Monday, September 30, 2019

September 30 2019



 Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps

Strength:

5 Climbing sets of:

2 Strict Press + 3 Push Press

Friday, September 27, 2019

September 27 2019




Class at 5PM Today

Conditioning:
1 Round For Time: 

Run 800M
50 Air squats 
40 Pushups 
30 Situps
20 Calories Bike
10 Pullups

**Rest 5 Minutes and Repeat 


Strength:

Back Squat 
4-4-4-4-4

 

Wednesday, September 25, 2019

September 25 2019


Class at 5PM and 6PM Today 

Conditioning:

 10 Rounds for Time of: 

10 Thrusters 95/65
30 Double Unders




Strength:

Deadlift
4-4-4-4-4


Monday, September 23, 2019

September 23 2019

Class at 5PM and 6PM Today 

Conditioning:

 5 Minutes as Many Reps as Possible of:

5 Dumbell Squats
10 Burpees over the Dumbells
15 Dumbell Box Step Ups
20 Dumbell Snatches

*50/35 

*Rest 1 Minute and repeat 2 more times


Strength: 

Weighted Strict Pullups
 3-3-3-3-3-3

**Accumulate 40 Strict Pullups if <3 Unbroken Pullups

Friday, September 20, 2019

September 20 2019


Class at 5PM Today 
Conditioning:

Teams of 2 Complete as Many Rounds as Possible in 16 Minutes of:
8 Calories Bike 
8 Power Snatches 95/65
 8 Pullups
8 Overhead Squats 95/65
 8 Burpees

Partner 1 completes all calories then partner 2 completes all snatches before partner1 completes all pull ups then partner 2 completes all overhead squats before partner 1 completes all the burpees and so on....



Strength:
 On The 2nd minute for 14 Minutes complete:

High Hang Power Snatch +
Hang Power Snatch +
Full Snatch

**Climb AFA
 

 Note:

Last call for hooded sweatshirts, anyone who wants one and hasn't already, should email me size and color before noon, they will be the same brand and fit as last year but we can choose from Black, Red or Blue.  Breslin.dave@gmail.com 

Wednesday, September 18, 2019

September 18 2019



Class at 5PM and 6PM Today 

Conditioning:
 For Time:

Run 800M Then: 
5 Rounds of: 
30 Pushups
20 Box Jumps 
10 Toes To Bar  
5 Power Cleans 155/105


Strength: 

Bench Press
3-3-3-3-3

Note:

I will be putting in another order for zip-up hooded sweatshirts Friday. Anyone who would like one will need to email me size and color, they will be the same brand and fit as last year but we can choose from Black, Red or Blue. Again they are $45 each and I won’t be ordering any extras so if you want one be sure to email me your size at Breslin.dave@gmail.com before Friday. 

Monday, September 16, 2019

September 16 2019



Class at 5PM and 6PM Today

Conditioning:
On The 2nd minute for 16 Minutes Complete:

16 Wallballs
8 Burpees 
4 Thrusters 115/75


Strength:

Thruster
3-3-3-3-3

*Take from a rack

Friday, September 13, 2019

September 13 2019




 
Class at 5PM Today
(Yes, there is class tomorrow)
Conditioning:


Begin a new round every 3 minutes of:

Sprint 400M
Max Strict Pullups

Strength:
Deadlift
7-7-7-7
Note:

I will be putting in another order for zip up hooded sweatshirts next Friday. Anyone who would like one will need to email me size and color, they will be the same brand and fit as last year but we can choose from Black, Red or Blue. Again they are $45 each and I won’t be ordering any extras so if you want one be sure to email me your size at Breslin.dave@gmail.com before next Friday. 


Thanks to Roy For putting the following together for those heading to Mount Washington tomorrow morning in memory of Sean Collier. 

READ THIS AND PLAN ACCORDINGLY:

 There is parking and bathrooms at the meeting location, AMC Pinkham Notch Visiting Center, 361 NH-16 Gorham NH 03581.  We are meeting there on Saturday morning at 07:00.  Traditionally we don't get started hiking until closer to 8 but try and get there early for a group picture.
*    you can expect the ascent to take roughly 2.5-3.5 hours maybe a bit less for those pushing.  There is a shuttle van that will take hikers down from the summit or you can hike down.  There is always a solid group that hikes both ways.  There is a plan to eat lunch at the restaurant after the hike (at the Pinkham parking lot location).  
*    Bring some good quick energy snacks for the trail.  Things such as protein bars, trail mix, banana, are good choices.  Obviously fresh drinking water is a must.  Dehydration can occur regardless of temperature, so having a consistent plan of drinking water throughout the hike is important.  Do not plan on drinking from streams without a filtration device as there are parasites in these waters that will make you regret it.  Generally speaking, you should drink about one quart (32 oz) for every two hours of hiking (2 quarts is plenty). 
*    Temperatures will likely be in the mid-50s while hiking out of Pinkham's Notch up the Tuckerman Ravine Trail.  As we ascend the temperature will drop to the 40s and there will likely be wind and rain.  Hikers should pack rain gear.  I always dress in layers with wicking type material closest to the body to keep perspiration away from the skin and allow it to evaporate efficiently.  Best to stay away from cotton.  Have a sufficiently sized backpack so you can carry all of your gear and put layers on and off depending on conditions.  Bring an extra pair of socks in case your feet get wet. A windbreaker, as well as a hat and gloves, is also a smart addition to the gear.  Toilet paper.
*    Small first aid kit with bandaids, gauze, ointment, acetaminophen,  moleskin for your feet if you get a hot spot for a loose sock, bug spray.
*    The visitor center at the summit does take credit cards but I always make sure I have cash in case there are issues.  They serve food there and have ample bathrooms.  

Look forward to a great time.  Allen Collier, Sean's father will be there to thank everyone and as usual, will be hiking with the group.




Wednesday, September 11, 2019

September 11 2019

 Class at 5PM and 6PM Today 

Conditioning:

4 Rounds for Time of:

14 Power Cleans 115/75
28 Box Jump Overs 
 14 Knees to Elbows
28 Pushups



Strength:

On the 3rd Minute for 15 Minutes complete the following as a complex:

1 High Hang Power Clean 
1 Hang Power Clean
1 Power Clean 
1 High Hang Squat Clean 
1 Hang Squat Clean 
1 Squat Clean

*Climb AFA

Monday, September 9, 2019

September 9 2019


Class at 5PM and 6PM Today

Conditioning:

For Time:
 
50 Double Unders
100 Back Squat 45/35
50 Double Unders
75 Push Press 75/55
50 Double Unders
50 Deadlifts 165/105
50 Double Unders
25 Lateral Burpees


Strength:

Back Squat
3-3-3




Friday, September 6, 2019

August 6 2019



 Class at 5PM Today

Conditioning:

As Many reps as possible in 12 minutes climbing in sets of 3,6,9,12...etc of:

Power Snatch 115/75
Pushup 
Pullup 

Strength:

Push Press
7-7-7-7


Wednesday, September 4, 2019

September 4 2019




Class at 5PM and 6PM Today 

Conditioning:
 For Time:

Run 800M
50 KB Swings 
40 Burpees 
30 Wallballs
20 Box Jumps 30/24
10 Deadlifts 315/185

*15 Minute Time Cap
 

Strength:

Bench Press
7-7-5-5-5