Posted by Andy Petranek : Thursday, Apr 05, 2007

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Michael and Laurie show the ups and downs of front squats.

Today's Workout
Run 1 mile for time
- rest -
Deadlift - 10-8-6-4-2-2-2-2
*take rest between each set
*goal is max weight
- rest-
Run 1 mile for time

Posted by Andy Petranek : Wednesday, Apr 04, 2007

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I posted a link to a short video clip last week, but I don't think many people saw it... so here is again. Worth a look for sure! Did you know?

Today's Workout
For time:
21-15-9 rep rounds of
Sumo-deadlift high pulls - 75 lbs
Push press 75 lbs
Burpees
400m run

Posted by Andy Petranek : Tuesday, Apr 03, 2007

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Who's missing from our group of 6am regulars?

Today's Workout
5 rounds for time of:
30 Overhead walking lunges - 45 lb bar
- each step counts as 1
20 burpees

Posted by Andy Petranek : Monday, Apr 02, 2007

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There's always something more to learn when Coach Burgener is teaching Olympic Weightlifting!

Today's Workout
4 rounds for time:
400m run
5 pull ups
10 burpees
15 kettlebell swings
20 push press with 1/2 bodyweight

Posted by Andy Petranek : Friday, Mar 30, 2007

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Geoff demonstrates good form in a front squat. One thing he could improve - raising his elbows higher as he lowers into the down position so that the bar remains "racked" squarely on his shoulders.

Did You Know?

Today's Workout
For time:
21-18-15-12-9-6-3 rep rounds of:
Pull ups
Back squats (95 lbs)
Shoulder press (95 lbs)
Hollow rocks

Posted by Andy Petranek : Thursday, Mar 29, 2007

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Sydney ( 3 yrs old) demonstrates how low she can go!

Today's Workout
10, 1 minute rowing sprints
rest interval - 1 min

- go for max distance on each interval