29 Jul 2015

073015

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Skill: Run 100M x 5
These should be about 85% effort. Focus on solid mechanics and jog back to the start.

Power: Box Jumps 5 x 2 @ max height

Work: EMOM 12
3 Power Snatches – ascend to AHAP

28 Jul 2015

072915

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Strength: A. DB Bench Press – 4×6 (compare to 7/9)
B. Horizontal Body Rows – 4×6 @ tempo of 2121

Skill: Rope climb x 10

Work: 3 Rounds for time
20 Box jumps, 20″
25 OH Swings, 24/16kg
30 Knee to elbows

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27 Jul 2015

072815

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Strength: Front Squat – 3×5 add 5-10# compared to 7/16
~perform 3 sets of max ring dips between each working set

Skill: Practice your hand balancing off of the wall for 8 minutes

Work: Row 100 calories for time & distance

26 Jul 2015

072715

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Work: AMRAP 20
Run 1 lap
12 Shoulder to overhead, 115/75
12 Back Rack Lunges (6 each leg)

ABS: A. AbWheel Rollouts – 3×10
B. Back Extension – 3×10-15

Perform A/B as a superset. Rest 2 minutes in between each superset.

26 Jul 2015

072615

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“Coe”
10 rounds for time
10 Thrusters, 95/65
10 Ring Push-ups

24 Jul 2015

FIRE IT UP! July 24, 2015

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FIRE IT UP! FIRE IT UP!

Did you see the videos of Papa Grouse and Young Ethan performing their first pull-ups? Papa Grouse hit his first unassisted pull-ups in what may be 50 years! Ethan has his first at the age of 12. Great work and way to FIRE IT UP GUYS!

Keep working on the hand balancing and hand walking everyone. It’s a skill that requires some dedication and regular practice. Competency in both will lead to greater gains in all of your overhead movements. Be sure to “grip” the floor with your fingers too. If you keep ALL of your weight in the heel of the palm it would be the same as walking on your heels only. Stand up from reading this and now go and try to do just that.

FESTIVUS GAMES – OCTOBER 17, 2015

FestivusGames_Logo_rectangle
I have received a few questions about the events of The Festivus Games. Here is the link with all of the workouts. It explains the requirements and where there is strategy left to the individual. If you are still unsure about a particular event be sure to ask your coach.

Yes, this is a competition…BUT this is about having fun. Testing all of the hard work that you put in week in week out here at the gym. DO NOT Stress out about this. Watch this video put out by the events organizers.

If you are even slightly interested, sign up now to save some $$$$. REGISTER HERE.

SHANNON MARSHAK GOODBYE WOD

Tomorrow’s 9:30am class will double as a farewell WOD for our good friend Shannon (Flahive) Marshak. Come on in, train hard and then raise a glass to say, “goodbye for now” as she and Michael are moving to Boulder, CO.

The WOD is a doozy too. :-)

PROGRAMMING

Its the last week of July already. I am working on August’s programming. Be ready for some extra power work, more single leg strength work, and some grip work.

Friday 072415
Strength:
A. Shoulder Press – 3×3 @ 90% of 5RM (7/2)
B. Horizontal Body Rows – 3×8 (3121 tempo)

Conditioning: 5 rounds for time
Run 1 lap (1/3 mile)
15 Front Squats, 155/105 (Rx+ 185/125)

Saturday 072515
Warm-up: 2 rounds
Run 2 laps
10 walking lunges
5 Strict Pull-ups
10 Dips
15 Air Squats

Work: Complete 5 rounds for time
15 Pull-ups (Rx+ 15 CTB Pull-ups)
12 Power Cleans, 135/95
9 Handstand Push-ups

Sunday 072615 – HEROWOD
“Coe”
10 rounds for time
10 Thrusters, 95/65
10 Ring Push-ups

Monday 072715
Work: AMRAP 20
Run 1 lap
12 Shoulder to overhead, 115/75
12 Back Rack Lunges (6 each leg)

ABS: A. AbWheel Rollouts – 3×10
B. Back Extension – 3×10-15

Perform A/B as a superset. Rest 2 minutes in between each superset.

Tuesday 072815
Strength: Front Squat – 3×5 add 5-10# compared to 7/16
~perform 3 sets of max ring dips between each working set

Skill: Practice your hand balancing off of the wall for 8 minutes

Work: Row 100 calories for time & distance

Wednesday 072915
Strength: A. DB Bench Press – 4×6 (compare to 7/9)
B. Horizontal Body Rows – 4×6 @ tempo of 2121

Skill: Rope climb x 10

Work: 3 Rounds for time
20 Box jumps, 20″
25 OH Swings, 24/16kg
30 Knee to elbows

Thursday 073015
Skill: Run 100M x 5
These should be about 85% effort. Focus on solid mechanics and jog back to the start.

Power: Box Jumps 5 x 2 @ max height

Work: EMOM 12
3 Power Snatches – ascend to AHAP

Friday 073115
TEST: “Helen”
3 rounds for time
Run 400m
21 Swings, 24/16
12 Pull-ups

Strength: Pistols with weight – 6×3 each leg

ABS: A. AbWheel roll-outs – 3×10
B. Reverse Hypers – 3×10-15

23 Jul 2015

072415

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Strength:
A. Shoulder Press – 3×3 @ 90% of 5RM (7/2)
B. Horizontal Body Rows – 3×8 (3121 tempo)

Conditioning: 5 rounds for time
Run 1 lap (.33 mile)
15 Front Squats, 155/105 (Rx+ 185/125)

22 Jul 2015

072315

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Warm-up: 2 rounds for quality
50 Swings
10 TGU’s

Skill: Handwalking – 5×50′

Conditioning: AMRAP 10
15 Deadlift, 135/95
15 V-ups
15 Unbroken Double Unders (Rx+ 30 UB DU’s)

21 Jul 2015

072215

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Strength:
A. Back Squat – 5×3@90%
B. Chins – 5×3

Conditioning: AMRAP 12
10 Pistols
6 Snatch, 135/95
3 Muscle ups

20 Jul 2015

072115

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Warm-up: Run 1 lap

Skill/Strength:
A. Handwalking – 4×50′
B. Skin the cat – 4×3 reps
C. 1 Rope Climb

Conditioning: 5 Rounds for time
Row 30 Calories
30 Push-ups (Rx+ 10 HSPU)


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