River Monsters

Sunday 5/22/2011

May 23, 2011

Congratulations to the 11-2 first seed Northern Kentucky River Monsters! Get your sun and get a nap.

Saturday 5/21/2011

May 21, 2011

Free Community Workout at noon! Run 5K If you don’t run it today, join us tomorrow at 9 a.m. down in Covington. Post time to the Comments section.

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Agenda for this weekend: Saturday: 11 am – CrossFit Hustle WOD Noon – Free Community Workout 7:30 – The Northern Kentucky River Monsters battle The EK Drillers Sunday: 9 am – 5K in Covington Rest up or make up work from the training you missed. Post your work to the Comments section.

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Saturday 5/14/2011

May 14, 2011

It’s a free community Saturday, so don’t be afraid to drop by and get some work in at noon. Shoulder mobilization using bands, 2 min each side A. 3×2 Push jerk, 85% B. Kettlebell snatch ladder Post work to the Comments section.

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Thursday 5/12/2011

May 12, 2011

Rest Day or make up the training you missed. Post work to the Comments section.

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Tuesday 5/10/2011

May 10, 2011

A. “Suck” Testing/Training B. Press 5-5-5 (+) C1. 5 minutes headstand practice C2. 5 minutes handstand practice Post work to the Comments section.

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Saturday 4/30/2011

May 2, 2011

5 Rounds, each for time: 4 Deadlifts, HEAVY 8 Burpees 200m sprint 90 sec rest Post times to the Comments section.

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Monday 4/25/2011

April 25, 2011

Today begins week 3 of 4 in our Olympic lifting cycle. We’ve seen lots of progression in the gym strength- and technique-wise. Keep up the good work everyone. The attention to detail on the lifts will pay off handily in the long run. Lying wall squat, 3 minutes A. Back Squat 3×5, add 5 pounds [...]

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Monday 4/18/2011

April 18, 2011

Wall Squat/On the back squat mobility A. Squat Clean 6×2 … working on technique, speed under the bar, and footwork. Increase load if desired. B. “The Hammer” 5 Rounds, each for time: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds Post [...]

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Sunday 4/17/2011

April 17, 2011

Rest your bones, stretch, and nap. Thanks to everyone who showed up at the Queen City Sectionals yesterday! What a crowd! Meghan made her way through the burpees and finished up with a score of 63 while Rich got 7 muscle-ups for a score of 97. This coming week starts the second week of snatch/clean [...]

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