Tuesday, March 30, 2010


Warm up: run build up sprints of 50m. then hip mobility circuit and shoulder mobility circuit, active mobility warmup

str: shoulder press 12 reps, then push press 12-9-6

wod: run 400m, 25 abmat sit ups, 25 k2e, run 400m 25 weighted sit up, 25 half get ups, run 400m, 25 atomic sit up, 25 floor wipers, run 400m.


Monday, March 29, 2010

Keg-u-lators... Mount up!

Yes Tyler?

Warm up- Run 1mile, then 3 rounds of 5 pull up, 15 lunges, 10 sit up, 10 back ext

WOD: Tabata All this stuff

Push up
Squats (bottom 2 bottom)
Row for calories

Looks easy... and looks can be deceiving.

Saturday, March 27, 2010


If you guys haven't heard, we are all attending the alumni house tonight to watch the UFC Fight. Anyone is welcome! Come one and come all!

**Week Update**

This week was very challenging. Everyone, and I mean everyone brought their "A" game this week. In the 9am class, we had a few girls get their first kipping pull ups!

Sarah Courtney did 30 kipping pull ups in a workout. The week prior, she was in the purple band only dreaming of kipping away to pull up freedom!

Grant represented the 6am group by adding 20lbs to his best dead lift. Not only did he add weight he completed 55 reps with this new dead lift weight!

Paula and Anna had an awesome work out this week, where they finished within 1 second of each other. It was awesome!

If all of you keep up the hard work, pair it with the diet we keep harping on you will get the results you want! Awesome WEEK!

Friday, March 26, 2010


Friday Funday

30 Chest to bar Pull-ups
15 Deadlifts (225/155lbs)
400m run
30 Push-ups
30 double unders
30 KBS
30 Front squat (135/85lbs)
400m run
15 Deadlifts (225/155lbs)
30 Chest to bar Pull-ups


run 50m holding 45lb plate, 10 squats holding plate, run 50m with plate, 10 squats with plate, 30 box jump, 30 sit up, 30 ball slam 3 rounds.

Thursday, March 25, 2010

Wednesday, March 24, 2010


warm up: row 250m, 20 push ups, 20 pvc pass thru, 30 double unders, 20 situp, 20 back ext, 10 burpees.

WOD: 5 rounds
200m run
20 dumbbell push press (m 40/f 25)
20 supine ring rows
5 burpee

Time of Day: Viva- 13:34, Female TOD: Diddy 18:41

Monday, March 22, 2010


Warm up: work on 3 pulls of clean. then spend 10min working up to a heavy power clean. Do not exceed 80% of 1rm.

str: 3x5 dead lift. 65, 70 and 75%


1 power clean
10 push up
15 wall ball

2 power clean
10 push up
15 wall ball

continue until you get to 10 power cleans. 15min time limit. Use 155 or 135 on the clean, girls, 95- 75

What is up with all these names?

Warm up: 25 jumping jacks, 5 hand stand push ups, 10 burpees, run 50m, 20 squats, 20 lunges, run 50m, hip mobility circuit x10

Str: Bench Press or Shoulder press

5.3.1 amrap last set.

WOD: Jackie

1000m row
50 thruster 45#
30 pull ups

Can you go sub 6?

Friday, March 19, 2010


Today, you will be hooked to "old sparky". Who can generate the highest watts and how? This my friends will be interesting.

WOD: Combo

3 Rounds of (12 min cap):

4 Muscle ups
8 Barbell Ground-to-Overhead
12 Burpees


Warm up: row 500m @ 2min pace, 20 air squats, 20 lunges, run 50m, 20 kbs, 15 push ups, run 50m, then spend 15 min working on snatch. pulls from ground to mid thigh, to pockets, don't muddle the middle, pull under, spend time in the bottom, recover and stand. Work up to a heavy single and record weight.

WOD: 5 rounds

run 400m
25 pull ups

** chin must break vertical plane of bar. Can you go sub 14?

Wednesday, March 17, 2010

Revenge of the Leprechaun

Warm up: Row 1000m @ 2:00min pace

Hip Mobility Circuit x10
Squat clean practice: 10 reps with 45lb bar, 8 with 65, 6 with 95, 4 with 115, 2 with 135

WOD: "Revenge of the Leprechaun"

15min Amrap

7Squat Clean
10 Box Jump

Get 10rounds, GTL did.

Tuesday, March 16, 2010


10-9-8-7-6-5-4-3-2-1 reps of

Body weight dead lift
wall ball sit up
box jump

Monday, March 15, 2010


Warm up: Pray


run 1mile
100 pull up
200 push up
300 squats
run 1mile

Everyone had great times today! Time of the day went to Michael Frierson with 37:01. Blazing.

Saturday, March 13, 2010

tullos tribute

No I do not have a man crush on Tullos... However, I did make a video of him
(at his request I might add). Ladies and Gentlemen, the midnight meat train.

