With the $35 dollar registration, you will receive a green “Tommy Strong” tshirt. (Just in time for St. Patty’s!) All proceeds are going to the Tommy Kim Foundation to support his battle against this cancer. Please register by Feb 28th to guarantee your size. We are planning on having a RX and scaled men’s individual and women’s individual competition. We working on prizes at this time- Advocare products are already on board. Please click on the button below to register.
Tommy Kim was diagnosed with a Glioblastoma, a cancerous and malignant brain tumor on Jan 27, 2014. Tommy has undergone a brain resection surgery to remove as much of the tumor as possible before starting radiation and chemotherapy treatment. As with all brain surgeries, the impact on his cognitive and motor abilities is uncertain. Hence his ability to support himself in the future is uncertain as well. This type of brain tumor is fast growing and has a 100% recurrence rate, therefore Tommy faces a lifelong battle. Subsequent surgeries and ongoing treatment are highly likely. Just as Tommy’s medical battle will be ongoing, so will his financial burden. Tommy’s family is now looking to raise money to pay for the medical expenses and to support his health regimen as he enters a period of intensive treatments.
For those who don’t know Tommy as well as others, here’s a little bio…Tommy was born on March 5, 1980, in Atlanta, Georgia. Tommy graduated from Colorado State University where he played collegiate lacrosse. Following the tragic events of 9/11, Continue reading
Skill: Let’s work on your weakness! Double unders, Rope Climbs, Handstand pushups, etc. Work 15 minutes on skill of your choice.
1) Don’t forget about the Tommy Strong Event next Saturday (3/15/12). Starts at 9am- check in for athletes will be starting about 8am, and volunteers are welcome all day- and any day leading up to event! Ask Suz what still has to be done. Thanks!!! (if you know anyone that wants to set up a booth at the event- let Suz know. We are looking for more prizes too). :D
2) March 14th, the Friday night before the event, we will have an Advocare mixer at 5:30pm, with 5 pm meet and greet. Let’s try to finish our workouts by that time- I will let people workout during, just music will not be on.
3) Starting March 14th, Friday nights we will close at 6:30pm. This means last classes to start will be at 5:30pm.
4) Billy knows people we can go in on buying a cow. Raised by 4H kids, 80% grass fed. Check the board, and sign up for how much you want. This is a great deal!
Skill: Clean and Jerks. Working on form- depending on experience level, may be working high hang cleans. :D
WOD: 4 rounds: 800m run or row, 25 handrelease pushups, 25 abmat sit ups with weight (25/15), 25 air squats.
2 WOD’s again! WhooHooo!
WOD #1: EMOM (every minute on the minute) for 10 minutes: 22 Double Unders, 6 Toes to Bar Beginners/Intermediate: Every other minute on the minute for 20 minutes: 66 Regular Jump Ropes, 6 Toes to Bar
Rest 10 minutes
WOD #2: AMRAP for 7 minutes: 7 Box Jumps (30/24″), 7 Thrusters (115/75#)
Great Job on Open WOD 14.1!!! Those who did it a second time improved their score. :)
Skill: Back Squats: 3×8, 3×6, 3×4
WOD: 4 Rounds: 20 Overhead walking lunges with plate (45/25#), 20 Kettlebell swings (1.5/1 pd), 20 Handstand pushups
Skills: 1) Bulletproof shoulders 2) 1000m Row for time
WOD: 30 Overhead squats (155/105#), Run 800m, 30 Dumb bell squat cleans (55/35#)
Today is the last day to complete the Open WOD 14.1. Please make sure you submit your scores- we can even do it in the gym. :D
We have 2 WOD’s today!
WOD #1: AMRAP 10 minutes: 10 Toes to Bar, 10 Box Jumps, 10 Handstand pushups
Rest 10 minutes
WOD #2: AMRAP 10 minutes: 10 Dumbbell snatches alternating arms (50/35#), 10 Burpees on plate.
Skill/Strength: 12 minutes to find max double Power Clean.
WOD: AMRAP 20 minutes: 10 pullups, 200 m run
Skill/Cardio: Row 6 x 500m, 60 sec rest in between attempts. Row at 90% and match your numbers each row. :D
WOD: AMRAP 12 min: 1 Rope Climb, 10 Overhead Squats (135/95#), 20 Double Unders.
***Special thanks to Lamar and Rich for hanging the rings and ropes for us! They did an awesome job! I will post pictures tomorrow. ****
We are signed up for the Open. Let’s have some fun, and test ourselves. This is a great experience- and we are much more prepared in the different exercises this year than in past years. If you have questions- ask Suzanne!
Skill/ Strength: 4×15 Dumbell Push Presses (make them hard enough that you have to work to finish the whole sets- but they need to be done without stopping). 4×12 weighted back extentions (beginners- just the back extentions), accumulate 2 minutes for side planks (each side), and regular planks
WOD: 3 Rounds: 10 Thrusters (135/95#), Run 400m
Skill: Cleans from Hang
WOD: ”Harkey” 3 Rounds for time: 50 Double Unders, 50 situps, 800m run