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Thursday, 10.30.14

Question of the Day: What is your biggest superstition?

Shobha (PM Athlete) getting very close to an unassisted strict pullup

Shobha (PM Athlete) getting very close to an unassisted strict pullup

 

WOD:

Rest Day / Make-up Day / Active Recovery

Wednesday, 10.29.14

Please remember to transfer all PRs from the Benchmark board to Wodify by November 1.  The large boards will be coming down, with all tracking done in Wodify.

Nate (PM Athlete) showing us his 90lb Pullups

Nate (PM Athlete) showing us his 90lb Pullups

 

WOD:

A. Hang Power Clean: 3-3-3-3-3, start at 55% max and build to tough 3 TnG, 90 sec rest

B. Dumbbell Chest Press: 10-8-6-4, 3010 tempo, 90 sec rest

C. 3 Rounds for total reps:
3 minute AMRAP:400 Meter Run
AMRAP Wall Balls 20/14 to 10′

Rest 3:00

 

COMPETITORS:

A. Touch & Go Jerks 3×3 @ 80%, rest 90 sec. Four sets to work to a 3 RM then +1 set is at 75% of 3 RM.
B1. 3xME Strict HSPU, rest 30 sec.
B2. 3×12/7 Unbroken Chest to Bar Pullups, rest 90 seconds.
C. FS: 3×3@85% , 2×2@90% (12 mins), rest 1-2 mins between sets (12 mins)
D. OHS: 3×2@85%, 2×1@90%, rest 1-2 min between sets (12 mins)
E. For Time (15 min cap):
2/1 Rope Climbs
10 Front Rack Lunges (135/95)
2/1 Rope Climbs
10 Front Rack Lunges (135/95)
2/1 Rope Climbs
10 Power Clean and Jerk (135/95)
2/1 Rope Climbs
10 Power Clean and Jerk (135/95)
F. 3 Intervals AFAP: 10 Burpees 10 Wall Balls Rest 30 seconds

Tuesday, 10.28. 14

Please remember to post all your PRs from the big boards into Wodify.  The boards will be coming down November 1.  In order to post your scores, select the My Performance tab, then the Add Performance option from the left hand column.  Each of the benchmarks is saved and searchable in Wodify.

Barbells for Boobs was a huge success.  We raised nearly $4,800!!!!  Congratulations and thank you to all that participated.

 

Paavas (PM Athlete) showing excellent squat mechanics with heavy load

Paavas (PM Athlete) showing excellent squat mechanics with heavy load

WOD:

10 min AMRAP:
Run 200 meters
10 Pushups
15 Air Squats

Rest 4:00

10 min AMRAP:
10 Slam Balls
10 Pull-ups
50 ft Farmer’s Carry – Heavy

Rest 4:00

10 min AMRAP:
120 meter Row
3 Wall Walks
10 Kettlebell Swings 53/35

 

COMPETITORS:

A. 5X1 Two Position Clean @ 80% (hang & power position) – heavy but NO MISSES, rest 1-2 mins.
B. 5X2 Jerk from blocks @ 80% – heaviest possible, rest 1-2 mins.
C. 3×3 Touch & Go Cleans (full) @ 75%
D1. Deadlift: 4×6, first 2 sets should be a warmup, work to a heavy weight by set 3, rest only long enough to transition to pushups.
D2.) 4xME Pushups, rest 1-2 mins.
E.) 12 Min Amrap
50 Double Unders
25 Toes To Bar
15 Burpees Over the Bar
5 Deadlift + Hang Squat Clean (165/110)

Monday, 10.27.14

Thank you to all that came out for Barbells for Boobs.  Special thanks goes out to Emily, Kim and the Competitors Group for helping cleanup and setup the gym for this great event.  Not only did we raise a lot of money, but everyone had a good time completing Grace, with several PRs set.  When you see Emily or Kim, make sure to give them an extra high five (or give Kim a hug) and thank them again.

Also, a special thank you to Emily and Sidney for helping keep the Halloween Party alive and in order.  There were some great costumes and fun times.

Barbells for Boobs group

Barbells for Boobs group

WOD:

A. Back Squat: 5-5-5-5-5, 50X1 tempo, 90 sec rest
B. Weighted Pull-ups: 5×2.2.2 clusters, 10 sec rest b/w sets of 2, 2:00 rest

C. For time:
75 Shoulder to Overhead 95/65

Complete 2 Burpees every 30 sec, starting with 2 burpees

 

COMPETITORS:

A. 5X2 Pause Snatches @ 80% of 2 RM (3 count pause at the knee) – heavy but NO MISSES, rest 1-2 mins
B. 3×3 Touch & Go Snatches (full) @ 80% of 3 RM–rest 90 sec.
C. Back Squat: 4×5, last 2 sets should be near max (95%-ish)
D. Shoulder Press: 4×6, first 2 sets should be a warmup, work to a heavy weight by set 3.
E. 2×15 Front Raise (light barbell) + 2×15 Lateral Raise (DB or band) – Treat as prehab exercises.
F. 3 Rounds For Time: 12/10 CTB Pullups 10 Thrusters (95/65)
G. For Time: 20 Cal Row 20 Hang Power Snatch (95/65) 20 Push Press (95/65)

Saturday, 10.25.14

Doors open for Barbells for Boobs at 1:30pm to begin your warmup.  Standards will be covered at 2:00pm, with the first heat beginning at 2:15pm.  Please be warmed up and ready to go for your heat.

Halloween Party will begin at 6:30pm.

index

 

WOD:

Grace

30 Clean and Jerks for time 135/95

Friday, 10.24.14

Barbells for Boobs is Saturday at 2pm.  The first heat will start at 2:15.  Please arrive at 2pm for standards and heat assignments.  Wear Pink!!

The Halloween Party will be at 6:30pm on Saturday, please bring friends, family and anyone else you choose.  Prizes for the top 3 best costumes.

James (AM Athlete) never complains about kettlebell swings

James (AM Athlete) never complains about kettlebell swings

 

 

WOD:

A. Front Squat: 15 Minutes to find Max, 5-4-3-2-1 rep scheme

B. Shoulder Press: 15 Minutes to find Max, 5-4-3-2-1 rep scheme

C. For time:
500 meter Row
90 sec Rest in saddle
500 meter Row

 

COMPETITORS:

A. Power Snatch: 4X5 – work to a 5RM, rest as needed. (These can be dropped if needed with a quick reset)
B. Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed. (These can be dropped if needed with a quick reset)
C. Bench Press 4×6, first 2 sets should be a warmup, work to a heavy weight by set 3, rest 1 minute between
D. 4×10 Weighted GHD Back Ext + 5 Sec Hold on last rep
E. 14 Min EMOM Evens: 2 Power Cleans (75-80% of 1 RM) Odds: 40 Double Unders
F. 5x500m Row Intervals, rest 90 sec between. Goal of 2-5 sec/500m faster than 2k pace.

Thursday, 10.23.14

Barbells for Boobs is this Saturday, please sign up to be assigned for a heat on the whiteboard.  There will be no morning classes.

1. Heats will be assigned Saturday
2. Please arrive early and plan to warm yourself up upstairs & be ready to go at 2PM (first heat will start at 215PM)
3. PRIZES will be awarded to fastest Rx times & most funds raised!
4. WEAR PINK!!!!!!!

Nate (PM Athlete) getting some big weight on his pullups

Nate (PM Athlete) getting some big weight on his pullups

 

 

WOD:

Rest Day / Make-up Day / Active Recovery