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19 Dec 2014

122014

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1a. Push Press – 3×3, rest 30 seconds
1b. Chin-ups – 3×4.4.4, rest 2 minutes
2. AMRAP 10
5 Pull-ups
10 Push-ups
15 Squats

19 Dec 2014

12/19/14 Fire It Up Friday!

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Hey! I’m a little late today but I think you will be pleased to hear what I have to say. At 1:30pm today we were issued our Certificate of Occupancy for the new space at 100 Holton Street! FINALLY!

There are some details that need to be ironed out regarding the move in date and I will be working on those the next couple of days. Monday I will receive the keys and the process will begin. That being said, the class schedule may be changed to accommodate the move.

Many of you have already departed for the holidays and I wish you all the best. This upcoming year will be our 10th in existence and I am proud to see how far we’ve come and where we are going. Next week there will not be a Fire It Up Friday post so this is my last of 2014. Here is a thought for you:

“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals.”

~ Jim Rohn

WHAT’S ON TAP

Saturday 12/20
1a. Push Press – 3×3, rest 30 seconds
1b. Chin-ups – 3×4.4.4, rest 2 minutes

2. AMRAP 10
5 Pull-ups
10 Push-ups
15 Squats

Sunday 12/21
1. Free Handstand hold – 3×10-30 seconds
2a. Pistols – 5×3 each leg
2b. Gluteham developer sit-ups – 5×10 each leg

3. Groups of 3 – divide the work as see fit (all may run together but only 1 person at a time on the WB/DU’s)
Run 1500m with a sandbag
75 Wallball shots, 30/20
150 Double under
Run 1200m with a sandbag
50 Wallball shots
100 Double under
Run 600m with a sandbag
25 Wallball shots
50 Double under

Monday 12/22
1a. Deadlift with a 21×2 tempo @ 75%, women 5×8/men 5×5, rest 1 minute
1b. Strict HSPU – 4×2.2.2, rest 2 minutes

2. “Nigel”
30 Bear Complexes for time

Tuesday 12/23
1. EMOM 12 – 3 Power Snatches
1-4 @ 65%
5-8 @ 70%
9-12 @ 75%

2a. Shoulder Press with a 22X2 tempo @ 73%, women 5×8/men 5×5
2b. Bent over BB row (no momentum) – 4×8-10, rest 2:00

Wednesday 12/24 CLOSED

Thursday 12/25 CLOSED

Friday 12/26 – TBD

Saturday 12/27 – TBD

Sunday 12/28 – TBD

Kevin Duggan, Robert Duggan liked this post
18 Dec 2014

121914

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1. Accumulate 6 minutes in an L-sit. Each time you break perform 5 weighted step-ups to a 12” box each leg with a 65/45 barbell.
2. 4 rounds for time
5 DB snatch left arm, 55/35
10 Split squat jumps
5 DB snatch right arm
10 Toe 2 Bar

17 Dec 2014

121814

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1. Clean and Jerk – 10×1
2. Clean pull through ankle extension @ 110% of heaviest CJ – 3×5
3. Complete 60 burpees for time

16 Dec 2014

121714

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1. Test – 3000m row
2a. Bench press with a 22×2 tempo @ 73%, women 5×8/men 5×5
2b. Band pull apart – 4 x 3times your BP reps

15 Dec 2014

121614

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1a. Ring Support Hold – 6×60 seconds, rest :30
1b. Flex Arm Hang – 6×30 seconds, rest 1:00
2. For time
30 Power snatch, 75/55
10 Overhead squat
20 Power snatch
20 Overhead squat
10 Power Snatch
30 Overhead squat

14 Dec 2014

121514

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1a. Back Squat with a tempo 22×2 (touch a box or ball) @ 75%, women 5×8/men 5×5
1b. Strict Pull-ups – 4×2.2.2.2, rest 3:00
2. AMRAP 6
10 Unbroken wallball shots, 20/15
20 Double Unders
rest 6 minutes
AMRAP 6
20 Double Unders
10 Unbroken wallball shots, 20/15

13 Dec 2014

121414

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1. Accumulate 15 TGU each arm
2. Wall handstand hold – 3×30-60 seconds
3. 2 Kettlebell Clean + Jerk, 20-50 reps, w-12kg/m-16kg
4. 4 rounds for time with a partner
12 Deadlift (alternate every 3 reps), 275/185
2 x 60’ fireman carry

12 Dec 2014

121314

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1a. Ring Push-ups – 3×3.3.3, 21X2 tempo
1b. Strict KTE – 3×6-10 reps
2. For Time
Run 700m
20 Lunges with DB (FR), 35/20
20 DB Split Clean
Run 1200m
20 Push Press, 35/20
20 Lunges with DB (FR)
Run 700m

12 Dec 2014

121214 – Fire It Up Friday!

