2015 Fittest in Dansville Final Standings

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2015 Fittest in Dansville

Fittest in Dansville Week 4 Standings

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DFC FID 2015 W4

Fittest in Dansville: Week 3 Results

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2015 FID Regular

2015 FID Scaled

Sometimes you go looking for motivation…

bearSometimes motivation finds you!

 

Fittest in Dansville Week 2 Results

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Still working out some glitches with excel so that we don’t have to keep all this shit on paper and use our fingers and toes to figure out who is winning.¬† In other words, this is probably correct but as always JP will have the paper trail to solve any problems so don’t worry if there is a mistake – we have the technology to fix it!

Week 2 Standings are here:

DFC FID

DFC FID by Age 2

Thursday Training

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Thursday Training

A.
Competing Tomorrow Strength
Olympic Lifting Skill Work, light
Or just hang out and shmooze

Beginner Strength
Push Press 5 sets of 2 reps (find heavy)
rest 1-2 minutes between sets

Beginner Accessory
KBS 2 sets of 15 reps Eye Level
rest 1 minute between sets

Advanced Strength
2 Push Press and 3 KBS OTM x 7 min (heavy)

B.
Conditioning
5 Rounds, not for time
3-5 OHS light (sub KB Front Squats)
30-50 Singles

5 Rounds, not for time
5-8 Wallballs
5-8 Burpee Box Jump (step up)

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, challenging setup
Knee, full, or clapping

B.
Conditioning
3-5 rounds, not for time
10 BL Burpee
10 Step Ups (box Jumps)

Charlie Murphy’s story about Prince in ‘Chappelle’s Show’ just got a lot more¬†plausible

Wednesday Training

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Wednesday Training
Week 3

A.
Beginner Strength
DB Snatch 5 sets of 2 reps per side (heavy)
rest 1-2 minute between sets

Beginner Accessory
DB Hang Squat Clean 3 sets of 5 reps (light)
rest 1 minute between sets

Advanced Strength
2 Power Snatch OTM x 7 minutes (weight based on skill)

Advanced Accessory
Hang Squat Clean 3×5 (light)
rest 1 minute between sets

B.
Conditioning
3-5 Rounds, NFT
1 Minute Row (Start Slow, End Fast)
1 Minute Jump Rope (DU or Singles)

C.
Extra Credit
Wallballs 3x 10-15

“Home Workout”

A.
Strength
Single Leg Deadlifts 5 sets of 5 per side
add weight if you can
rest 1 minute between sets

http://www.youtube.com/watch?v=7eACTTzeh-E

B.
Conditioning
3-5 Rounds, NFT
20 Mountain Climbers
10 BL Burpees

Seeing beyond the illusion of knowledge

Tuesday Training

squat

Tuesday Training
Week 2

A.
Beginners Strength
Front Squat 5 sets of 2 reps (BB or DB, find heavy)
rest 1-2 minutes between sets

Beginner Accessory
Thrusters 1 max rep set @ 50% of front squat
that means as many as you can do, once

Advanced Strength
2 Front Squats and 3 High Box Jumps OTM x 7 minutes

Advanced Accessory
Thrusters 1 max rep set @ 50% of front squat
that means as many as you can do, once

B.
Red Conditioning
Not for time, but go fast
20-15-10
Wallballs
Pullups (cut pullups in half if needed)

Green Conditioning
Not for time, buy go fast
20-15-10
Wallballs
Jumping Pullups

“Home Workout”
A. Strength
Lunges 5 sets of 10 reps (add weight if you can)
rest 1-2 minutes between sets

B. Conditioning
5-7 Rounds, fast
10 Squats
10 DB 1 Arm Row per side (use book bag if needed)