Month: December 2013

It just got really quite in here.
Happy New Year. The beatings will continue in 2014 unless morale improves.

One show only on New Year’s Day: an 11 a.m. holiday workout. Please sign in here.

You can view the holiday schedule here. Things are back to normal starting Jan. 2.

Happy New Year!

Kasia on the press!
Kasia on the press!

Please note there is only a noon class on Dec. 31, with Dale’s Garage running from 1 to 3 p.m. All regular classes are cancelled on New Year’s Day in lieu of the holiday workout at 11 a.m. Please sign in as you normally would. See the holiday schedule here.

Press 5-5-5

Push press 5-5-5

Gymnasty and Gymnasty+

Dale’s Garage Optional workout: Log Driver’s Waltz

20 deadlifts (275/185 lb.)

Row 400 meters

20 chest-to-bar pull-ups

Row 400 meters

20 thrusters (135/95 lb.)

Row 400 meters

20 chest-to-bar pull-ups

Row 400 meters

20 ring dips

Row 400 meters

20 burpees

If you don't have double-unders yet, make it a New Year's resolution!
If you don’t have double-unders yet, make it a New Year’s resolution to get them!

As many rounds as possible in 20 minutes of:

15 wall-balls (20/14 lb., 10/9 ft.)

Sprint 90 feet

8 hurdle burpees

30 double-unders or 60 singles

Rest 1 minute

Skills

Bench press 5-5-5-5-5

Max parallette shoot-throughs in 2 minutes

Rest 1 minute

Max dumbbell snatches in 2 minutes (70/55 lb., alternate arms)

Rest 1 minute

Max dumbbell burpee box-overs in 2 minutes (50/35 lb.)

Note the false grip. If Zoey keeps pulling and rotates her elbows upward, she will find herself on top of the rings for a muscle-up. She did that the next day.
Note the false grip. If Zoey keeps pulling and rotates her elbows upward, she will find herself on top of the rings for a muscle-up. She did that the next day.

Sumo deadlift: Work up to a medium-heavy 5 reps

Di

21-15-9 reps of:

Deadlifts (225/155 lb.)

Hand-release push-ups

Dips

Gymnasty

The green fields of summer, and burpees.
The green fields of summer, and burpees.

Not for time: 10 Turkish get-ups plus waiter walks (5 per arm)

Ring rows 8-8-8-8

Open Event 12.1

As many reps in 7 minutes of:

Burpees to a ring or bar about six inches above your reach

Compare your score here.

Dave working on jerks: A slight bend in the back knee will allow the torso to stay more upright. Good work!
Dave working on jerks: A slight bend in the back knee will allow the torso to stay more upright for an even better position. Good work!

All regular classes run as scheduled today. View the holiday schedule here.

20 minutes: snatch work

20 minutes: clean-and-jerk work