Posts tagged weightlifting
Recipe of the week - Microwave Butternut Squash and Fiery Salsa
Recipe of the week - Microwave Butternut Squash and Fiery Salsa

Recipe of the week - Microwave Butternut Squash and Fiery Salsa

Recipe of the week - Microwave Butternut Squash and Fiery Salsa

Click here

New year's day schedule - 9am and 12pm class only

Workout 12/31/2017

5 x 2 minute round with 2 minutes of rest

Row 25/20 calories
Max back squats (225#/155#)

*Score is total number of back squats

Holiday Schedule next Monday
Holiday Schedule next Monday for Memorial Day

Holiday Schedule next Monday for Memorial Day

Keep up to date with holiday schedule and upcoming events on our events page. We will only have 1 class next Monday 05/29 for Memorial Day. Class will be at 9am - 11am, we will continue our annual tradition with the workout "Murph". This is a well know Hero workout many gyms around the world will be hosting on this date, come get an early sweat on and then enjoy the rest of your day. 

Workout 05/23/2016

As many rounds as possible in 12 minutes

1-2-3-4....

Hang power clean (95#/65#)

Thruster

*Start with and every 2 minutes perform 2 Strict muscle up, must be completed within 1 minute

Team Itchy and Sneezy vs Team "Dan-baggers"
Team Itchy and Sneezy vs team "Dan-baggers" 2017 MHS Athletic Booster club Fundraiser

Team Itchy and Sneezy vs team "Dan-baggers" 2017 MHS Athletic Booster club Fundraiser

On Sunday a few of us tested our fitness with a round of golf at a fundraiser for my high school alma mater. It was Team Itchy and Sneezy (left - Brett, Rob, me, Andrew) vs. Team "Dan-baggers" (right - Joe, Dan, Nick, Kim). I'd like to say our allergies were the reason Team "Dan-baggers" won but that would just be an excuse. It was a beautiful day and we all has fun making great shots and laughing at ourselves with the golf ball we donated to the course... As usual we did win best dressed again! Thanks for coming out to support a good cause and to get a tax write off. The athletic department appreciates the support we bring to this event every year. I think I will try to practice at least once before we play agin next year...

Workout 05/03/2017

For time - 35 minute cap

Buy in - Run 1 mile

Partition any way to complete 

30 Hand-stand push-up (sub piked/push-up)

30 Ring muscle up (sub bar or x2 chest to bar pull-up)

30 Clean and Jerk (175#/125#)

Buy out - 100 double under

Explosive!
 Nik getting explosive with his clapping push up!

 Nik getting explosive with his clapping push up!

Nik showing off his explosiveness during Tuesday's workout with clapping push-ups. Can you make them look as easy as Nik? 

*Come cheerier 4 teams competing this Saturday in Pleasanton - Details here 

Workout 04/19/2017

"Air Force"

For time

20 Thruster (95#/65#)

20 Sumo deadlift high pull

20 Push jerk

20 Overhead squat

20 Front squat

*Perform 4 burpee every minute starting at 1:00. Must stop at the top of the minute, pick up where you left off.*

Master the basics
Shauniqe completing Open 17.5 scaled and crushing it! Double unders for her next time...

Shauniqe completing Open 17.5 scaled and crushing it! Double unders for her next time...

Now the buzz of the 2017 Open is over let's get back to thinking about how to accomplish the things that were limiting or difficult in those workouts. Going back to the basics and working on mastering them is a great way to improve your overall abilities. Keep things simple, scale as needed and dose it with the same intensity you were attacking the Open. Start with one thing at a time to work until it becomes an afterthought and then move on to the next. Keep it simple!

Workout 04/05/2017

A - Every 3 minutes for 15 minutes

3 Push Jerk (escalating load)

B - For time 

30 Thruster (95#/65#)

30 Handstand push-up (sub piked)

Run 800 meters

*Think fast and scale to make it challenging but you can keep moving. Sprint the finish!

Food, fitness and fun, what else?
Time for our quarterly 5k run!

Time for our quarterly 5k run!

Out of the cave will be here on Wednesday 03/29 from 7 - 8:30pm, let them take care of thinking about what to eat for dinner with delicious Paleo meals. 

*This Saturday 04/01 9am class will be our quarterly 5k run, be on time, bring your running shoes and a friend. 

*Saturday 10am - 11am test your Snatch and Clean & Jerk, this will not be a coached class. Warmup, mobilize and let's see what you can do!

Workout 03/29/2017

4 x 2 minute rounds with 2 minutes of rest in between rounds

25/20 Calorie row/ski

10 Hang power snatch (75#/55#)

Max Strict handstand push-up (sub piked)

*Score is number of handstand push-ups accumulated, scale to get at least 1 hand stand push-up*  

Schedule Change!
Cardio classes will now be at 8am on Saturday

Cardio classes will now be at 8am on Saturday

Cardio classes will start at 8am starting this week, thanks for the feedback on making this change and hopefully we will see more of you in the morning!

Workout 03/07/2017

A - Every 3 minutes for 15 minutes

10 Push Press (escalating load)

B - As many rounds as possible in 9 minutes

3- 6- 9- 12- 15- 21- 24- .....

Deadlift (185#/125#)

Slam bal (40#/30#)