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BE PRESENT

Last night I was at home instead of at the gym because I had this terrible headache all day that just wouldn’t go away. I tried drinking more water, sitting in a dark room, etcetera until finally, the tylenol took effect. This unexpected time home for me gave Jessica and Abigail the chance to go on a Mother/Daughter adventure. She loves them. By “She” I mean BOTH Jessica and Abigail.

I had the chance to be alone with Zoë, which has been remarkably rare in her 11 months of existence. I got her fed and changed into her pajamas then we started the bedtime routine. I like to sit in a chair and rock her while telling her the stories of “Abigail and Zoë Amazing Adventures”. I cannot tell if she likes them or not because she usually falls asleep within the first 5 minutes of my starting.

Why am I telling you all this? Because it was one of the rare times where I could be 100% present for Zoë. As she fell asleep in my arms I had such great satisfaction knowing that I gave her all of my attention. What a novel concept these days, to give ONE person/thing 100% of your attention? 

We live in times where we are pulled in every direction. Work, family, kids, friends, etc. At times it seems we are the beck and call of every other person out there and that nothing receives our undivided attention. 

Here is my challenge to you: BE PRESENT. Whatever it is you are doing, be present in that task. Whoever you are speaking to, be present in that conversation. Whenever you are in the gym, be present in your training.

It’s not easy, but it will be DAMN rewarding when you achieve it.

With Love,
Neal

WHAT’S ON TAP

  • Sunday 12/14
    1. Accumulate 15 TGU each arm
    2. Wall handstand hold – 3×30-60 seconds
    3. 2 Kettlebell Clean + Jerk, 20-50 reps, w-12kg/m-16kg

    4. 4 rounds for time with a partner
    12 Deadlift (alternate every 3 reps), 275/185
    2 x 60’ fireman carry

  • Monday 12/15
    1a. Back Squat with a tempo 22×2 (touch a box or ball) @ 75%, women 5×8/men 5×5
    1b. Strict Pull-ups – 4×2.2.2.2, rest 3:00

    2. AMRAP 6
    10 Unbroken wallball shots, 20/15
    20 Double Unders

    rest 6 minutes

    AMRAP 6
    20 Double Unders
    10 Unbroken wallball shots, 20/15

  • Tuesday 12/16
    1a. Ring Support Hold – 6×60 seconds, rest :30
    1b. Flex Arm Hang – 6×30 seconds, rest 1:00

    2. For time
    30 Power snatch, 75/55
    10 Overhead squat
    20 Power snatch
    20 Overhead squat
    10 Power Snatch
    30 Overhead squat

  • Wednesday 12/17
    1. Test – 3000m row

    2a. Bench press with a 22×2 tempo @ 73%, women 5×8/men 5×5
    2b. Band pull apart – 4 x 3times your BP reps

  • Thursday 12/18
    1. Clean and Jerk – 10×1
    2. Clean pull through ankle extension @ 110% of heaviest CJ – 3×5

    3. Complete 60 burpees for time

  • Friday 12/19
    1. Accumulate 6 minutes in an L-sit. Each time you break perform 5 weighted step-ups to a 12” box each leg with a 65/45 barbell.

    2. 4 rounds for time
    5 DB snatch left arm, 55/35
    10 Split squat jumps
    5 DB snatch right arm
    10 Toe 2 Bar

  • Saturday 12/20
    1a. Push Press – 3×3, rest 30 seconds
    1b. Chin-ups – 3×4.4.4, rest 2 minutes

    2. AMRAP 10
    5 Pull-ups
    10 Push-ups
    15 Squats


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