Reindeer Run Update

If you want to run the Reindeer Run 5k this Friday, December 3, please complete the registration form found on the desk and include the $12 registration fee. Since registration must be completed online, I will enter the information for each one of our "family members" using the information your provide me on the form you complete. If you have already filled out the form, you do not have to complete another one-I just need your money. I'm sorry for the confusion.

The forms are due to me today (November 30). You can still register as an individual or on race day, however you will not receive the family discount.

We will meet at TPG at 6 PM this Friday for those who want to head downtown as a group/gang. Our warm-up area will be at the old city plaza building on the corner of North Blvd. and 4th street for those who want to meet us downtown. Remember, we will not have gym training this Friday because the race is your workout!

11.29.10

for total reps

AMRAP in 5 mintes - pull-ups
rest 2 minutes
AMRAP in 5 minutes - push-ups
rest 2 minutes
AMRAP in 5 minutes - 24inch/20inch box jumps

11.27.10

A. In 10 minutes, work to a tough 3 rep back squat.
B. AMRAP in 12 minutes
200 meter run
10 burpees

11.24.10

A. 3 rounds for time
1.5/1 pood kettlebell swing X 30 (unbroken)
run 400 meters

B. 3 rounds for time
20 toes-to-bar
135lb/95lb power clean X 15

Rest exactly 2 minutes between 'a' and 'b.' Your score is your total work time.

Happy Thanksgiving!

Thank you for trusting me to be your coach. Thank you for allowing me to live this dream. I hope and pray that you all have a joyful and peaceful Thanksgiving.

"Grace and peace to you from God our Father and the Lord Jesus Christ. I thank my God every time I remember you. In all my prayers for all of you, I always pray with joy."

Philippians 1:2-4

11.19.10

Sorry. Forgot to post this one.

A. deadlift @ 60% 1RM X 2 X 10 on the minute
B. 200 meter run X 5 on the 2 minute timer

11.23.10

A.split jerk 2-2-2-2-2; rest 90 seconds
B.4 directional plank 30 seconds each X 3; rest 30 seconds

11.22.10

21-15-9 repetitions for time

135lb/95lb back squats
pull-ups
wall balls @ 20lb/15lb

Thanksgiving and The Race

TPG will be closed Thanksgiving day and Friday, November 26. We will have two sessions on Saturday, November 27 at 10 AM and 11 AM. These will be structured workouts (not open gym).

The Reindeer Run is Friday, December 3rd at 7:00 PM. Please fill out the registration form you will find on the desk and return it to me with your $12 entry fee by Saturday, November 27. We are receiving the discounted rate because we are registering as a family. Thank you Ryan for researching this!

Finally, the Christmas party will be held Saturday, December 11. Location TBD. If you have a suggestion for the location, please email me at tpgbr1@yahoo.com.

11.18.10

for time
50 double unders
21 Extended Range of Motion (EROM) HSPUs
75 double unders
15 EROM HSPUs
100 double unders
9 EROM HSPUs

11.17.10

A.front squat 3-3-3; rest 120 seconds
B1.supinated strict pull-ups AMRAP-1 @ 3131 X 3; rest 0 seconds
B2.pistols X 5 each leg X 3;rest 60 seconds

11.16.10

for time

65lb/45lb barbell thruster X 50
knees-to-elbows X 50
400 meter run
burpees X 50
55lb/35lb kettlebell swing X 50
400 meter run

11.15.10

A.overhead press X 5-5-5;rest 120 seconds
B.AMRAP in 8 minutes
10 ring push-ups
10 box jumps @ 24in/20in box

11.12.10

21-15-9 reps
255lb/165lb deadlifts
burpees
pull-ups
**Run 400 meters after every set of pull-ups.

11.11.10

A1.back squat 10-10-10; rest 30 seconds
A2.1 arm overhead press 5-5-5; rest 30 seconds
A3.ring rows AMRAP-1 X 3 @ 3131; rest 60 seconds

11.10.10

2 rounds (un-timed)
20 CrossFit Games Style push-ups
40 sit-ups
60 squats
rest 2 minutes after the second round
50 double unders
rest 2 minutes
200 meter farmer's carry

11.09.10

A. power clean X 2 X 10 on the minute for weight
B. L-sit X 30 seconds X 4;60 seconds rest

11.08.10

AMRAP in 20 minutes

handstand push-ups X 5
L-pull-ups X 7
55lb/35lb goblet squats X 9

Here are the Bartendaz:

On-Ramp

TPG will host an On-Ramp clinic for all new members this Saturday, November 12 from 9am to 12pm. Please email Charles at tpgbr1@yahoo.com if you plan to attend.

Reindeer Run!

The training session for The Proving Ground on Friday, December 3rd will be a 5k run for time held downtown at the Reindeer Run. There will be no training sessions held at the gym on this date. More details to come as we get closer to the race.

The link:
http://www.reindeer-run.com/whenwhere.htm

11.05.10

A1. 55lb/35lb kettlebell turkish get-up X 5 each side X 5; rest 0 seconds
A2. 55lb/35lb kettlebell snatch x 10 each side X 5; rest 0 seconds
A3. 55lb/35lb kettlebell single side rack lunges X 20 (change sides after 10) X 5; rest 60 seconds

11.04.10

5 rounds for times

run 400 meters
10 burpees with a lateral jump over a medicine ball
rest 90 seconds

11.03.10

A. power snatch X 2-2-2-2-2; rest 90 seconds
B. for completion at a brisk pace

navigate over 4 plyo boxes
200 meter run
10 wall balls
200 meter run
navigate over 4 plyo boxes
1 minute of hollow plank

**Perform the above chipper w/ the heaviest medicine ball you can handle. Once you secure the ball from the floor, it does not touch the floor until you are ready to begin the hollow plank. Failure to keep the ball off the deck results in a 10 burpee penalty.

11.02.10

4 rounds for times

24inch/20inch box jumps X 20
pull-ups X 20
rest 60 seconds

11.01.10

A. front squat 5-5-5; rest 90 seconds
B. tabata mash-up
1.5/1 pood kettlebell swing
push-ups

10.29.10

4pm & 5pm

for time
400 meter run
50 pull-ups
400 meter medicine ball carry (20lbs/15lbs)
50 burpees
400 meter run
50 sumo deadlift high-pulls w/ 70lb/55lb kettlebell

6pm (costume team workout)
for time
400 meter run
100 pull-ups
400 meter medicine ball carry (20lbs)
100 burpees
400 meter run
100 sumo deadlift high-pulls w/ 70lb/55lb kettlebell

Please email me your pics from the costume workout and I'll post them!

10.28.10

A. split jerk 2 X 8 on the minute
B. hang power clean 2 X 8 on the minute
C. 4D planks-3o seconds each X 3; rest 30 seconds