Gryphon Strength & Conditioning

5 rounds

• 10 pushups
• 5 handstands

Followed with a half hour of shooting hoops!

Saturday

A Chipper for time:

• 40 Swings
• 25 Pushups
• 30 Situps
• 40 Ball Slams
• 30 Dumbell Presses
• 20 Jumping Pullups

LSD

LSD = Long Slow Distance

This morning's workout: row 30:00 for distance

Kathy beat her last effort on March 30th by 331 meters!

"Fran"

21-15-9 reps of:

• Thrusters
• Pullups

Sprints

• 4 rounds of 125 meter, rest 1:00
• 2 rounds of 250 meter, rest 1:30
• Rest 5:00
• Repeat

Score is the pace of the round with lowest pace per 500 meters, e.g.. a 55 second for 250 meters is a 1:50 pace.

Interval mix

Row at a set pace for 500 meters for as many rounds as possible. 1:00 rest between rounds.

Rest 5:00

Row at that same set pace for 1,000 meters.

Folks from Boston

Today we had a couple visiting from Boston. The workout for the day was:

Gotta love video, it doesn't hide a thing;

Download 100_2191.mov

Here towards the end of the workout we see some lower back rounding. Something to work on.

Tabata Wattage

Rowing using the Tabata Protocol :20 work/:10 rest with the monitor set to wattage. INcrease the wattage on each round.

Followed by this chipper, done for time:

Jumping pullups:

Pulls

Snatch-grip pulls from the floor, 8 or more singles, working up to a maximum weight.

These are done like explosive deadlift shrugs, using the double knee bend. These are not high pulls. Maximum weight is based on ability to maintain proper technique and body position under increasingly heavy loads.

Sunday and some new folks

Today's workout:

2 rounds for time:

• Run 400 meters or row 500 meters
• 5 pullups
• 10 burpees
• 15 box jumps
• 20 ball slams

Kevin finished in 10:38, Sharon in 16:10, Linc finished in 10:07