Oct 27th, 2011
Author: TracFIT
10/24/11 – “Ryan” & “Nancy”
We want you all to decide right now whether you’re going to commit to being a better you tomorrow. If you believe that even on your weakest days, you are getting stronger, than you have a fighting chance of fulfilling that commitment. Get some.
We strive for elite fitness, but we’re not about elitism. With that said though, you must be proud of yourselves that everyday you show up to a workout, you’re challenging yourself to be better than you were the day before. You put in work with the goal that your hard work will pay off. Every rep you achieve, and even every rep you fail, is one more than what your friends are doing sitting on their couches. Every clean meal you put into your body is one more than your friends who are heading into diabetic territory. There are not many things that are guaranteed in life, but when it comes to training, if you have the right nutrition and are putting in the right level of intensity during the workouts, there is no other choice but for your body to adapt. Use that understanding to positively empower yourself to not only reach your goals, but exceed them.
Workout A
1. Muscle Up Proficiency (check this out for inspiration)
Goals from advanced to novice:
1 Backward roll to support (see here)
5 strict muscle ups
7 kipping muscle ups
10 jumping muscle ups
15 elevated seated muscle ups
“Ryan”
5 rounds for time of:
7 muscle ups
21 burpees (1 foot vert jump)
Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.
He is survived by his parents Andrew and Jackie Hummert.
Workout B
1. Overhead Squat Ladder
5 @ 95lbs
5 @ 115lbs
5 @ 135lbs
5 @ 155lbs
5 @ 175lbs
“Nancy” (Compare to 8/1/11 or 8/5/11)
5 rounds for time of:
400m run
15 overhead squats, 95lbs
Results:
102611 Ryan & Nancy