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...

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6/29/14

Rest Day! Diet talk has become inescapa...

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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 developme...

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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 5th 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 solitu...

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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...

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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...

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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 lun...

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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 worko...

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6/22/14

Rest Day! 4 Superfoods That Are Not Pa...

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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:...

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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 shoe...

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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 5th 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...

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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 Hate...

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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...

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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,...

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6/15/14

Rest Day! Workout Nutrition Illustra...

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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 in...

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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...

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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...

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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 G...

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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...

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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...

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6/8/14

Rest Day! Ask Greg: Jumping in the sna...

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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 thin...

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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 to...

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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 countin...

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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...

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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...

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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...

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6/1/14

Rest Day! CrossFit and Steri...

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