April 2013

GSCF Announcement!

Granite State Fitness would like to officially welcome Dayne Johnston to the Coaching staff. Dayne has been a member with us since May of 2012. His first drop in WOD was “Tababta Something Else” which totally wrecked him. He was hooked at that point. Dayne’s training took a huge turn in late 2012. He dedicated …

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Wednesday 04/24/2013

1.Skill review Over head squats (work on sitting in the squat and mobility with PVC) 2.”Nancy” 5 rounds for time 400M run 15 Overhead squats (95/65) 3.Mobility Bullet proof shoulders

Competitors 04/23/2013

5×3 snatch balance heaviest possible Strength superset a.5×3 Tempo deadlifts (3 count to the knee then drive, then 3 count down) b.5×3 squat cleans same weight. Conditioning For time 8 pistol 8 Hspu 8 burpee box overs 12 pistols 12 hspu 12 burpee box overs 16 pistols 16 hspu 16 burpee box overs

Tuesday 04/23/2013

Strength superset a.5×3 Tempo deadlifts (3 count to the knee then drive, then 3 count down) b.5×3 squat cleans same weight. Conditioning For time 8 pistol 8 Hspu 8 burpee box overs 12 pistols 12 hspu 12 burpee box overs 16 pistols 16 hspu 16 burpee box overs