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World Class Fitness in 100 Words

  • * Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
  • * Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
  • * Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
  • * Regularly learn and play new sports!

Main | June 2008 »

May 2008

Muscle-Up Club

J. Marcis
Regs
Sean
Dave H.
Dan T.
Corey
Huddy
Koltse
Sarge
Newman
T.J.
Cal
Jimmy D.
Lil' Jon
Will
Gabe
Krippler
BC
Steve B.
Makoto
Tatts
Ferris
Nick
Harmon
Bryant
Joel
Antonio
Ferrari
Adam
Jill
Jason
Greg
Lauren
Jacob
Leo
Nate
Kathy
Noah
Krang
Lamb
Drew
Nathan
K.
Bill
Dole
Slosher
Hornet
Mark
Beef
Bosco
Butch
Pat
Mo
Collin
Phil
Kirk
Brent
Handy
Gman
Lori
Meagles
Struck
Vernon
Patterson
Neil

Comments (7)

WCCF Gym Records

Angie Men   Women
 
For time: J. Marcis
 12:50
 Hellyer
26:04
100 pullups Regs
 16:24
 Lauren
27:32
100 puhups Sean
 16:30
 Jill
28:03
100 situps Cal
 18:18
 K
28:20
100 squats Joel
 19:01
 Kathy
29:46
       
 
Annie Men   Women
 
50-40-30-20-10 of: Gabe
 6:18
 Lauren
7:39
double-unders Regs
 6:44
 Meagles
8:34
situps Aaron
 9:05
 Shannon
16:45
  Ferrari
 9:14
 Tricia
16:47
  Chris G.
 10:25
 Jill
16:59
       
 
Christine Men   Women
 
3 rds for time: Regs 10:30

 
500 meter row
 Ferrari 10:44

 
12 Bwt deadlift
 Aaron R. 11:19

 
21 box jump, 18"
 J. Marcis 11:36

 

 Sean 11:49

 
       
 
30 Muscle-Ups for time:
 Men   Women
 

 J. Marcis 2:45
 K.
 17.28


 Regs
 5:16

 

 Ferris
 6:51

 

 Lil' Jon      
 7:23

 
  BC
 8:58

 
       
 
Cindy Men   Women
 
20 minutes of:




5 pullups




10 pushups




15 squats




 





     
 
Diane Men   Women
 
21-15-9 reps of: Matlas
 5:29
 K.
7:37
225 (155) lb deadlift Regs
 5:58
 Lauren
12:32
handstand pushups J. Marcis
 5:58
 Lori
 13:17
  Joel
 8:14

 
  Newman
 8:26

 
       
 
Elizabeth Men   Women
 
21-15-9 reps of: Regs
 7:57


135 (83) lb squat clean Corey
 9:23

 
ring dips Cal
 9:24

 
  Rich
 12:01

 
 



 
       
 
Fran Men   Women
 
21-15-9 reps of: Regs 3:17 Jennifer
3:58
95 (65) lb barbell thruster Enders
 3:59
 K.
5:24
pullups TJ
 4:00 Lauren
5:28
  Travis
 4:11
 Kim H.
7:54
  Jacob
 4:14
 Mo
8:30
       
 
Grace Men   Women
 
30 reps for time of: Wes
 2:02
 Jennifer
3:10
135 (85) lb clean & jerk Will
 2:09
 Lori
3:26
  Regs
 2:20
 Emily
4:07
  Dingo
 2:34
 Peyton
4:46
  Tennessee
 2:37
 Maggy
 4:50
       
 
Helen Men   Women
 
3 rounds for time of: Regs
 8:02
 Lauren
9:18
400m run Sarge
 8:31
 Jeneral
13:03
21 - 24 (16) kg KB swing Cal
 8:49
 K.
14:55
12 - pullups J. Marcis
 8:53

 
  Newman
 8:55

 
       
 
Isabel Men   Women
 
30 reps for time of: Dingo
 2:12


135 (85) lb snatch Leo
 4:22

 
  Doogie
 5:10

 
  Nick
 6:46

 
 



 
       
 
Jackie Men   Women
 
For time: Regs 6:17
 Lauren
9:25
1000m row Cal
 7:56
 Meagles
9:59
50 - 45lb thrusters Koltse
 8:00 Therese
12:01
30 - pullups BC
 8:07 Jeneral
12:27
  Dage
 8:17 Karen
12:36

     
 
Karen Men   Women
 
For time: Regs
 5:36


150 wall ball shots Wes
 5:40


Men - 20 lbs Corey
 6:33


Women - 14 lbs Bryant
 7:51


  Jim R.
 7:57


       
 
Kelly Men   Women
 
5 round for time of:




400m run




30 - 24 (18)" box jump




30 - wall ball shots



 
 



 
       
 
Linda - no bench
 Men   Women
 
10-9-8-7-6-5-4-3-2-1 of:



 
1.5 BW deadlift



 
ring dip



 
.75 BW clean



 
 



 
       
 
Lynne Men   Women
 
5 rounds of:




2/3 BW push press




pullups



 
 



 
 



 
       
 
Mary Men   Women
 
20 minutes of:



 
5 - handstand pushups



 
10 one-legged squats



 
15 pullups



 
 



 
       
 
Nancy Men   Women
 
5 rounds for time of:




400m run




15 - overhead squats




Men - 95 lbs




Women - 65 lbs




       
 

Comments (4)