Forging Elite Fitness in Historic Chester, New York

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Thursday 060310

Randy

75 pound Power snatch, 75 reps for time.

Post time to comments.

June 3, 2010   No Comments

Wednesday 060210

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Athlete
———
AJ 3:30.3:50, 3:53, 3:56

June 2, 2010   No Comments

Tuesday 060110

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Athlete
——–
BM 75-95-95-95-95
JS 75-95-95-105-115
JJ  75-95-95-95-95
NG 45-55-65-75-75
MS 65-75-75-75-75
SM 65-75-95-105-115
KO 95-105-115-115-115
JMJ 105-115-125-135-145
KP 15-25-35-45-55
C.C. 55-55-55-55-55
DP 65-75-75-75-75
NH 55-60-60-60-60
BL 15-25-35-45-50
RV 15-25-35-45-45
MP 75-95-105-115-125

June 2, 2010   No Comments

Monday 053110

Rest day. Memorial Day.

June 2, 2010   No Comments

Sunday 053010

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.

June 2, 2010   No Comments

Saturday 052910

Arnie

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Matt Chan 25:06. Bill Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg36:31, Jeff Tincher 44:31. Jeff Vale 48:46. Post time to comments.

June 2, 2010   No Comments

Friday 052810

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

June 2, 2010   No Comments

Thursday 052710

Rest day.

June 2, 2010   No Comments

Wednesday 052610

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

June 2, 2010   No Comments

Tuesday 052510

“Fran”

Three rounds, 21-15 and 9 reps, for time of:
95 pound Thruster
Pull-ups

Athlete / Modifications
—————————-
SM 8:54 / 75lb Push Press, Blueband Pull-ups
KO 10:18 / 75lb Thruster, Blueband Pull-ups
MS 7:00 / 45lb Thruster, Dip bar body row w/ feet on box. Added rounds 6-3 reps with 75lb Thruster to finish at 9:33
KD 9:33 / 45lb Thruster, Rack pulls
KP 6:40 / 15lb Thruster, TRX pulls
DP 4:29 / 45lb Thruster, Ring pulls
CM 4:33 / 15lb Thruster, Rack pulls
BL 5:10 / 5lb db thruster, Ring pulls
VO 7:45 / 5lb db thruster, Trx pulls
JD 10:01 / 65lb Thruster, Blueband->Greenband pull-ups

May 25, 2010   No Comments