6/30/14

**REMINDER!  Today begins our summer schedule change!  Schedule will now be as follows:
Monday - Friday: 5:30/6:30am  (NO 7:30am class due to low attendance)
Monday - Wednesday: 5:30/6:30/7:30pm (NEW CLASS!)
Thursday - Friday: 5:30/6:30pm (NO 7:30pm these nights)
Saturday: 9:30am TEAM WOD, 8:30am Free Intro

A ) Back Squat: 5 x 2 reps at 82% of BS 1RM, Rest as needed between sets

B ) 10 min AMRAP – 80-85% effort:

400m Run

5 Pull Ups

5 Push Ups

C ) 5 minute rest + banded mobility – upper body focus

D ) 10 min AMRAP – 80-85% effort:

10 Hang Power Snatch (45/65lb)

10 TTB

10 HSPU

E ) 5 minute rest + banded mobility – lower body focus

*Post results to comments.

Massage: Misunderstood and Misused

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6/29/14

Rest Day!

Diet talk has become inescapable

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6/28/14

A ) For time (work to be split between you and your partner):

50 calories on the rower

40 shoulder to overhead (65/95lb)

30 American KBS (35/55lb)

20 ring dips

10 strict pull ups

*Post results to comments.

6 key qualities for long term athletic development

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6/27/14

A ) Deadlift: work up to 5RM for the day for one set, rest as needed between sets (aka 5^th rep should be really challenging! Shoot for 5-10lbs higher than last week, but not at the expense of your technique!)

B ) 10 min AMRAP – 80%:

30 Double Unders

20 Box Jumps

10 Burpees

*Post results to comments.

Death by cardio & the fortress of solitude

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6/26/14

A ) Snatch: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2, Rest 1-2 min

B ) Clean & Jerk: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2, Rest 1-2 min

C ) Pistol Practice: spend 5 minutes working on pistol progressions or alternating pistols, can add weight or KB or plate for added challenge.  Progressions: pistol to box, pistol while hanging onto rig, pistol hanging onto foot, etc….  Keep alternating so technique stays great on each rep, challenge yourself.

*Post results to comments.

The road less traveled: wrist issues

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6/25/14

A ) Strict Press: warm up, build to a 5RM for 1 max set, getting in at least 3-4 warm up sets of 5 reps as you’re working up – want you to go heavier than last week on your final set!, Rest 1-3 min between sets

*Trick with strict press is to take small jumps and really focus on your technique through the sets.

B ) 4 sets – 100% effort (sprint):

20sec Touch N Go Clean & Jerk *chose a weight you can easily TnG

20sec push ups

20sec jumping lunges

+ Rest 3-4 min

*Post results to comments.

Do something you suck at

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6/24/14

A ) 10 min AMRAP – 80%:

Row 250m

5 Strict HSPU

Run 400m

5 L-Sit Chin Ups

B ) 5 min mobility work (banded, pick your major area and attack!)

C) 8 min AMRAP – 80%:

3 Turkish Get Ups/arm (use light weight, focus on technique)

20 Russian KBS (35/55lb)

3 Muscle Ups (or sub 3 dip + 3 pull up)

20 American KBS (35/55lb)

*Post results to comments.

Why you shouldn't do lunch

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6/23/14

A ) Back Squat: 4 sets x 3 reps at 85%, rest as needed between sets

B1) Ring Row (31X2): 4 x 6-8 reps at tempo, no rest

B2) Toes to Bar: 4 x max reps unbroken, Rest 1-2 min

C ) 2 rounds – 100% effort each time, but try to stay consistent:

12-9-6

Thruster (65/95lb)

Pull Up

+ Rest until you are fully recovered

*Post results to comments.

How to build the perfect bodyweight workout

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6/22/14

Rest Day!

4 Superfoods That Are Not Paleo

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6/21/14

A ) Floor Press: work up to 3RM for the day

B ) PARTNER EMOM:

*Each partner will get to work and rest twice through each set of movements!

Minutes 0-3: Partner 1 Work = Wall Balls, Partner 2 “rest” = Hollow Rock Hold, switch back and forth each minute

Minutes 4-7: Partner 1 Work = Pull Ups, Partner 2 “rest” = sit in bottom of squat position, switch back and forth each minute

Minutes 8-11: Partner 1 Work = Back Squat (135/155lb), Partner 2 “rest” = bottom of push up hold, switch back and forth each minute

Minutes 12-15: Partner 1 Work = 200m sprint, Partner 2 “rest” = REST! yes, real rest.

*Post results to comments.  Score will be total number of wall balls + pull ups + back squats + full 200m sprints per team!

