2014-04-17

THURSDAY WORKOUT

How's everyone liking the programming change so far?

We are really trying to drill everyone's Olympic lifts and basic strength movements to improve your overall numbers and WOD results and overall knowledge on the lifts...

GYMNASTICS SKILL: 10-15 minutes
Strict Ring/Bar Dips & Strict Ring Muscle Ups
* Take 10-15 minutes and work proper ring positions on these during movement or get your first strict one with no band or as little band as possible for just 1-3 reps...

BARBELL SKILL: 10-12 minutes
Take 4 minutes to work up to just 70% of your snatch 1RM and perform the following every minute on the minute for just 6 minutes:
Rep 1 - Hang Power Snatch
Rep 2 - Power Snatch
* Work speed through the MIDDLE of the lift and FAST solid catches with NO PRESS OUT

WORKOUT:
Tabata Rings Rows On A 20" Box (4 Rounds... For MAX TOTAL reps)
THEN IMMEDIATELY PROCEED TO...
Tabata STRICT DUMBBELL OR KB Press (10-25#/25-35#) (4 Rounds... For MAX TOTAL reps)
THEN IMMEDIATELY PROCEED TO...
Tabata STRAIGHT LEG AbMat Sit Ups (4 Rounds... For MAX TOTAL reps)
* No pacing for this one... Every rep done will count and all we need is ONE BIG total rep count for each movement on this WOD...

We will go FOUR athletes at a time starting on the ring rows and starting a new group on the rings every 2 minutes until everyone is moving... Keep these movements as fast as possible, but remember the 90% perfect technique MINIMUM no matter how tired you are feeling!

POST ANY MUSCLE UP MILESTONES, YOUR SNATCH WEIGHT AND YOUR TOTAL REPS FOR EACH SECTION ON THE WORKOUT

2014-04-16

WEDNESDAY WORKOUT

Get your lift on!

Make sure you come prepared with your lifting numbers...

STRENGTH: Just 8 minutes for this section so keep things moving!
Back Squat
5 reps @ 60%
3 reps @ 75%
2 reps @ 85%
1 rep @ 90%
* Only TWO MINUTES between sets so make weight changes quickly!

POWER:
3 Position Clean & Push Press/Jerk
- Rep 1 - High Hang SQUAT Clean (No Overhead)
- Rep 2 - Below Knee POWER Clean & Push Press OR Jerk (Don't touch the floor on this one)
- Rep 3 - Squat Clean & Push Press OR Jerk (Starts From The Floor)
* You will have 15-20 minutes depending on class sizes to get the HEAVIEST LOAD possible... Just keep making appropriate jumps until you start missing a lift... 4-6 total sets...

WORKOUT:
Perform as many rounds and extra reps as possible of the following in FIVE MINUTES
1 Toe 2 Bar
3 Kipping Pull Up (No Butterfly)
5 Air Squat Jumps
* All of this equals 1 full round so should have high round scores on this one!

POST YOUR LAST SQUAT WEIGHT, BEST 3 POSITION C&J WEIGHT AND TOTAL ROUNDS PLUS REPS COMPLETED TO COMMENTS

2014-04-14

MONDAY WORKOUT

Make sure you have your clean testing numbers from last week!

SUGGESTED MOBILITY: Before we start the warm up!
Floss - Hamstring OR Around Knee
Lacrosse - Under Hip & Back of Shoulder
* Loving you guys that are coming in early to get this stuff done, but try to do stuff that is related to the WOD that day... Rolling shoulders is great, but if we are squatting that day then it's probably not going to help you much ;)

BARBELL SKILL: 15 minutes
You will have JUST SIX MINUTES to work up to 80% of your best clean from last week and perform the following TWO REPS every minute on the minute for 8 minutes once you get to your 80%:
- 1st Rep - Hang Power Clean
- 2nd Rep - Hang SQUAT Clean (Aim to not high catch and then squat... Immediately squat instead)
* Same weight for ALL sets, but try to execute perfect reps and move fast!

WORKOUT: 12-16 minutes
Pick JUST ONE version of the workout listed below and perform 3 total rounds for INDIVIDUAL TIMES EACH ROUND:

#1
250m Row
25/35 PERFECT Hand Release Push Ups (Scale to an elevated barbell, if needed... NO KNEES)
REST 2:00 MINUTES

#2
250m Row
10/20 STRICT Handstand Push Ups (Scale Depth, but try to not use a box, if you can help it)
REST 2:00 MINUTES

#3
250m Row
15/25 Strict Ring Dips (Scale with light bands, if needed)
REST 2:00 MINUTES

Try to pick the version of this workout that has the movement you need to work on the most, but can legitimately do without a lot of scaling...

