We've Moved!

We are changing our name to Testify Strength and Conditioning! We want you all to be able to testify (verbally and physically!) to the changes and progress you have made in your time with us.
All posts and comments from this site are also on the new site, but we will NOT be moving any more comments from this site to the new one, so please make sure you only comment on the Testify site from now on.

Keep up the great work, and we'll see you at the new Web site!

Click here to visit Testify Strength and Conditioning!

Thursday 02/11/10

Time: 8:30 p.m.


Skill Work:
Plyometrics


Push Jerk
5 x 5

Compare to 02/04/10.


5 rounds for time of:
10 SDHP, 75#/55#
10 Push-ups
10 Box Jumps, 24"/18"

Compare to 09/30/09.

Schedule Preferences

We are considering moving the start time for classes on Monday and Thursday up a bit in March. If we did that, what time would work for you?

a) 5:30 p.m.
b) 6:00 p.m.
c) 6:30 p.m.
d) 7:00 p.m.

Post your thoughts to comments, please! Thank you for your input!

Wednesday 02/10/10

Time: 6:00 p.m.


Cleans
5 x 5

Compare to 02/03/10.


5 rounds for time of:
2 Down-backs
10 Push-ups
10 Thrusters, 95#/65#

Monday 02/08/10

Time: 8:30 p.m.


Front Squat
5 x 5

Compare to 02/01/10.


Tabata KTE
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata KTE
"Tabata" refers to :20 of work followed by :10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise.

Saturday 02/06/10

Time: 7:00 a.m.

"Filthy 50"
For time:
50 Box jumps, 24"/18"
50 Jumping Pull-ups
50 KB Swings, 1 pood (men and women)
50 Walking Lunges
50 KTE
50 Push Press, 45# (men and women)
50 Back Extensions
50 Wall Balls, 20#/15#
50 Burpees
50 Double-unders

Compare to 11/11/09.

Wear your game faces, you'll need them.

Thursday 02/04/10

Time: 8:30 p.m.

Skill work:
Kipping Pull-ups



Push Jerk
5 x 5

Compare to 11/04/09.



10 minute AMRAP of:
12 Front Squats
12 Burpees
Inspiration for this WOD goes to CrossFit Omaha.

Wednesday 02/03/10

Time: 6:00 p.m.

Cleans
5 x 5


3 rounds for time of:
Standing Broad Jumps - 60'
21 KB Swings
24 Push-ups
Inspiration for this WOD goes to CrossFit Football

February Fruit Challenge

We've been discussing diet a bit in our sessions, so I thought I'd put a small diet-related challenge out to you all for this month. Feel free to participate or not, but the more of us who do it, the more fun it will be!

Here's how it works. Each day this month, eat two pieces of fruit (or two servings of berries etc.) per day. That's all you have to do! Keep track of your progress daily, and for each day you fail to eat the two pieces required, you have 10 Burpees before class (at the end of the week).

I think this will be a great way to help us start to focus on exactly what we are putting in our bodies as fuel! Post to comments if you'd like to play along!

Monday 02/01/10

Time: 8:30 p.m.

Front Squat
5 x 5

Compare to 11/27/09.


For time:
20 Burpees
1 Bear-Crawl
30 Double-Unders
1 Bear-Crawl
20 Burpees
1 Bear-Crawl
30 Double-Unders

Compare to 11/04/09.

Saturday 01/30/10

Time: 7:00 a.m.

Push Press
5 x 3

Compare to 01/21/10.


5 rounds for time:
Run 200m
15 Thrusters
15 Pull-ups
15 Sit-ups

Thursday 01/28/10

Time: 8:30 p.m.


Skill work:
Power Snatch


Power Snatch
5 x 3

Compare to 01/20/10.


For time:
15 Deadlifts
30 Pull-ups
15 KB swings
10 Deadlifts
20 Pull-ups
10 KB swings
5 Deadlifts
10 Pull-ups
5 KB swings

Wednesday 01/27/10

Time: 6:00 p.m.

"Fight Gone Bad"

Three rounds of:
Wall ball, 20#/15# (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 24"/18" (Reps)
Push-press, 75#/55# (Reps)
Burp-ups (Reps)


In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for best score. One point is given for each rep. Add up your total points and post them to to comments.

Monday 01/25/10

Time: 8:30 p.m.


Back Squat
5 x 3

Compare to 01/18/10.



3 rounds for time of:
5 Box jumps
10 Push-ups
20 Double-unders
30 Sit-ups

Saturday 01/23/10

Time: 7:00 a.m.

"Fight Gone Bad"

Three rounds of:
Wall ball, 20#/15# (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 24"/18" (Reps)
Push-press, 75#/55# (Reps)
Burp-ups (Reps)


In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for best score. One point is given for each rep. Add up your total points and post them to to comments.

Thursday 01/21/10

Time: 8:30 p.m.

Plyometrics


Push Press
5 x 5

Compare to 01/11/10.


2 rounds for time of:
50 Pull-ups
50 Squats

Wednesday 01/20/10

Time 6:00 p.m.

Power Snatch
5 x 5

Compare to 01/09/10.


6 rounds for time of:
3 Hang Power Cleans (75% of max)
3 Down-backs

Monday 01/18/10

Time: 8:30 p.m.


Back Squat
5 x 5

Compare to 01/04/10.



"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups, and finally the last 8 are squats. There is no rest between exercises.

Record your total number of reps.

Compare to 10/24/09.

New Discounts - Tell Your Friends!

Two or Four, the Choice is Yours

Now you can choose to sign up for two sessions per week or four sessions per week! The prices are as follows:

Two sessions per week: $50/month ($10 drop in fee per extra session-no discounts)

Four sessions per week: $80/month

Weeks begin on Monday, and sessions are non-transferable into other weeks. There is a $10 drop in fee for each extra session (no discounts apply to drop in fees). This special starts in February, so talk to Kiley or Phil soon to reserve your spot!

Crazy Awesome New Member Special

We would like to expand our membership, and in an effort to encourage that we have the following special:

Any new member who signs up and pays in the months of January, February, March, or April will receive a 50% discount off the regular price! This can be combined with the Three Month Special (see below) to receive an extra discount, as well!

Three Month Special

Now you can save money by signing up for three months at a time! You can choose either the twice per week option or the four per week option and get 10% off your total price (on top of any other discounts you may already receive-including the New Member Special!) if you sign up for a three month commitment. You may choose to pay your total bill monthly or in one single payment. This is the only discount that can be added to another discount.

All other regular discounts still apply as they have in the past.

Saturday 01/16/10

Time: 7:00 a.m.


"Barbara"
Five rounds each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between rounds.