Push up + fly

Olga and Maria showing off the guns!

Prisoner push ups + fly:

Start off in a push up position add weight in one hand. Put your forearm, the one with the weight in it, on the floor perpendicular to your body. Perform a push up while keeping your one forearm on the floor and relying on your opposite arm to do the pushing. Once your arm with no weight in it is fully extended, take your arm with the weight in it off of the floor and raise it up until it becomes parallel with the floor. Repeat

---

Looking for recipes, articles, and information on dieting? G.R. archives

---

PART I: 3x6-8
Sumo DL(elevated feet)
PART II: 10-9-8-7-6-5-4-3-2-1
DB DL
Swings 
Box Jumps

Single file...

Rocco, Ron, Frank, and Chris doing gator walks down the entire gym.

---

Looking for recipes, articles, and information on dieting? G.R. archives

---

3 ROUNDS: 90sec *max rep
Push ups
30sec break
Pull Overs (45/25/10)
30sec break
Sit Ups
30sec break
Wall mtn. climb
30sec break
Air Squats
30sec break

Rafael pushes it out...

Rafael looks good while working on his pop-push ups. Try this: put a 25lb plate face down on the floor, place hands on either side of the plate on the floor, perform a full "regular" push up, then upon extension -slide your hands on top of the plate, then pop back out to starting position, and repeat.

---

Today's Recipe: Vegetable soup

---

WORKOUT: 
Testing parameters for P.N.C.

Dennis elevates his game (+ plane)

Dennis isn't afraid to do his push ups off of unstable objects and you shouldn't be either!

---

Today's Recipe: Chicken w/rosemary and bacon

---

WORKOUT: 
10-9-8-7-6-5-4-3-2-1 (25 min limit)
Push Presses
Lateral raises

3 ROUNDS: 1min per
Wall sits
Press outs (bx)
Planks

Raf reps it out

Rafael repped out push ups like no tomorrow... surprised he wasn't blurred out in the pic!
HAVE A HAPPY AND SAFE NEW YEARS!

---

Today's Recipe: Gazpacho

---

WORKOUT:

3 ROUNDS: 1min per
Squat hold + MB toss
Jump rope
B/w row (ring/bar)
*1min break
Revolt row
Mountain climbers
Iso. Squats

*1min break

Pop push ups

Tony gets air whether he's on his hands or feet (click here to see a pic of Tony's broad jump)!

Pop push ups: (if you are a beginner, do this with a pillow under your face/chest) go down as far as possible, then push up with all of the force that you can, while in mid-air clap your hands and bring them back down to the floor. Repeat.

---

Recipe Of the Day: Almond crusted salmon

---

WORKOUT:

1.) DeadLift x 5RM

2.) 3 supersets:

(a1.) SLDL x 10

(a2.) Lunges(back loaded) x 10 

3.) Farmer sprints x 90sec for max distance (DB total = b/w)

Elevate your game

BL & Olga working on elevated push ups... All the way down & full extension.  Nice job ladies!

---

Recipe Of the Day: Ham, applesauce, and almonds

---

Workout: For time

250x crunches

50x lunges

25x chin ups

50x swings

25x sit ups

500x jump rope skips

Walk it out

Recipe Of the Day:

Paleo "Dirty Rice"

(from front of photo to back) Maria S, Chris, Maria D, Charlie, Ron, Michelle, Olga, Tony, Frank, and Chrissy  working hard on developing "gator push ups"

Tuesday nights group working on side walks with pauses for push ups in between.

SDHP and shifty push ups

Recipe Of the Day:

Salsa Salad

Frank doing Sumo Deadlift High Pulls with 135lb during Wednesday's workout.  Pick those elbows up... well, ok-ok... This was his 100th rep (of the WOD)!  Great job Frank!

Ron showing off his body weight strength/control during push ups (Wednesday night), shifting his body weight side-to-side.

 Recipe Of the Day:

Herb and Prosciutto stuffed steak

Michelle, Maria D, and Maria S teaming up on Tuesday night's workout to complete: 500 v-ups, 300 push ups, and 200 thrusters.  GREAT JOB ladies!

Workout Of the Day:

5min per (As Many Reps As Possible)

spades (25/10lb)

1min break

air squats

1min break 

push up

1min break

sit up

1min break

Carmine working on developing his BB muscle ups... GREAT JOB!

Check out Carmine's success story

Recipe Of the Day:

Osso Buco

WOD: OFF DAY

Recipe Of the Day:

Beet and walnut salad

Take the day off and relax.  Go for a hike, play soccer, play basketball, get out and try something different!

Check out Michelle's success story

 Michelle working hard to hit a good stride on modified push ups.  Next Personal Record... 10 regular ;)

Want to Improve your push ups?  Try this for 2 weeks straight.  

Odd days: shoot for a # of push ups and try to do as few sets as possible to hit that goal (this is in addition to any other scheduled workout/exercise).  Sample: goal=150 (3x50, 6x25, 10x15...).

Even days: try that same # that you picked for your odd day total and do smaller sets spread throughout the course of the day to hit that goal.  This training technique is called volume training and is used to provoke a response from the body to improve specific weakness(es).