Warm-up:
For 5 minutes- 3 strict push-ups, 3 clapping push-ups, 10 stretch-band good-mornings. Then, 10 minutes of bench press practice.
Workout:
Bench-press
3-3-3-3-3-3-3-3 reps
Cool-down:
3 sets of 10-15 reps of seated dumbbell shoulder presses
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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!”)
Cool ring! Like the programming… sort of Westside’y
Wonder how many ppl will tilt their head to the right when they see this picture, I know I did! Sweet ring.
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.
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))
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
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.
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.
145-155-165-175-185-195-205(1)-205(1)-215x
with a 50# chain, got to utilize some tools learnd at the conjugate method bench workshop last month. Great coaching as always by Dennis!
awesome ring!