GunxCrossFit
Open Gym, 5 - 7
GunxCrossfit
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Friends of GunxCrossFit
May 19, 2012
May 18, 2012
May 17, 2012
Friday, 5/18/12
Strength: Deadlift, 1, 1, 1, 1, 1.
Conditioning: "Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
May 16, 2012
Thursday, 5/17/12
There will be no 9:30 AM, or 6 Pm class today. I'll be at Luke's Graduation.
Strength: Bench Press, 5 X 5
Conditioning: 4 Rounds for time:
50 Squats
Run 400 meters
May 15, 2012
Wednesday, 5/16/12
Strength: Overhead Squats, 5 X 3
Conditioning; 3 rounds for time:
15 Knees to elbows
15 Back extensions
How to avoid sucking when you get older
May 14, 2012
Tuesday, 5/15/12
Strength: Press, Work up to a max for today, then take 90% for four singles.
Conditioning; 5 rounds for time:
5(1 pull up +1 toes to bar)
10 Burpees
Future strongman
May 13, 2012
Monday, 5/14/12
Strength: Back Squat, 5 X 3 @ 85%
Conditioning: 5 Rounds with 1 Minute Rest between Rounds:
Advanced: 3 Hang Power Cleans (110/66#) Beginner: 6 Presses @ 60% from the rack
6 Box Jumps (24/20") 6 Box Jumps
12 Toes To Bar 12 Sit Ups
Run one lap Run one lap
3 Hang Squat Cleans 6 Front Squats
May 12, 2012
Sunday, 5/13/12
Starting Strength (filled),3:30 - 5 PM
Open Gym, 5 - 7 PM
Stretch Lab
Rings at the 2012 Chinese Nationals
May 11, 2012
Saturday, 5/12/12
WOD: TBA
It’s never just lifting
Is a deadlift just lifting a barbell from the floor? Yes, and no. Yes, to perform a deadlift you lift a barbell from the floor and stand up. And no, it’s never just lifting. All barbell movements are technical, and some are more complicated than others.
When you train at Gunx, I ask that you pay attention to how you move, and how you move the barbell, dumbell, kettlebell, axle, sandbag, etc. I want you to get more out of your time at Gunx than just a workout. You should learn something about yourself, about how you move, about your habits, your willingness to endure discomfort in pursuit of your goals, and your committment in spite of inevitable set backs.
When you step onto the platform to lift, focus on the task at hand. Do not talk to anyone except your spotter. Concentrate on your lift. Take time to set yourself. Breathe, relax, focus, and execute. This is your time. Take advantage of it. Respect yourself, use your time on the platform wisely, and be dedicated to bettering your technique. Barbell training will reward you with incresed strength, power, confidence, self esteem, and health.
