PSG aka "The Meat Locker"

I was considering getting a space heater for the box, then I came across this on a popular fitness publication's website:


Q: My gym is frigid. does the cold air affect how much fat I can burn?

A: Actually, that freezerlike environment may help you. Exercising in the cold can prolong high-intensity interval work [sound familiar?], while hotter temperatures often lead to quicker exhaustion. What's more, a polar-style workout can mildly stimulate your metabolism to boost fat loss.

WOD

100 Burpees For Time

WOD

"Jonescrawl"

3 Rounds:

Bodyweight Deadlift X 10
Boxjumps X 25

Rest Day

WOD

30-20-10

Box Jump
Weighted Situp @ 35#
Burpees
Pullups /2

WOD

“Unworthy” (source: Gym Jones)

Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40
Pull-up: 20-10-5-10-20

Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up



Improvising

Videos

PSG videos now have a permanent home. Link is on the right side of the page. Now I just need someone else to agree to be in one.

WOD

3 rounds for time of:

33 pushups
33 situps
33 goblet squats, 16 kg

WOD

7 Rounds For Time:

10 Box Jumps
10 Pull-ups
10 DB/KB/BB Push Press

Suggested loading of 45% of bodyweight. Example 200lbs*.45=90. 90/2=45lbs or 2 x 45lb dumbbells.

WOD

Max Rounds

Minute 1 - 1 Push-up
Minute 2 - 2 Push-ups
Minute 3 – 3 Push-ups
Minute 4 - 4 Push-ups...

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Rest Day

WOD

1 round of “Helen” for time.
5 min rest
21 round of KB (70#) “Fran” for time
5 minute rest
21 round of “Donkey Kong” for time

WOD

Run 400m

5 Rounds of:

10 Pull Ups
15 KB Swings
20 Push Ups

Run 400m

WOD

3 Rounds For Time:

25m Flying Burpees
25m Farmer Carry @
10x Pull-ups

Mini-Vaca

I'm headed to Eufreakra Springs this weekend. So you'll have to come up with your own damn WODs for a few days :)

WOD

5 rounds for time:

3 weighted pull-ups, 35lbs
6 strict pull-ups
9 kipping pull-ups

Make Up Day

Pick a WOD off the site and do it. Post WOD and results to comments.



"I felt sorry for guys packed into gyms, trying to look like how Calvin Klein or Tommy Hilfiger said they should."

-The Narrator, Jack

Rhabdo Is Strong...

Good Clean Fun: Jason "Rhabdo" Kaplan from Jon Gilson on Vimeo.

WOD

Max Rounds in 20 minutes:

8 left arm kettlebell snatches
8 right arm kettlebell snatches
10 pull-ups
10 burpee KB deadlifts

WOD (Amended Due To Rain)

Max Reps KB Bench on Swiss Ball

For Time:
KB Swing and Burpee circuit
R1 looks like: 10x KBS + 1x Burpee
R2 looks like: 10x KBS + 2x Burpee
R3 looks like: 10x KBS + 3x Burpee
Repeat up to 10x Burpees

Then:
Max Reps KB Bench on Swiss Ball

WOD

"More Tears & Power" (not quite; - Rings and 53 lb KB)

KB Swing 5-10-15-20
Knees-to-Elbows 20-5-10-15
Push-up 15-20-5-10
Squats 10-15-20-5

First round looks like: 5x KBS + 20x KTE + 15x PU + 10x Squat

WOD

“Jonestown Sprint”

15-10

Burpee/Pullup Combos
KB Push Press @ 70#

I'm Back

Sorry for the lack of post the last few days...

Complete as many rounds as possible in 20 minutes of:

10 Pull-ups
70 pound Thruster, 10 reps

WOD

25-20-15

KB Thrusters
KB Power Cleans
KB Swings