Monday, 10 Jan, 2011

Posted by Mandee on January 9, 2011   |   9 Comments

For 5 minutes- 3 strict push-ups, 3 clapping push-ups, 10 stretch-band good-mornings. Then, 10 minutes of bench press practice.

3-3-3-3-3-3-3-3 reps

3 sets of 10-15 reps of seated dumbbell shoulder presses

Post loads to comments.

UAH Charger Hockey ( CFHSV athletes for two years now) beat long time rival Bemidji State Friday night at the VBC. The picture above is their NCAA tournament Championship ring. ( the inside is inscribed with “pick up the bar!”)

9 responses to “Monday, 10 Jan, 2011”

  1. Patrick says:

    Cool ring! Like the programming… sort of Westside’y

  2. AmandaJ says:

    Wonder how many ppl will tilt their head to the right when they see this picture, I know I did! Sweet ring.

  3. Brian says:

    I am suprised at how sore I am after last nights Fran WOD. The tension in the gym last night was amazing and the “3-2-1 GO” moment left me with a giant rush of adrenaline – so this ring is very fitting at this point.

  4. Rich Hall says:

    Since no gym today…the workout was 2 hours of 50m sprints alternate pushing 80# and 50# followed by 30 minutes of squats (to make snowballs) toss and run (Repeat AMRAN(ecessary))

  5. Dennis says:

    I will be there at 4:30 to run a class for all that can make it. Good Ole’ Bench Press Training. Come and get some. Train Hard, Train Smart, Train to Survive! Coach DB Out

  6. Robert S. says:

    First of all, the ring is badass.

    Snow WOD at the Firehouse:
    5 Rounds for time:
    Run 100m
    5 HSPU
    Run 100m
    5 Burpee Wall Jumps

    12:15 scaled to regular burpees

    I started the first round doing burpee wall jumps, but after almost breaking my ankle and skull I scaled to regular burpees. Also, it is significantly slower to run in 8 inches of snow.

  7. Naveen says:

    I’m planning to stay on mainsite at least a few days/week, but felt really weak today and it was cold (40 degrees, but we have no walls and it was windy) so just did a mini-workout to get blood flowing: 10 rounds of Chelsea (rounds of Cindy on the minute), fastest was 30s, slowest was 40s.

  8. Rich C. says:

    with a 50# chain, got to utilize some tools learnd at the conjugate method bench workshop last month. Great coaching as always by Dennis!

  9. Emily D. says:

    awesome ring!