THE IRON AND THE FLESH

The WODs are catching on. It's awesome to witness some of the climbers go beyond just climbing. However, we are in need of a technique and quality of movement class. Everybody is doing great we just don't need any lame injuries.

WOD

-THRUSTERS (BAR) @ 95LBS X 5

-L-ROPE CLIMB (START SITTING)

-KB HIGH SWINGS @ 45LBS X 15

-SNATCH-TURKISH GET-UP @ 35LBS X 3

NOTE: DO 5 SETS 1MIN REST B/SETS

CLIMBING IS COOL BUT MY KID IS WAY COOLER!

I AM IN LOVE!

I have motorcycles on the brain and recently found these guys online. To bad they're out of Copenhagen, DK.

SUMMER SHOWDOWN COMP

OZARK BOULDERING GYM PRESENTS:

SUMMER SHOWDOWN BOULDERING COMP

SATURDAY, JULY 18th 2009

ON-SIGHT FORMAT

DETAILS SOON.

BETTER BRING YOUR GUNS!

WOD

KB LADDER:

-CLEAN, PRESS, SQUAT 1,2,3,4,5

-SNATCH 1,2,3,4,5

-R. ROW / PUSH-UP 1,2,3,4,5

-SWING 1,2,3,4,5 x 5

NOTE: DONE WITH DB KB

THREE SETS FOR TIME

CHALLENGE ACCEPTED!

Todd Verrone is a part-time yoga instructor and a full-time dad. He has been

crushing at OBG from the beginning. He has recently accepted the WOD challenges

posted.

Nice work Todd!

WOD (CLIMBING SPECIFIC)

-5 x WEIGHTED PULL-UPS / SUPER SET WITH CAMPUS BOARD (L) 1,3,5,7

NOTE: USE A HEAVY WEIGHT FOR PULL-UPS (25-35LBS KB) / NO WEIGHT ON CAPMUS

2 MIN REST BETWEEN EACH SET

WHAT IS FITNESS?

MORE OF THIS TYPE OF GYM IS NEEDED.

WOD

-20, 15, 10, 5 DEAD LIFT @ 95LBS
-20, 15, 10, 5 V-PUSH UPS
-20, 15, 10, 5 KB SNATCH (SINGLE) 35LBS

FOR TIME

NOTE: MOVE FROM ONE EXERCISE TO THE NEXT.
KB SNATCH (20, 15, etc. FOR EACH ARM, TOTAL 40, 30, etc.)

WOD

THRUSTERS W/KB x 10

WEIGHTED PULL-UPS x 5

MOUNTAIN CLIMBERS x 20

FIVE SETS FOR TIME

JUST ANOTHER TUESDAY

Well, the heat is here and the fans are on high at the gym.  Charlie Luu stopped by before his Tuesday night ultimate frisbee mach and got a quick workout in.  I give him respect for given the WOD a go.  

Big thanks to Matt Nixson for helping get the OBG VAN prepped for paint.  Oh yea, and thanks Ethan Dudly for taken the pics.

MONDAY WOD

GO THROUGH THE SEQUENCE AS MANY TIMES AS POSSIBLE IN 20MIN.  REST WHEN NEEDED.

KB SNATCH x 5

KB RENEGADE ROWS x 10

PUSH-UPS x 10

KB CLEAN, SQUAT x 10

PULL-UPS x 5

FOLLOW UP WITH LITE TO MODERATE CLIMBING SESSION 

NOTE: USE DOUBLE KB OR UP WEIGHT AND US ONLY ONE

OBG WOD (SUMMER TRAINING)

I'll be posting some WODs (work out of the day) on our new work out board.  The heat is kickin in and the next couple of months are prime time to train for the up coming season.  

The WODs will not be easy and most of them will be based on time/how fast you can get through them without compromising quality of movement. Some of the WODs will be climbing specific while others will focus on all around physical fitness. 

It will be interesting to keep  the time of the workouts to see improvement.

I believe in all around fitness and not just being fit for climbing.

I challenge anyone who comes to the gym on a regular bases to partake in the workouts.