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28 Nov 2014

112914

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1. Shoulder Press
5 reps @ 60%
4.4.4 Strict pull-ups, rest 2 minutes
5 reps @ 70%
3.3.3.3 Strict pull-ups (ahap), rest 2 minutes
5 reps @ 80%
2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes
Max Reps @75%

2. Complete For Time …
10-8-6-4-2
Toes to Bar
KB Swings (1.5/1)
Between Rounds Complete:
6 Box Jumps (24/20)

27 Nov 2014

112814

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Home WOD
1. Run 1 Mile

2. EMOM10
5 Push Ups
5 Jump Squats
5 V-Ups

Yesterday my Abigail’s, my 4.5 year old daughter, school performed their Thanksgiving Celebration in grand style with a performance that played out the First Thanksgiving. It was wonderful to see the hard work she had put in by practicing to and from school every day now the last 4+ weeks pay off. She was having a blast up there and she and her classmates did an excellent job.

I mention this not to brag about my daughter, though I am happy to do so, but rather it led me to think about what I am most thankful for. It’s sad that this is probably the single time where many actually express their gratitude out loud. Here goes:

  1. I am thankful for each you as members of our community. You trust the Staff and I in leading you to a lifelong pursuit of health and fitness. It is a responsibility that I take very seriously. We have the ability to change lives and that is what we try to do each day while being the best part of your day. No small task. Thank you for the challenge and continuing support!
  2. I am thankful for my Staff. I appreciate your efforts to give more to each member of our community. Your professionalism is inspiring. Your efforts to improve your skills is enduring and I wish you all continued success!
  3. I am thankful for my family. My two girls for keeping me grounded and reminding me that when I walk through the doors at home, they are my priority. My wife for being such a rock and weathering the good and not so good. You all are my continued drive to create something even greater than I can imagine.

I hope that each of you enjoy the next couple of days and that you have the opportunity to express your thanks and gratitude to those dearest to you. 

Best,
Neal

26 Nov 2014

112714

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Home WOD
Compete For Time w/ Family and Friends…
“The Gobble Gauntlet”
800m Run
50 Sit Ups
800m Run
40 Air Squats
800m Run
30 Burpees
800m Run
20 Push Ups
800m Run
10 Split Squat Jumps

25 Nov 2014

112614 PR Wednesday

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1. Deadlift
3×10 @50%
Touch and Go
Bar Speed on Drive

2. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

24 Nov 2014

112514

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1. Back Squat
5 reps @ 75%
Kipping pull-ups 10.10.10, rest 3 minutes
3 reps @ 85%
Kipping pull-ups, 10.10.10, rest 3 minutes
1+ reps @ 95%
Kipping pull-ups 10.10.10

2. AMRAP6 (For Reps)
9 Air Squats
6 Push Press (85/55)
Max Free Handstand Hold*

*Every second spent in a free handstand or handstand off the wall counts as one rep

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23 Nov 2014

112414

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1a. Fish Game x2
1b. 20 Reverse Lunges x2
1c. 10 Push Ups x2

2. 4RFT
250m Row
10 Bench Press @65%
5 Pistols Each Leg

3. Gymnastic Skills:
10min Handstand Practice Balancing Without Wall/Assistance

22 Nov 2014

112314

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Teams of 2
One person working at a time.
Complete For Time …
30 Clean and Jerks (135/95)
60 KB Swings (1.5/1)
90 Wall Balls (20/15)
120 Double Unders
1mile Run

21 Nov 2014

112214

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Complete For Time …
250m Row
25 KB Goblet Squats (1.5/1 Pood)
500m Row
50 KB Swings
750m Row
75 Double Unders
500m Row
50 KB Swings
250m Row
25 KB Goblet Squats

20 Nov 2014

112114

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1. Push Press
5 reps @ 75%
1.1.1 strict muscle-ups, rest 1:00
3 reps @ 85%
1.1.1 strict muscle-ups, rest 1:00
1+ reps @ 95%
1.1.1 strict muscle-ups

2. 6RFT
6 Push Press @75%
200m Run

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