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Friday – “I’m not afraid of storms, for I’m learning how to sail my ship.” Louisa May Alcott

September 19, 2014
CF1
5 x 5-8 strict pull-ups
 
5 RFT
10 push press
15 V-Ups
100 single unders
 
CF2
1) hang snatch (mid thigh) 2 x 2 @ 75%, 3 x 2 @ 80%
 
2) Snatch Pull 5 x 5 @ 80%
*heel sstay flat on the ground
 
next do 3 or 4
 
3a) Good mornings 3 x 6 @ 30% of BSQ
3b) 3 sets
20 plate twists
15 back extensions
 
4) for time:
30 cal’s rowed
30 burpee over ur bar
30 hang cleans 135/95
 
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Thursday – “Patience is not simply the ability to wait – it’s how we behave while we’re waiting.” Joyce Meyer

September 18, 2014
CF1
Back Squat
10 -10 – 10- 10
warm-up to an opening weight, then add 5-10# each set if you can.  reps 8-10 should be tough.
 
3 rounds
8 ea KB 1 arm cleans
8 ea KB step ups
(held on shoulder)
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CF2
For time:
20 thrusters
20 box jump overs
20 power cleans
20 burpees
20 KBS
20 pull-ups
400m run
9:18cf2b 9:18cf2a 9:18cf2c

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Battle for the Board

September 17, 2014

grace

Our latest times for Grace have been posted on our leader board. Don’t see your name? Don’t worry–this Saturday, September 20th, you’ll have another chance to get your name on the board. The Battle for the Board will run from 8:00am-10:00am, and all you have to do is sign up on MBO. You’ll have the opportunity to complete one of the name wods with a fellow Body Armor member there to help count your reps and validate your time. The event is open to All Levels of participants as we will offer a scaled version of the wod. We will announce the wod on Saturday, as well as place you in a heat depending on which version of the workout you choose to do. If you have any questions, talk to Jill–and please note, all other classes are canceled for the morning.

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Wednesday – “Opportunities are like sunrises. If you wait too long, you miss them.” William Arthur Ward

September 17, 2014
CF1
Deadlift 5 x 3
 
8 rounds
2 minutes each round, rest for the remainder of the time
6 power cleans
6 deadlifts
6 bar over burpees
6 push-ups
*choose a Clean weight that will challenge you.  Each round should take close to a minute to complete
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CF2
1) Front squat 3 x 4 @ 87%, 2 x 3 @ 87%
 
2) Clean & Jerk 2 x 2 @ 75%, 3 x 2 @ 80%
 
next do 3 or 4
 
3a) Snatch DL 5 x 4 @ 110%
3b) Randy-ish, with an 8 minute cap
75 Muscle Snatches for time 75/55
 
4) 3, 6, 9 (always adding 3 reps)
HSPU’s
L-Pull Ups
(how far can you get in 15 minutes
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The Awful Reign of the Red Delicious 

The Awful Reign of the Red Delicious

How the worst apple took over the United States, and continues to spread

 
 
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Barbells for Brighton

September 16, 2014

barbells for brighton

Friends, please don’t forget to sign up for Barbells for Brighton. The event will be held on Saturday, October 4th, but you’ll need to register by the end of this week so that the proper t-shirt sizes can be ordered. For a $25 donation, you’ll get a shirt and three wods! This is the third year that Body Armor has teamed up with the Brighton Center to help raise funds for their educational programs, and we’re hoping that this year will be the biggest success yet. Click here for more information about Brighton’s amazing mission, and register today!

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Tuesday – “Step with care and great tact ,and remember that Life’s a Great Balancing Act.” Dr. Seuss

September 16, 2014
CF1
Tabata + run
 
Pull-Up’s + 400m run
squats + 400m run
push-ups + 400m run
sit-ups + 400m run
*everyone starts the tabata together. 
**400m run starts at the end of :10 rest cycle on last set
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CF2
1) Hang Clean (mid-thigh)
8 min EMOM of 2 reps @ 73%
 
2) PP 85% 2 x 4, 87% 3 x 3
*if you did PP in yesterday’s WOD then do:
Snatch Balance
75% 2 x 3, 80% 2 x 2
 
5 rounds for time:
20 UB Russian KBS 32/24
20 st. leg sit-ups
*feet anchored on KB
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Airrosti Evaluations

September 15, 2014

muscles

Tomorrow’s the day! Dr. Lopez and Dr. Offenburger from Airrosti will be at Body Armor from 5:30pm to 7:30pm to help get you back to feeling your best. They will conduct a full evaluation of any nagging injuries or chronic pain that may be bothering you and make suggestions to fix the issue. If you haven’t reserved your spot yet, click here to sign up. There are a limited number of spots available. Please note, you must sign up on your own–we can not register you at the gym. Talk to Jill today if you have any questions. Don’t miss out on this awesome opportunity!

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Monday – “If you tell the truth, you don’t have to remember anything.” Mark Twain

September 15, 2014
CF1
10 minutes to find a 3RM floor press
 
5 rounds (15 min cap)
200m run
*run while carrying a KB with 2 hands anyway you want.
15 burpees
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CF2
1) BSQ 5 x 3 @ 88%
 
2) Jerk 5 x 2 @ 82%
 
do either 3 or 4
 
3) clean pull 5 x 5 @ 80%
*heels stay flat on the ground
 
4) 3 RFT (10 min cap)
15 push press 155/105
20 T2B
75 Dbl U’s
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*For those having a hard time swallowing the Oly strength pill I’ve been trying to feed you over the past 2 months (and yes, this Oly cycle is almost over), hopefully this video will help to motivate you.
 
 


 

 

 

 

 
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