Sunday April 29, 2012


Monday April 30, 2012

Thanks to the ECC members that showed support for a good cause @ SCFThis is primarily a transition month.  We will be phasing into a strength block w/ increased loading and decreased volume building to max efforts at the cycle’s end. 

Works to rest ratios, couplets and triplets are used along with a couple of benchmark workouts.  Thus allowing us to hit strength work and mix variety without compromising recovery. 

As always move to the prescribed standards and please scale accordingly.

JBJ- Jacked by July, AKA-Thick Quick & Nasty (in a good way)

Strength: 5x5

BS @ 85%

Odd Sets:

200m DB Farmers Walk

Tuesday May 1, 2012

Lindsay and Bonnie after the Cheshire 1/2 Marathon


800m Run

*50 Pull-ups

*100 Push-ups

*150 Squats

800m Run

*done as 10 sets of 5-10-15

Wednesday May 2, 2012

WOD: 3x3 Rounds w/ 1min Rec

5ea SA KBS

10 SLDL @ ½ BW

Crack Dash