U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian. Otis
Complete as many reps as possible in 15 minutes of: 1 Back Squat, 1 Shoulder Press, 1 Deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. Men's: Steve B. 6+4 Women's: Uncontested Scaling For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics. Intermediate Option Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use body weight for the squats and deadlifts and 1/2 body weight for the presses. Beginner Option Complete as many reps as possible in 15 minutes of: 1 squat, 1 push-up, 1 deadlift 2 squats, 2 push-ups, 2 deadlifts 3 squats, 3 push-ups, 3 deadlifts Etc. Use ½ body weight for the deadlifts. Compare to 6/22/18 Recovery: Row 500 Meters 21-15-9 Push Press Ring Rows
0 Comments
1 Rep Max 3 min max 100ft Prowler Push compare to 6/25/19 Recovery: Row 1000 Meters 21-15-9 Push Ups Air Squats Great video, but definitely not safe for work. Here we are in the New Year! I hope that everyone had a wonderful time over the holidays and enjoyed the time with family and friends. Many of you may be planning to get back on the clean and healthy eating track now that the holidays are over. I know I certainly am after too many cookies!
What do you like to eat to get back on track? I am inviting you all to share your recipes to be included as a Recipe of the Week! Please email me your recipe with ingredient list and instructions at whynotweightlifting@gmail.com and I will feature it in one of the weekly recipe posts. Pictures are nice but not necessary. If it's easier for you, just give me a copy at the gym or put it in my locker. Whether it is for a quick weeknight meal, or a special occasion, I look forward to seeing what you all like to eat and serve your families. Alpine
6 Rounds 45 sec Overhead Squat @ 55% 45 sec Russian Twist @ 25% snatch 3 minute rest Recovery: 2 Rounds 400 Meter Run 25 Sit Ups Not sure how much I buy into all of this, but working for 5 out of 7 days is definitely a bummer for most. Why Not Weightlifting, the in house Olympic lifting club, is hosting a meet on Jan 18th. This is a sanctioned meet so a USAW membership is required. If you'd like to sign up, hop on over to the USAW site to register for the meet (and get your membership). Ask Lacey if you have any questions about the meet and what is needed to compete.
Weightlifters from around the state will be competing so even if you don't lift, come down and check it out. Lifting will start at 9am with the youth. Volunteers are needed to help load plates and run the table and clock. Any and all help is appreciated. Just ask Lacey how you can help. Thanks!! Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted Walking Lunge 16 Toes-to-Bar 8 Dumbbell Clean Then, 2 rounds of: 50-ft. weighted walking lunge 16 Bar Muscle up 8 Dumbbell Clean Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. use 50 / 35-lb. dumbbells Recovery: Row 500 Meters 10-1 GHD Sit Ups Back Extensions 1/5
Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted Walking Lunge 16 Toes-to-Bar 8 Dumbbell Clean Then, 2 rounds of: 50-ft. weighted walking lunge 16 Bar Muscle up 8 Dumbbell Clean Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. use 50 / 35-lb. dumbbells 1/6 Alpine 6 Rounds 45 sec Overhead Squat @ 55% 45 sec Russian Twist @ 25% snatch 3 minute rest 1/7 1 Rep Max 3 min max 100ft Prowler Push compare to 6/25/19 1/8 Otis Complete as many reps as possible in 15 minutes of: 1 Back Squat, 1 Shoulder Press, 1 Deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. Men’s: 6+4 Steve B. Women’s: Uncontested 1/9 Descending 10 - 1 Dumbbell Snatch each hand individually @ 25% max Snatch 20 - 2 GHD Sit-up 1/10 Micah 60 Bench Press @ 75% body weight Every minute on the minute 15 Air Squats 1/11 Tabata 8 Rounds 20 seconds Goblet Squats 10 second Rest 20 seconds Assault Bike calories 10 second Rest 20 seconds GHD Hamstring Curl 10 second Rest 20 Min AMRAP
15 Horizontal Kettlebell Swing @ 25% snatch 200 ft Bear-crawl (20 points) 25 Ski Jumper 2 count Recovery: 30-10 Air Squats Push Ups Sit Ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke. "Pheezy"
Three rounds for time of: 5 reps Front Squat 165 / 125 pound 18 Pullups 5 reps Deadlift 225 / 165pound, 18 Toes-to-Bar 5 reps Push Jerk 165 / 125 pound, 18 Hand Release Push-ups Men's: 11:19(Brandon) Women's: 19:08 (Tara G) Recovery: Bike 10 Minutes 3 Rounds 10 GHD Sit Ups 15 Push Ups |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
Categories |