11 Dec 2014

121214

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1. Overhead Squat – Max reps @ bodyweight
scales – 3/4 bodyweight, 1/2 bodyweight
2. AMRAP 20
2 Thruster, 95/65
2 Pull-ups
4 Thruster
4 Pull-ups
6 Thruster
6 Pull-ups
…+2

10 Dec 2014

121114

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1. Clean 7×2
2. AMRAP 3
6 Box Jump, 24/20
6 cal row
rest 9 minutes
AMRAP 3
6 Box Jump, 24/20
6 cal row
rest 9 minutes
AMRAP 3
6 Box Jump, 24/20
6 cal row

09 Dec 2014

121014

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1. Accumulate 100 Hollow Rocks – every time you stop perform 10 unbroken double unders
2. “DT”
5 rounds for time
12 Deadlift, 155/105
9 Hang Power Clean
6 STO

08 Dec 2014

120914

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1a. Shoulder press with a 22×2 tempo @ 70%, women 5×8/men 5×5
1b. Heavy DB row (no torque) – 4×6-8 reps
2. Run 4 x 400m
rest 3:00 between rounds

07 Dec 2014

120814

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1a. Strict Pull-ups – 3×4.4.4
1b. Back Extensions – 3×10, rest 1:00
2. 10-8-6-4-2
Snatch, 115/75
Ring Dips

06 Dec 2014

120714

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1a. Front Squat with a 21X2 tempo @ 70%, women 3×8/men 3×5
1b. Rope climb – 2 ascents and descents, rest 2:00
2. Partner 5k row
Alternate every 50 calories

05 Dec 2014

120614

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1a. Push Press – 3×5
1b. Pistols – 4 x 6
2. 3 rounds for time
8 STO, 115/75
16 KTE
24 A. Sqts

05 Dec 2014

FIRE IT UP FRIDAY! 120514

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The first week of training is in the books. CrosbyStills&Nash cracked the top 5 leaderboard on “Annie” with a blazing time of 6:01. Great work brother!

Photo Caption Contest! What is Crosby thinking? Best caption wins $15 Starbucks gift card. Post caption to comments.

Photo Caption Contest! What is Crosby thinking? Best caption wins a $15 Starbucks gift card. Post caption to comments.

S.M.A.R.T Goals

Now is the time to begin thinking about what you would like to get from your training with the New Year quickly coming upon us. When you are setting a goal remember to make it S.M.A.R.T.

S-pecific – What do you want to accomplish? Why? Don’t overlook the importance of WHY. For example, “I want to lose 10 pounds so my pants fit better and I can be more active with my children” is a specific with a very powerful WHY.

M-easurable – It must be quantifiable otherwise there is no way to know when you it is completed. “I want to get in shape” is not measurable. What does that mean?

A-chievable – Your goal must be attainable. It can and should be a challenge but it cannot be extreme. For example, if I were to say that I want to be 200 pounds that would not be attainable unless I am willing to remove one of my appendages.

R-ealistic – If I were to say that I want to run a marathon in 2 hours and 5 minutes, you would look at me and say, “Awesome Neal, you f*@#ing NUT”. However, If I say I want to run a marathon in 4 hours, now I am being realistic and a training plan can be laid out to complete it. The last two parts, achievable and realistic, allow you to start answering the question HOW to get it done.

T-ime bound – The last part is you need to put a time frame as to when you would like to reach your goal. Lets go back to my first example, “I want to lose 10 pounds so I can be more active with my kids”. By when? Next year? Tomorrow? If this step is skipped it is too easy for it to get lost in the day-to-day demands that arise.

If I rephrase my goal as, “I want to lose 10 pounds in 35 days so that I can be more active with my kids and lead a more fulfilling family life” then it meets all the requirements of a S.M.A.R.T. goal. It has a “WHY” and I can come up with a plan on “HOW” to get it done.

Once you have decided WHAT you want to achieve this year, reach out to your Coach and we can help you put together the plan. Failing to Plan, is Planning to Fail!

WHAT’S ON TAP!

  • Saturday 12/6
    1a. Push Press – 3×5
    1b. Pistols – 4 x 6

    2. 3 rounds for time
    8 STO, 115/75
    16 KTE
    24 A. Sqts

  • Sunday 12/7
    1a. Front Squat with a 21X2 tempo @ 70%, women 3×8/men 3×5
    1b. Rope climb – 2 ascents and descents, rest 2:00

    2. Partner 5k row
    Alternate every 50 calories

  • Monday 12/8
    1a. Strict Pull-ups – 3×4.4.4
    1b. Back Extensions – 3×10, rest 1:00

    2. 10-8-6-4-2
    Snatch, 115/75
    Ring Dips

  • Tuesday 12/9
    1a. Shoulder press with a 22×2 tempo @ 70%, women 5×8/men 5×5
    1b. Heavy DB row (no torque) – 4×6-8 reps, rest 2-3 minutes

    2. Run 4 x 400m
    rest 3:00 between rounds

  • Wednesday 12/10
    1. Accumulate 100 Hollow Rocks – every time you stop, perform 10 unbroken double unders

    2. “DT”
    5 rounds for time
    12 Deadlift, 155/105
    9 Hang Power Clean
    6 STO

  • Thursday 12/11
    1. Clean 7×2

    2. AMRAP 3
    6 Box Jump, 24/20
    6 cal row

    rest 9 minutes

    AMRAP 3
    6 Box Jump, 24/20
    6 cal row

    rest 9 minutes

    AMRAP 3
    6 Box Jump, 24/20
    6 cal row

  • Friday 12/12
    1. Overhead Squat – Max reps @ bodyweight
    scales – 3/4 bodyweight, 1/2 bodyweight

    2. AMRAP 20
    2 Thruster, 95/65
    2 Pull-ups
    4 Thruster
    4 Pull-ups
    6 Thruster
    6 Pull-ups
    …+2

  • Saturday 12/13
    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

04 Dec 2014

120514

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1a. Deadlift with a 21X2 tempo @ 70%, 5×8 women/men 5×5
1b. Ring Rows – 4×8 with a 21X2 tempo, rest 2:00
2. AMRAP 10
15 Swings, 24kg/16kg
15 Burpee

03 Dec 2014

120414

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1a. Pull-ups – 5xmax reps
1b. Thruster – 5xmax unbroken reps, 95/65
2. EMOM 12
4 Power Clean
rds 1-4 @ 60%
rds 5-8 @ 65%
rds 9-12 @ 70%


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