finish the summer strong!!!!

warm up:
10 pull ups
10 press ups
10 sit ups
10 air squats

strength:
5 set of 5 reps- bench press (bodyweight)
                      - deadlift (150% of bodyweight)

stamina:
20sec work/ 10 sec rest x 8
rowing

crossfit games open workout 1

30 double under 15 power snatches, 10min- A.M.R.A.P

Bear gets gym record!!

"Bear" - Pain is weakness leaving the body...     Uni Student Bear who has trained with us time and time again came back for the summer with avengence this year after only a couple of workout he attempted to beat the gym record for 500m row. current record 1:30 a very fast time if your unfamiliar with indoor rowing. Bear as the name suggests has great strength in weight lifting and strongman training but not so comfortable in the cardio areana.... so he starts his workout with some tyre flipping on a sunny day enjoying our out door space. After a while he returns to the indoor area of JS-Fitness to attempt the row. He straps in and sets to it at a blistering pace ripping hard on each stroke and he is going at an unbelievable pace for the first 200m then the stamina and cardio endurance challenge kicks in at 250m to go and he wants to stop but a bit of friendly banter pushes him through the hard times and he realises if he can just keep his pace now for the last 100m he could have this record in the bag....... he keeps pace knowing "pain is just weakness leaving to body" (well not really but we sometimes make this suggestion to get the most out of people). Bear gets the gym record of 1:26 for the 500m a cheer of amazement from on lookers as he rolls of the rower and lays on the matted area in a slight discomfort shall we say. Normally this passes after a few seconds but not for Bear not on this day unfortunately the pain last just a little too long and the next move was to go and get some fresh air..... the kind staff at the gym provided him with cool refreshing glass of h2o and to accompany him by his side we placed the famous "vommy" which is the name of the gym bucket incase of emergency release of bodily fluids. To this day it had never been used before. After a couple of minutes Bear and Vonmmy were best of friends in arm and arm. So now Bear also has the oppotunity to be the first person to have his name and the date written on the side of Vommy for all time. Great work Bear an amazing time and gym recored but let not make a habbit of that level of fatigue we would hate for you to miss a day of training.