Month: November 2018

Saturday, December 1, 2018

Workout:  Test a Benchmark -OR-  Make Up a Missed Workout CF Options: Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girl 1RM Lifts or Runs/Rows    

Friday, November 30, 2018

Workout:  10 Rounds For Max Calories of: Row 45 Seconds, Rest 15 Seconds Row 30 Seconds, Rest 30 Seconds Row 15 Seconds, Rest 45 Seconds There is no rest between rounds.  

Thursday, November 29, 2018

Workout:  Front Squat: 1-1-1-1-1-1-1 Reps Accessory:  3×10 Barbell Hack Squat

Wednesday, November 28, 2018

Workout:  4 Rounds For Time of: 100 foot Walking Lunge 30 V-Ups 30 Pull-Ups Accessory:  3×10 Hip Extensions   Shout out:  Give Tom Graff a high five if you see him in the gym or around the  neighborhood.  Tom completed the Seattle Half Marathon this last week and he’s prepping for bigger and better.  Check out …
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Tuesday, November 27, 2018

Workout:  Shoulder press 3-3-3-3-3-3-3 Reps Accessory:  3×25 Banded Face Pulls 3×20 JM Press   While exercising will release endorphins thereby making you feel better while you’re sick.  If you’re exercising in an effective way, with intensity, you are slowing down your immune system’s adaptive response to infection.  To read more visit the main blog.