Performance Logs


  • Top Scores
  • Chase
  • Ben
  • Kyle
  • Nicole
  • Michael
  • Kara
  • Stacy
  • Kaela
  • Kayla
  • Helen
  • Katie
  • Elise
  • Nina
  • Andi
  • Logan
  • Sarah
  • Jessica
  • Jessie
  • Kim


    • Issaquah Swim Team; Athletic Conditioning At Gravity Janes

    Saturday, February 27, 2010

    Saturday / February 27, 2010

    Warm Up -
    2 Rounds of:

    • Squats, 30 reps
    • Paralette Push Ups, 30 reps / or Dips, 20 reps
    • Box Jumps, 20 reps

    Section 1 -
    Kettlebell Snatches
    Focus on Technique
    Score = Total reps in 5 minutes

    Section 2 -
    3 Member - Team Met Con
    2 Rounds of:

    • Run, 800 meters
    • Feet To Hands, 30 reps

    posted by Dave Young at 4:37 PM 0 Comments

    Thursday, February 25, 2010

    Thursday / February 25, 2010

    Warm Up -
    3 Rounds of:

    • Run, 200 meters
    • Pull Ups, 10 reps
    • Push Jerks, 20 reps


    Section 1 -
    Tabata Row
    Score = Lowest number of meters in any of the 5 intervals
    60 seconds work / 30 seconds rest repeated 5 times

    Section 2 -
    Pull Ups
    Score = Total Reps
    6 Minutes

    Section 3 -
    Dips
    60 Reps

    Section 4 -
    Back Squats
    75% Bodyweight

    posted by Dave Young at 4:33 PM 0 Comments

    Wednesday, February 17, 2010

    Wednesday / February 17, 2010

    Warm Up -
    3 Rounds of:
    Kettlebell Deadlifts, 21 reps (2 x 16k / 2 x 24k)
    Feet To Hands, 21 reps
    Push Ups, 21 reps

    Section 1 -
    “Tabata This”
    Score = Sum of lowest number of reps in any round of each movement
    20 seconds work / 10 seconds rest repeated 8 times of:
    Row (cal) – Squats – Pull Ups – Sit Ups – Push Ups
    1 minute rotation time between movements

    Section 2 -
    Paralette L-Sits
    Score = Time
    Maximum Duration L-Sit on Paralettes

    Section 3 -
    Strength Technique Work
    Deadlifts
    Focus on Form

    posted by Dave Young at 4:31 PM 0 Comments

    Saturday, February 13, 2010

    Saturday / February 13, 2010

    Warm Up -
    2 Rounds of:

    • Knees To Elbows, 1 minute
    • Overhead Squats (dowel), 1 minute
    • Kettlebell Swings, 1 minute


    Section 1 -
    “Turnaround”

    • 10-9-8-7-6-5-4-3-2-1 / 1-2-3-4-5-6-7-8-9-10
    • Deadlifts (95#) / Pull Ups


    Section 2 -
    A. Block Run
    Score = Time

    B. Weighted Sit Ups
    Score = Total reps in 6 minutes
    Weight = 25# Plate

    Section 3 -
    Kettlebell Swings
    200 Reps
    12k
    Score = Time

    posted by Dave Young at 4:29 PM 0 Comments

    Saturday, February 6, 2010

    Saturday / February 6, 2010

    Warm Up
    2 Rounds of:
    • Jump Rope, 30 reps
    • Rope Climb, 2 / or Feet To Hands, 20 reps
    • Squats, 30 reps
    • Kettlebell Swings, 30 reps
    Section 1
    • Clean & Jerk, One Rep Max Load
    Section 2
    Tibbetts Hill Run, gym door to top of 12th Avenue above Tibbetts Park back to gym door
    Score = Time

    posted by Dave Young at 9:12 PM 0 Comments

    Wednesday, February 3, 2010

    Wednesday / February 3, 2010

    Warm Up
    3 Rounds of:

    • Barbell Hang Cleans, 15 reps
    • Barbell Push Press, 15 reps
    • Barbell Front Squats, 15 reps
    • Barbell Deadlifts, 15 reps

    Section 1

    • Front Squats (1 Rep Max)

    Section 2

    • Tabata Sit Ups (30 seconds work / 15 seconds rest), 6 Rounds
      Score = lowest reps in any round

    Section 3

    • Kettlebell Cleans - Singles, 30 Reps per arm

    posted by Dave Young at 9:04 PM 0 Comments

    Saturday, January 30, 2010

    Saturday / January 30, 2010

    Warm Up

    • Kettlebell Cleans, 15 reps/arm
    • Paralette Push Ups, 30 reps
    • Box Jumps, 30 reps
    • Kettlebell Cleans, 15 reps/arm
    Section 1
    • Row Clinic
    • Relay / Team Row
    Section 2
    • Deadlifts, 1 minute or 7 reps
    • Kettlebell Cleans, 1 minute
      W = 8k / M = 12k
    Score = Total Kettlebell Clean Reps in 4 Rounds of:

    Section 3
    • Barbell Support Technique Work

    posted by Dave Young at 8:59 PM 0 Comments