Monday, 10 Jan, 2011

Posted by Mandee on January 9th, 2011

9 responses

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

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"

Patrick says:

January 9, 2011 at 2:34 pm

Cool ring! Like the programming... sort of Westside'y

AmandaJ says:

January 9, 2011 at 3:24 pm

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

Brian says:

January 10, 2011 at 2:53 am

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.

Rich Hall says:

January 10, 2011 at 3:45 am

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))

Dennis says:

January 10, 2011 at 8:38 am

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

Robert S. says:

January 10, 2011 at 9:50 am

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.

Naveen says:

January 10, 2011 at 11:51 am

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.

Rich C. says:

January 10, 2011 at 12:33 pm

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!

Emily D. says:

January 11, 2011 at 4:16 am

awesome ring!

Monday, 10 Jan, 2011

9 responses to "Monday, 10 Jan, 2011"

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