Increasing Proficiency in the Olympic Lifts

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6/20/14

A1) Muscle Up: 3 x 3-6 reps, Rest 60 sec

*Sub 3 dips/3 pull ups or work on ring kipping/ring pull ups

A2) Barbell Row (31X2) : 3 x 8-10 reps at tempo, Rest 2 min

B ) 2 times through the following – 80%:

5 min AMRAP:

5 TTB

10 Air Squats

20 DU

+ Rest 3 min

*Post results to comments.

Should you wear Olympic lifting shoes?

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6/19/14

A ) Deadlift: work up to 5RM for the day for one set, rest as needed between sets (aka 5^th rep should be really challenging!)

B ) 3 min AMRAP – 95%:

400m run + max Bar Muscle Ups (OR sub 3 pull ups + 3 dips per muscle up)

+ Rest 3-5 min (work on banded mobility during this time – focus on upper body; traps, lats, scap, pecs)

C ) 3 min AMRAP – 95%:

20 calorie row + max wall ball in time remaining (14/20lb)

+ Rest 3-5 min (work on banded mobility during this time – focus on upper body; traps, lats, scap, pecs)

D ) 3 min AMRAP – 95%:

30 box jumps + max burpees in remaining time

*Post results to comments.

Adaptation, Not Exhaustion

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6/18/14

A ) Snatch: 60% x 3, 70% x 3, 75% x 2, 80% x 2, 85% x 2, 90% x 1, Rest 1-2 min

B ) Clean & Jerk: 60% x 3, 70% x 3, 75% x 2, 80% x 2, 85% x 2, 90% x 1, Rest 1-2 min

C ) 5 min AMRAP – 95% effort:

10 burpees

5 Shoulder to Overhead (65/95lb)

10 walking lunges

*Post results to comments.

Beating Setbacks and Haters

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6/17/14

A ) Strict Press: warm up, build to a 5RM for 1 max set, getting in at least 3-4 warm up sets of 5 reps as you’re working up, Rest 1-3 min between sets

B1) Push up: 3 x 6 perfect reps, no rest

B2) TTB: 3 x 8-10 reps UB, Rest 2-3 min (full arm recovery)

B ) 8 sets:

45seconds ALL OUT EFFORT C2 Row

+ Rest 2 min

*Post results to comments.

Minimizing Injury From Running; Considering Larger Athletes

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6/16/14

A ) Back Squat: 4 x 3 reps at 80% of BS 1RM, Rest 2-3 min

B ) 5 min AMRAP – 80%:

20 Double Unders

10 Push Ups

C ) 3 minute rest + banded mobility – upper body focus

D ) 5 min AMRAP – 80%:

10 pull ups

5 OHS (55/75lb)

E ) 3 minute rest + banded mobility – lower body focus

F ) 5 min AMRAP – 80%:

10 American KBS (35/55lb)

10 Sit ups

*Post results to comments.

The "One Week, No Excuses" Challenge

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6/15/14

Rest Day!

Workout Nutrition Illustrated

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6/14/14

“Nancy”

*You’re choice here.  You can do it with a team of 2 people – each person does half of the work, you can do it as an individual, or you can do it in teams of 4 people (in that case, 2 people work at a time, while the other two rest - everyone must do all the work).

5 rounds for time:

Run 400m

15 OHS (95/65lbs)

*Post results to comments.

The 4 things I know about sport injuries

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6/13/14

A1) Tempo Romanian Deadlift (41X1 – clean grip, this weight should be light – technique is main focus): 4 x 10 reps, Rest 1 min

A2) Barbell Step Up: 4 x 5 reps/leg (try using same weight as RDL!), Rest 1 min

*keep your step between 6” to 18”

B ) 4 sets – 80%:

3 minute AMRAP:

10 Wall Ball (14/20lb)

10 TTB

10 Box Jumps (20/24”)

+ Rest 2 min

*Post results to comments.

How to lose fat

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6/12/14

*For today – hang clean should be caught in full front squat catch position, snatch will be from the floor and caught in full overhead squat position, keep weights light enough that that still happens!  Technique over weight right now.

A ) Hang Clean: 5 sets x 3 reps, keep building each set until you reach a challenging set of 3, Rest 1-2 min

B ) Snatch: warm up, work sets should be 3 x 2 reps at 80-85% of SN 1RM, Rest 2 min

C ) Handstand Practice: spend 5 minutes in a handstand or handstand position (rest as needed).  Ex: walk walks, belly facing wall handstand, belly facing out handstand, handstand walk to wall, free standing handstand..etc…

*Post results to comments.