The numbers listed are reps for women followed by reps for men and there will be a TWO MINUTE CUTOFF for every round so try to finish or get as close as you can which means row pace needs to be FAST!

Scale the row distance if you know it will take you more than 60 seconds to complete...

POST YOUR WEIGHT FOR CLEANS AND YOUR WORKOUT RESULTS TO COMMENTS

2014-04-13

LIVING SOCIAL COMING NEXT SUNDAY!

DON'T FORGET...

We don't do this often so spread the word!

One week from today we will offer over 50% off our on ramp program for brand new athletes PLUS an additional TWO FREE WEEKS of regular classes once the you complete the on ramp program through Living Social...

Let friends, family and everyone know because there is a strict limit on how many can be purchased!

SUNDAY WORKOUT

Back to testing... We have just a few more numbers we need before we start a new strength & skill cycle next Sunday...

SUGGESTED MOBILITY: Hit these up BEFORE class so come in a little early!
1.) Floss - Shoulders & Ankles
2.) Roll - Quads and Hamstrings
3.) Band Stretch (Briefly - :20-:30 Each) - Lats & Hip Extension w/ Internal Rotation

POWER:
Snatch 1RM
(Any style is acceptable on this one, but you should be able to get the most from a SQUAT snatch...)

20-30 minutes for this one

POWER ENDURANCE:
Perform as many Kipping Pull Ups as possible in 60 seconds (No Chest 2 Bar)
(Use bands if you need it, but only go as far as near perfect technique allows... Don't loose shoulder control at any point... So in other words not "clunk" at the bottom of the pull up and no excessive broken body positions... If you feel broken, drop off the bar & do a quick reset)

If you can do this without a band, give it a try...

POST YOUR BEST SNATCH WEIGHT AND TOTAL PULL UPS PERFORMED TO COMMENTS


2014-04-12

SATURDAY WORKOUT

Team WOD Saturdays have begun!

Every Saturday for the foreseeable future we will have a team based WOD every Saturday to change things up and have a little fun...

Here is how this first week will begin...

WORKOUT:
"Cardio Death"

We will split the entire class into just two teams...

1st Part:
Each team will get JUST ONE bike and their team must complete 100 total calories...

ONCE YOUR TEAM FINISHES THEN MOVE ON TO...

2nd Part:
Each team will get JUST TWO rowers (damper on 10), but 2 members can work at the same time until you accumulate 200 total calories as a team...

ONCE YOUR TEAM FINISHES THIS PART THEN MOVE ON TO...

3rd Part:
Each team will get JUST THREE boxes, but 3 members can work at the same time until you accumulate 300 total Box Jump OVERS @ 20"/24"...

AND FINALLY ONCE YOUR TEAM FINISHES THIS PART MOVE ON TO THE FINAL...

4th Part:
Each team will get JUST FOUR jump ropes , but 4 members can work at the same time until you accumulate 500 total Double Unders...

SOME TEAM RULES:
- EVERY team member MUST contribute somehow to each one for these team totals... They don't have to do EQUAL work, but they must contribute at least ONE REP minimum...
- Spread this workload anyway you like and switch out with another team member whenever you like, but move fast and go hard!

Step ups and overs are allowed on box jumps, but singles ARE NOT acceptable on the double unders... Each members must get a double in for the final part...

Have fun!!

POST YOUR TEAM MEMBERS AND YOUR TOTAL TIME TO COMMENTS

2014-04-10

THURSDAY WORKOUT

Since the weather has been so nice, we thought we'd throw in a little running… :-)

As Many Rounds and Reps As Possible in 20 Minutes:

400ish meter Shuttle Run (Blacktop&back, Blue Pole&back, Dumpster&back)
20 Kettlebell Swings (53/35)
5 Muscle Ups (Ring OR Bar)


*Try to scale the Run as little as possible, if at all. If you have to scale the KB Swings, scale the weight before scaling the reps. The substitution for Muscle Ups will be Chest2Bar Pull-ups; you may use a band if you require it.