Gryphon Strength & Conditioning

Clean & Press

Today's workout:

20 minutes of clean & press. Score is total tonnage.

The girls hit Jerks and Deads

Thursday pm workout: 10 minutes of jerks, 2 minute rest, 10 minutes of deadlifts.

Scoring is as follows: Each jerk earns 1 point for 1/4 bodyweight, 1.5 points for 1/3 bodyweight, 2 points for 1/2 bodyweight. Deadlifts get 1 point for 1/2 bodyweight, 1.5 points for 2/3 bodyweight, 2 points for bodyweight. The heavier the bar, the more points each lift earns. This scoring encourages people to make this more of a strength workout with heavy weights than a cardio workout with lighter weights. Good job Lisa, Adrienne and Katie!

A rare LSD workout

An occasional LSD (Long Slow Distance) workout can be a good thing. Thursday's am workout was a 30 minute row for distance.

Bust it out!

21-15-9 reps of:

• Dumbell Deadlift
• One-arm Dumbell Press
• V-sits

Done for time and load. Compare to October 17, 2006

Evening workout

For time:

• 1 mile run
• 1,600 meter row
• 15 pushups
• 15 Hollow rocks
• 15 pushups
• 15 Hollow rocks
• 15 pushups
• 15 Hollow rocks
• 15 pushups
• 15 Hollow rocks

Sunday a.m. S&C class at Paragon Dance

The Warmup:

• Jumping jacks 1:00
• x-hops (feet together hops, counter clockwise and clockwise around an X) 1:00
• 15 Good mornings
• Shoulder dislocates with PVC pipe
• 15 overhead squats
• Samson stretch
• Hip twists
• Medicine ball tosses
• Supine hip twists, 10 each side
• Side lunges (Cossacks) 10 each direction

The workout:

1:00 on, 0:30 rest

• Burpees
• Hollow rock
• Lunges, 2 forward, 2 back
• V-ups
• Squats
• Burpees
• Abmat situps
• Squats
• Abmat situps
• Lunges

A snowy day in Arizona...

We had some good snow last night! Photo is from this morning.

Today's workout - 20 minutes of:

• Chinups (ring rows) x 10
• Pushups x 5
• Romanian Deadlifts x 5

Score the number of rounds completed.

Kathy S. - 6 rounds with ring rows, pushups from knees, 35kg

Rowing Intervals, handstand practice

Using a default workout that comes with the Concept II Rower, row 9 intervals:

• 1:40 row/20 rest
• 1:40 row/20 rest
• 1:40 row/20 rest
• 1:40 row/20 rest
• 1:40 row/2:00 rest
• 1:40 row/20 rest
• 1:40 row/20 rest
• 1:40 row/20 rest
• 1:40 row/20 rest

Bill: 3,111 meters

Kathy 3,152 meters

Compare these results to October 12th, 2006 when Kathy rowed 2,878 meters and Bill rowed 2,327 meters. That's a 9.5% and 33.7% improvement respectively!

Here's Don from the class at the Paragon Dance Studio working on his handstands and handstand pushups:

Five by Five

• Overhead squat 5-5-5-5-5
• Back Squat 5-5-5-5-5
• Deadlift 5-5-5-5-5

Work up to a max load by set four or five.

20 minutes to Row

This morning's workout was a 20 minute row. Score is total distance rowed.

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