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6/11/14

A1) Jerk (can use push or split jerk): 4 sets x 3 reps, work up to a challenging set of 3 reps from the rack, Rest 1 min

A2) Dip (ring or stationary): 4 sets x max reps in 30sec, Rest 2 min

B ) 10 sets: 200m SPRINT! Rest is walk back

*Post results to comments.

10 Mistakes Women Make in the Gym

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6/10/14

A ) Two times through the following:

3 min AMRAP:

5 pull ups

10 push ups

15 air squats

+ Rest 2 min

3 min AMRAP:

5 Power Cleans (65/95lb)

10 Deadlifts (same weight)

15 Burpees

+ Rest 2 min

3 min AMRAP:

5 Thrusters (65/95lb)

10 Pull Ups

15 tuck jumps

+ Rest 2 min

3 min AMRAP:

5 KB Goblet Squat (35/50lb)

10 American KBS

15 Lateral Hops Over KB

+ Rest 2 min

*Post results to comments.

Why Are You Here?

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6/9/14

A ) Back Squat: 3 sets x 5 reps at 80%, rest as needed between sets

B1) Bent Over Barbell Row (31X1): 4 x 8 reps, no rest

B2) Knees to Elbows: 4 x max reps unbroken, Rest 1-2 min

C ) 3 sets – 100% effort:

2 minute C2 row + max air squats in 30sec, recording max air squats each round

+ Rest until you are fully recovered (no, not 20 minutes, silly!)

*Post results to comments.

The Myth of the Alpha Male

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6/8/14

Rest Day!

Ask Greg: Jumping in the snatch

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6/7/14

For Total Time (work split between yourself and your partner) – KETTLEBELL SANDWICH:

100 American KBS (35/55lb)

+ 3 rounds:

100 DU

50 Air Squats

+ 100 American KBS (35/55lb)

*Post results to comments.

Is gluten sensitivity a real thing?

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6/6/14

A1) Kipping Pull Up: 3 x 6-8 reps UB, Rest 60 sec

A2) C2B Pull Up: 3 x 6-8 reps UB, Rest 2 min

B ) 5 sets:

30sec Push Up

30sec Walking Lunges

30sec Double KB Front Squat (whatever weight you can keep PERFECT technique with!)

30sec Handstand Hold

+ Rest 2 min

*Post results to comments.

3 Mistakes Experienced Lifters Make; are you making them too?

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6/5/14

A1) Deadlift: 4 x 5 reps, increase from last week, no rest

A2) Alternating Pistols: 4 x 3-6 reps/leg, Rest 2-3 min

B ) 3 sets – 95% effort:

10-8-6-4-2

Double Under

Dip (ring, stationary, or dip negatives)

+ Rest 3-5 min (work on banded mobility during this time – focus on upper body; traps, lats, scap, pecs)

*Post results to comments.

Calories: Should you be counting?

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6/4/14

A ) Split Jerk (from rack): 5 sets x 3 reps, keep building each set until you reach a challenging set of 3, Rest 1-2 min

B ) Snatch (from floor): warm up, work sets should be 3 x 3 reps at 75-80% of SN 1RM, Rest 2 min

C ) Complete the following – 80% effort:

2 minute RUN, 2 minute walk

2 minute AIRDYNE or C2 Row, 2 minute rest

2 minute RUN, 2 minute walk

2 minute AIRDYNE or C2 Row, 2 minute rest

2 minute RUN, 2 minute walk

*Post results to comments.

Are you an appreciating or depreciating asset?

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6/3/14

A1) Push Press (01X1 – one second hold at bottom of dip, one second hold in lock out position): 4 x 6 reps, no rest

A2) Push up (60X1 –so 6 seconds down): 4 x 6 reps at tempo, no rest

A3) Wall Ball: 4 x 10 reps UnBroken, Rest 2-3 min (full arm recovery)

B ) EMOTM for 12 min:

Odd: 10 box jump (20/24” with step down)

Even: 10 burpee to 6” target

*Post results to comments.

Powerlifting vs. Olympic Lifting Squats; which is better?

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6/2/14

A ) 1 ¼ Back Squat: 4 x 6 reps (should be able to use same weight or more than last week), Rest 1-2 min

B ) Complete 2 rounds of the following – 80% effort:

2 min AMRAP:

15 Double DB Power Clean

15 V-Ups

+ Rest 2 min

2 min AMRAP:

16 Sandbag Walking Lunges (8/side)

16 Pull Ups

+ Rest 2 min

2 min AMRAP:

Max Burpee

+ Rest 2 min

2 min AMRAP:

Max American KBS (35/55lb)

+ Rest 2 min

*Post results to comments.

Is Bacon Healthy? Don't be stupid.

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6/1/14

Rest Day!

CrossFit and Steriods

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