Thursday 130110

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4 Rounds for time
15 chest to bar pullups
15 chest slapping push ups
15 meter pail lid hollow walk
15 meter handstand walk

Post times to BTWB

5K rowing run at Verve!

I’m always looking for ways to better myself, whether it’s in the gym or outside of the gym.  There have been many books and articles written on the subject of what makes successful people successful. Recently I came across another one on Inc.com, the website of Inc. Magazine.  These habits of successful people are written in the context for business professionals but the message translates to all aspects of life.  I do think you need to find a happy balance between work and life, but a few of the tips resonated with me.    

My two favorite takeaways from the article are; they do the work and they work a lot more.  A lot of athletes in the gym have a pull up or muscle up goal for 2013.  In order to reach these goals, athletes will have to put in extra work to address their weakness and ultimately reach their goals.  Kipping and butterfly pull-ups take coordination but the absolute strength to do strict pull-ups must be present as well.  Last night we focused on addressing the strength aspect required in pull-ups so hopefully we’ve started down the road to getting people the pull-ups and muscle ups they want and work so hard for.  

The full article can be found here.  Let us know what you think. 

On Saturday we will be heading over to 5280 Gymnastics for another day of gymnastic fun.  Class will start at 8 am at 5280 Gymnastics.  Please sign up via MBO.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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