Monthly Archives: February 2007

Catching up

I’m still awaiting details on how to use the FTP so no new photos yet. Here’s what we have been up to: 070226 5×5 Front Squat 5×5 Shoulder Press 5×5 Deadlift Tomorrow 070227 For time: 30 Barbell Thrusters 10 Burpees… Read more »


Wow, we’ve been busy! Lots of new faces coming through the door. Our bars are getting quite a lot of hands-on use. These are exciting times. Today’s workout was “Diane”: 21-15-9 reps of the couplet:225lb Deadlifts and Handstand pushups. For… Read more »

“The Exercise”

We’ll credit this workout to Coach Dan John. Thursday, February 22. 5×5 “The Exercise” Hang Power Snatch Overhead Squat Warmup with the Burgener warmup. Do the Burgener Warmup with an empty bar. Then find a work weight. Do a power… Read more »

Merry Christmakwanzikah!

We got a beautiful present today from our man, Glenn Pendlay, in Wichita Falls. Check it out! Here is tomorrow’s workout. Deadlift 5, 5, 5, 5, 5 Warmup with a lot of reps with the PVC pipe until the form… Read more »

Night Gone Bad

I figured since nobody showed up at 7am today, some people were suffering from a “Night Gone Bad!.” 3 rounds Sumo Deadlift Highpulls (men 24kg, women 16kg) Push Press (25lb medball) Wall Ball (10lb medball) Kettlebell Swings (24/16kg) 4′ Broad… Read more »

Sub a sub sub 070218

Yesterday we decided to sub rowing for running. However we still don’t have any rowing machines so we had to sub sumo deadlift high pulls for rowing. 3 rounds of 100 SDLHP 2 minutes rest between each round. Post time… Read more »

Poor Man’s Total

070217 Max reps Deadlift Max reps Shoulder press Max reps Squat Take one pair of kettlebells or dumbbells do as many deadlifts as you can without letting go of the weights. Rest three minutes. Use the same weight and do… Read more »


People have been commenting that they want more frequent updates on the site. So here you go… Todays workout was “Li’l Linda” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of the following Deadlifts Planche pushups Hang… Read more »

I Hate that Guy

More than a handful of folks have asked for an instructor schedule – presumably less to attend classes of people you like (say, Court), and more to avoid classes taught by verbose sadistic assholes (say, me). To that end, here’s… Read more »