Roving bear – roaaaaar!

Is mercury in retrograde? We are having some significant technical difficulties! Extensive blog about the Olympic Lift workshop tomorrow! Have fun!!!!

Roving Bear 16/10
5 rds for time
4 walking lunges
7squat cleans
4walking lunges
7 front squats
4 walking lunges
7 push press
4 walking lunges
7 jerks


Wanna improve your oly lifts? Then this seminar is for you!

On July 6th, we’re having an olympic lifting seminar with Jeremy Rutledge!

Jeremy is an olympic weightlifting competitor and coach from the South Central Barbell Club in Oklahoma.

Jeremy paid us a visit a while back and I can tell you that after spending a few hours with him, I was completely different lifter. This seminar is definitely something you do not want to sleep on!

Again, it’s on July 6th, from 2:30-5:30pm and it’s only $20 to register. ($20?? Craziness!) DON’T MISS OUT!


 

Thursday
5 Rounds for time of:

5 Split Shoulder Press (95/65)
10 Rollouts
15 Goblet Squats (16/12kg)
20 Abmat situps


ONE HEL(en) OF A TESTIMONIAL!!!!!

Monday, June 25, 2012 3:01 PM

Hey Coaches,
     The Helen Challenge, that I participated in, has forever changed me. It is the first time in my life that I finished last and felt like I had won. I have never had to dig so deep to discover what I am capable of. The truth is, it was only two days earlier that I completed my first unassisted kipping pull up and managed to do only 3 consecutively. The fact that 36 would be required in the challenge was frightning. After questioning myself numerous times, I decided using a band for assistance would be wise. However, after a few pushes and words of encouragement, from Heather and Tait, I put the band away and RX it would be. Not only did I believe this was impossible, but thought it was ridiculously insane. I placed myself in the last group knowing that if I could finish my time would be slow. As the start time arrived fear and anxiety oozed from my pores. It was a real test, both mentally and physically, to finish the challenge. I may have conquered it with a slow time, ripped hands, and completely drained, but none of that mattered. What I realized was stepping out of my comfort zone and achieving the unthinkable is where true victory lies and where great things are possible.  I thought the Helen Challenge would be something I checked off my to do list for the day, instead those 21 minutes and 48 seconds will stick with me for a lifetime. I wonder what else I could accomplish in my life with that same courage? Thank you Undisputed for continuing to be a positive influence!!!!!!  Much love, Shelley Hilliard

P.S. Don’t completely misunderstand me, having the fastest time would feel pretty damn good as well.


This is exactly why we do what we do. We thank you for giving us the opportunity! We are grateful for you, Shelley and each and every one of you! THANK YOU THANK YOU THANK YOU!…. If you didn’t already know, I am all teared up!!!!!!

 

Wednesday:

10 rounds for time-

10 Med Ball Cleans

10 Wall Balls

20 Mountian Climbers (1 = 1 )

10 Games Pushups

 

 


Snatch test!

Strength=

Strict Shoulder Press- 5 X 5

then:

10 minute Snatch Test (24kg/16kg)- how many can you get done???

How about a little game where you guesstamate and then we see how close you were??? FUN!!!!!!!

 

 

 


You’re a pood!

7 Rounds of

5 Clean Grip Deadlifts (225/135)

5 Strict Toes to Bar

5 Box Jumps (24/20)

5 Strict Pull ups

5 Kettlebell Swings (2 pood/1..5 pood)


Look out. Here comes Helen!!!

Hey Undisputed peeps- You only have a few more days to register for Helen. The Prelims are this Saturday at 2:30. Helen is a 400 meter run, 21 Kettlebell Swings, 12 pullups- 3 Rounds for time. It is a workout the EVERYONE can do and get better at. The finals will be August 18th. it is a $35 buy in, almost all of which will go into the prize pool!!! This is an excellent opportunity to join together with your fellow team mates and work towards a common goal and purpose. Improving your time in this work out is something specific to strive for or towards will only give access to excellence and focus. Don’t miss out!!!! It is going to be a blast!!!!

 

For Friday:

 Ante…heavy split jerks
 8,6,4,1,1,1,1,1…max

 Cash out:

Ring Dip/Pushup/squat
 One of each the first minute.
 2 of each the second minute….
 Etc. how deep can you get. It’s over when you can’t complete the assigned movements within the minute.


So fresh and so clean and jerk

Thursday
5×5 clean and jerk 185/125
Each set of 5 starting at the 2:30 mark
  followed by…
1mile run for time
Starting at 11:30 mark


Superman

WOD
In 20 minutes
50 “supermans” (hold and contract 1second each)
…then ASAP AMRAP
5 dead hang pullups
10jumping lunges
15 hollow rocks


Tabata…. is the warmup

Tuesday
Warmup:
Tabata squats
Followed by some mobilization and rolling out

Strength:
Back Squats 5×5 65-75% max

Cookie:
200 mtr run
Rest 1 minute
2 minutes max burpees
Rest 1 minute
200mtr run
Rest one minute
2 minutes max burpees.
Score is number of burpees

 


Squat cleans and more…

Warmup-run 800
Skill. Med ball clean

Buy in:
3 squat cleans each minute for 8 minutes
70% 1rm

WOD
21-15-9
Front squat 95/65
Burpee pullup
Box jump



Mobility WOD