Friday, March 12, 2010


Sorry for not updating the blog on Wednesday or Thursday but we have been super busy scheduling new clients and training. We have gained 9 new clients in the past few weeks and have a few more interested and ready to rock and roll!

WED: 100 burpees for time

Thurs: Embrace the Suck 95,53

21 power snatch
30 kbs
15 power snatch
30 kbs
9 power snatch
30 kbs

Friday: WOD

12min AMRAP- run 50m, 15 double unders, 15 K2E.
rest 3min
max wattage test on rower.

Tuesday, March 9, 2010


Warm up: row 5min, 10 push up, 20 walking lunges, hip mobility circuit x10, shoulder mobility x10.

Str: 3 sets amrap Ring Dips

WOD: 12 thrusters, 50 push ups, 9 deadlift, 50 air squats, 6 hang cleans, 50 situps, 3 squat cleans, 50 jumping pull up.

M: 135
F: 95

Helen (monday)

Str: 3x5 shoulder press

wod: Helen

400m run
21 kbs
12 pull up

Saturday, March 6, 2010

Guys are doing well! Competition is steep. Everyone here is in great
shape, paleo-ed out. Wanna grab a beer? Their response: no I'll have
a juice!

Friday, March 5, 2010


After a stop in meridian, I was jarred awake by a bump on the highway.  Echos of lynard skynard were blaring in the air as we passed a huge rocket that towered over hwy 265.  We sketched through a shady neighborhood where I swear we just missed someone getting burned down by a local drug dealer... needless to say... "Huntsville"!

Waking up at 7am.

Mustering the troops- 7:05am.

The gym will be open at regular time- 10am-11am

Stay tuned to the website and facebook for updates and video of the trip!

also you can view some of the competition LIVE here


Wednesday, March 3, 2010


warm up: row 5min, 20 squats, 20 lunges, run 50m, 20 pull up, 20 kettle bell swings, run 400m

str: 6-6-4-4-2-2 of back squat.  Add weight each new set.  3x8 walking lunge, 3x8 GHR

WOD: 3 rounds

8 power snatch
20 k2e

NOTE!  The gym will be closed saturday and sunday.  Friday, the last class starts at 5pm!  We are headed to sectionals in Huntsville.  Wish us luck!

Tuesday, March 2, 2010


Warm up: row for 5min, 20 jumping pull up, 20 squats, run 40m, 20 pvc pass thru, 20kbs run 40m x3

STR: 5-5-5 shoulder press, 5-5-5 push press, 3-3-3 push jerk.

WOD:  3 rounds of

1min row
1min push up
1min situp
rest 1min

Go hard on the rower, take time to transition and get a full minute at each station.

Monday, March 1, 2010


Warm up: 15 squats, 15 lunges, 25 deadlift 3 rounds.  use weight last 2 rounds.  We did a lot more dynamic hip work, too much to list.


30 wall balls - 20/14# to 10 ft
80 double unders/240 single unders
20 KBS - 2/1.5 pd
30 toes to bar/ GHD situps
50 walking lunges
50 pull ups
20 burpees

Please Please Please add stretching to your cool down!

Quick reminder:  To keep things in order around the gym I really need your cooperation concerning class times and bringing guest.

The majority of you guys are doing better with the class times.  If you can come at 3pm please be here at 3pm sharp.  Remember, we are not a normal gym where you can walk in the door and just get to it.  Many of you have goals/needs that deserve more than just a WOD posted on the white board.  I want to help you, give you ideas, be a watchful eye etc... while you reach for these goals.  I love seeing people improve.  Call it selfish, but i get instant gratification when I see people get results.  I feel like i was/am a part of it!  So, to keep better order, to make sure we are making the best of our time, I need you to be on time and to stay as close to a class time as possible.  Please do not be offended when I ask you to wait or to do a longer warm up with tons of skill work, while you are waiting to do the WOD.  If you are in a hurry and need to get in and out, COME EARLY.  In the words of Jerry Maguire, "Help me, Help you." :)

Bringing Guest or potential new clients:  Do we want new clients... um YES!  However, the guys and gals in the building already are paying customers that deserve attention, motivation and form correction  Hell thats what you are paying for!  Like I said above, we are NOT a normal gym - Never will be.  So if you want to bring a guest DURING THE WEEK you need to get in touch with me or Kellar first.  I'll set up a time for you and your friend to come and it will not be during normal class times.  I'll make a separate post about times and days to bring guest but for now please call or text me first.  If we have a WOD that is: dead lift, hang power clean, front squat, rack jerk, rack thruster, your guest will have NO IDEA how to perform any of these movements.  Then, their first impression of our gym will be mediocrity filled with confusion and you all know we "aint" middle of the road.


word 2 the bird.