Gryphon Strength & Conditioning

Rowing Intervals

From the "Custom Workouts" menu that come with the C2 rower:

• Row 1:00, rest 1:00
• Row 2:00, rest 2:00
• Row 3:00, rest 3:00
• Row 4:00, rest 4:00
• Row 3:00, rest 3:00
• Row 2:00, rest 2:00
• Row 1:00, rest 1:00

Download HarlanRow100_1587.mov

"How To Row" from the Concept2 website

Rowing Demonstration by Peter Dreissigacker of Concept2

More big improvements in scores from everybody. Bill averaged a 2:48 pace, Kathy 2:26, Harlan did 2:49 (HUGE improvement there). Compare to three months ago.

Overhead Squats

From the Crossfit HQ Workout of the Day:

Overhead squat 5-5-5-5-5

A Repeat and a Good Result

This workout was a repeat of Oct 5th - 20 minutes of clean & press.

Bill did 1,880 kilos (4,144 lbs. or 2.07 tons) using 20 kilos. That's more than a 33% increase in work capacity.

Kathy did 1,260 kilos (2,777 lbs. or 1.39 tons) using 14 kilos. That's a 42% improvement. Good job!

Sunday at Paragon Dance Studio

Warmup:

• Jumping Jacks 1:00
• Hop 1:00
• Good Morning 20 reps
• Samson Stretch 20 reps, twice per side
• Plank Twists 20 reps
• Supermans 20 reps
• V-Sits 20 reps
• Seated Supports 75 seconds
• Medicine Ball Toss, 30 per side
• Supine Hip Twists 20 reps
• Shoulder Dislocates with PVC
• 10 Overhead squats
• Side lunges (Cossacks) 20 reps
• Rest 3 minutes

Workout:

• Squat Thrusts, 6 rounds of 0:40 work/0:20 rest
• Wall Ball, 11-foot target, 20 reps

Finish with contract/relax hamstring stretch

Post Thanksgiving Workout

Row 5K

A Quick Chipper

For time:

• Run 800 meters (or row 1,000 meters)
• 40 swings
• 30 pushups
• 20 V-sits
• 15 pullups
• 10 grippers (left, right)

Pull and Push

6 rounds for time (and load):

• 5 deadlifts
• 5+5 one-arm standing barbell press

Powerlifting low-bar squat vs. weightlifting high-bar squat:

Practice on the snatch

Today we worked on technique for the snatch. Timing, body position, pulling motion, etc.

7 rounds

• Squat Clean & Push Press x 5 (weight at ~1/2 of 1 rep max)
• 5 Knees To Elbows
• 5 pushups

For time.

"Cindy!" long time no see

Friday workout:

"Cindy"

• 5 pullups
• 10 pushups
• 15 squats

20 minutes, max number of rounds. Pullups and pushups are assisted if needed.