken pullups
30 unbroken OH squats 45/65
50 unbroken kettlebell juggles 25/35
75 unbroken rope jumps
1 mile run unbroken for time 

This entire workout must be completed unbroken.  If you miss a rep, you must begin the exercise again.  You may rest as needed between exercises.

Post Rx and/or attempted tries with accompanying reps for each exercise.
Scale as necessary.
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I saw the below video on fb today.  You’ve probably seen it, unless you’re like me and rarely get on fb and when you do you don’t spend much time there.  But this one grabbed me and I’m glad I watched it.  It reminded me of an experience I had the other day…

We had a major rainstorm on Tuesday.  I was pulling up to my kids’ school lamenting the fact that I had to get out of the car in this pure sheet of rain.  I pulled up behind a lady pushing her little boy in a stroller over to her car.  The boy was crying as he was getting soaked.  I questioned why she didn’t extend the umbrella on the stroller over her sons head as he was getting drenched.  She then proceeded to open the rear of her car and mess a bit with her stroller.  I then questioned why she didn’t put the poor soaking crying baby in the car while she messed with her stroller.

There I sat questioning this gal as I “patiently” waited for her to load up so I could pull into her spot and be that much closer to the door of the school.  At that time a gentleman who was parked across the street ran over to this lady with his coat.  He held it over her head as she finished loading up her stroller and her son.  After she was in her car and pulled away the gentleman ran back to his car, got his son out of the car and hurried into the school.

This was a lesson I will never forget, and one I hope I always feel as deeply as I feel now.  I don’t wanna be the girl with the attitude I had in the car that day.  I do not want to go through life looking at others questioning why they do things the way they do.  I want to be the person that gets up and helps.  The video clip is short, but a good reminder.
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Bookends 2.0

Wednesday, May 22, 2013

4 rounds for time:

15 pullups
15 BB biceps curls 45/65
400m run
15 chair dips
15 OH DB triceps ext 15/25
400m run

Post time to comments
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Some pics we got on our way home from the airport today.

 

Giant Squats

Tuesday, May 21, 2013

Warm-up –

800 m run
50 situps
1 min sit squat hip mobility

Workout –

Complete 3 “giant sets” of:

4 back squats AHAP
12 front squats AHAP
25 squat to box jumps
Rest 5 min

Finish workout with 50 stability ball situps and some light piriformis & low back stretches (3 sets of 30-60 seconds).

Post weights used to comments
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Our prayers are with our neighbors… We are trying to find out what we can do to help those hit so hard – we will post when we find out.  If you happen to get info. on what can be done to help please contact us and let us know.