5.21.13 Gator

WOD: The Gator (Mod)

Skill: Front Squat

8 Rounds for time
200m Row/Prowler Push x 2
3 Front Squats (135#/75#)
15 Ring Push Ups

Tip of the Day:  Make physical activity a part of your daily routine.  Whether at Myo or on your own, include a minimum of 30 active minutes into your day.

Rich - 18:17 Rx
Jeff - 18:22 
Lindsay Z. - 18:56
Kenia - 21:13 
Ronak - 18:52 
Fernando - 14:46 Rx
Sergio - 15:50
Corretta - 17:22 Rx
Brock - 15:00
Jason P. - 14:50
Nicole - 17:45
Tom D. - 17:28 Rx
Greg - 21:58 Rx
Lindsay D. - 21:10
Mitch - 17:20 Rx
Cara - 22:10
Mark - 20:30 Rx
Stephanie - 19:48
Elisa - 19:17 Rx
Tom S. - 21:42 Rx
Angie - 15:04 (6Rds)
Drew - 15:31 (6Rds)
Rosie - 18:50
Melissa - 19:13
Julie - 19:28
Jason G. - 14:19 Rx

5.20.13 Done Zone

WOD: The Done Zone

Skill: Snatches 5x5

18 min AMRAP
12 Snatches (115#/65#)
10 Strict Pull Ups (Band if needed)
6 Wall Walkers (MB Pikes)

Tip of the Day: To reduce fat intake and increase the rate at which you see results, eliminate junk food most of the time and tone down alcohol consumption.  Many negative calories or poor dieting come from these two areas. "Smarter not harder."

Abby - 3 Rds 7 Reps
Ronak - 4 Rds 2 Reps
Corretta - 5 Rds 7 Reps
Jenna - 4 Rds 4 Reps Rx
Kenia - 5 Rds 22 Reps
Fernando - 4 Rds 8 Reps
Brock - 3 Rds 10 Reps
Amir - 6 Rds 22 Reps
Nicole - 6 Rds 4 Reps
Mitch - 5 Rds 12 Reps
Mark - 3 Rds 12 Reps
Stephanie - 6 Rds
Bob - 8 Rds Bx
Sean O. - 7 Rds 5 Reps
Lindsay D. - 6 Rds 12 Reps
Tom S. - 4 Rds 5 Reps
Elisa - 6 Rds 6 Reps
Jason P. - 6 Rds 12 Reps
Kaela - 6 Rds 17 Reps
Lindsay Z. - 6 Rds 12 Reps

Tremendous efforts put forth today!

5.18.13 Ivan the Terrible

WOD: Ivan the Terrible (Mod)

Skill:  Squats & Tire Flips

50-40-30-20-10
MB Squat Jumps (12#/10#)
X-Fit Push Ups
Sit Ups
Tire Flips (5-4-3-2-1) *Bar Flips

Tip of the Day:  Recover faster from a hard work out by lightly exercising the same muscles the following day.  This will deliver more blood and nutrients into your muscles aiding in faster recovery.

Abby - 23:35 Rx
Kenia - 31:22
Jeff - 24:46 Rx
Jenna - 22:07 Rx
Mitch - 22:04 Rx
Bryce - 20:51 (4-3-2)
Jenn - 20:07 Rx
Jason G. - 21:54 Rx
Corretta - 22:38 Rx
Cara - 25:19
Ronak - 21:42 Rx
Tim - 17:19 Rx
Kyle P. - 24:08 Rx
Nicole - 14:19 (4-3-2)
Justen - 10:59 (4-3-2)
Vanessa - 24:27 Rx
Nicole H. - 23:12 Rx
Jason P. - 20:38 Rx

5.17.13 Frank

WOD: The Frank

Skill: Dead lift 8x4

4 Rounds for time.
10 Dead lift (185#/65#)
20 Weighted Crunches (45#/25#)
15 Med Ball Slams (16#/10#)
30 Double Unders

Tip of the Day: Eat 4-8oz. everyday to grow muscle.  Fish, chicken, turkey, and lean red meats should be included 2x daily in your nutrition.

Abby - 13:26 Rx+ (75#)
Jeff - 12:46
Rich - 10:56 Rx
Lindsay Z. - 10:08 Rx
Nick - 12:05 Rx
Kenia - 11:25
Corretta - 10:44 Rx
Vanessa - 13:19
Sergio - 14:13
Elisa - 13:25 Rx+ (145#)
Tom S. - 14:36
Jenn - 9:45 Rx
Jenna - 9:20 Rx+ (115#)
Tim - 10:05
Kaela - 9:55

5.16.13 Danny

WOD: The Danny (Mod)

Skill:  Push Press & Ring Dips

20 Minute AMRAP
30 Push Ups
20 Push Press (95#/55#)
30 Dips

Tip of the Day: Keep your weight work outs under an hour.  After 60 minutes your body starts producing more of the stress hormone, cortisol, which can have a testosterone blocking, muscle wasting effect.

Rich - 4 Rds 26 Reps Rx
Nick - 3 Rds 12 Reps Rx
Lindsay Z. - 6 Rds 20 Reps
Abby - 3 Rds Rx
Kenia - 4 Rds
Jenn - 4 Rds 35 Reps
Jenna - 4 Rds 46 Reps Rx
Corretta - 3 Rds 40 Reps
Fernando - 4 Rds 25 Reps Rx
Jason P. - 4 Rds
Brock - 4 Rds 43 Reps 
Nicole - 4 Rds 20 Reps
Tom D. - 4 Rds 4 Reps Rx
Stephanie - 4 Rds
Sean O. - 4 Rds 35 Reps
Mark - 3 Rds
Mitch - 3 Rds 50 Reps
Sean L. - 3 Rds 77 Reps
Greg - 3 Rds
Bob - 4 Rds 75 Reps
Ronak - 5 Rds
Cara - 3 Rds 32 Reps
Jamie - 2 Rds 50 Reps
Tyler - 2 Rds 35 Reps
Marika - 4 Rds 30 Reps
Melissa - 4 Rds
Emily - 3 Rds 15 Reps

Upper body blast!  Way to grind through it!

5.16.13 Pandora

WOD: Pandora (Mod)

Skill: Cleans 6x5

3 Rounds: 21, 15, 9
X-Fit Push Ups
1 Ring Rows
Hang or Power Clean (135#/75#)
KB Swings (2 pood/1 pood)

Tip of the Day: Lose your week spot.  If you don't like an exercise start doing more of it.  You're likely not a fan because you struggle with it.  Practice and improve!

Rich - 8:39 Rx
Lindsay Z. - 8:02
Kyle - 11:52
Jeff - 12:52
Kenia - 11:56
Amy - 11:26
Corretta - 10:09
Tim - 9:32
Fernando - 7:56
Natalie - 8:18
Ronak - 8:43
Lindsay D. - 9:24
Nicole - 9:20
Stephanie - 11:10
Mark - 22:25 Rx
Brock - 15:45
Sean L. - 17:10
Elisa - 10:17
Sean O. - 8:12
Vanessa - 10:14
Bob - 9:07 Bx
Jason P. - 9:24
Amir - 6:16
Jason G. - 6:37
Kaela - 8:25

Nice job today!  Rest up and stretch!

Summer Strength & Conditioning Program

On June 15th we will be starting our Summer Strength & Conditioning program for athletes.  If you are an athlete looking to gain power, strength, speed, and endurance then this program is for you.  Train 2 times a week for 4 weeks or 2 times per week for 8 weeks.  Feel free to email or call for more information!

eric@myoperformance.com
408-445-8682