26 Jul 2014

Sunday 072714

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With a partner complete for time (relay style)

21-15-9 reps of

Hang Squat Clean, 95/65 
Handstand Push-ups

Then both run 1500m at the same time (both must finish for final time).

25 Jul 2014

Saturday 072614

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1. Snatch – 1.1.1.1 x 3 sets @ 73%; rest 3:00 between sets

2a. HSPU Cluster 3.3.3.3 x 3 sets, rest 1:00 between sets 
2b. Palms facing you Pull-up cluster 3.3.3.3 x 3 sets AHAP, rest 1:00 
between sets

3. 12-9-6 for time 
CTB Pull-ups 
Box Jumps, 30″/24″

25 Jul 2014

072514 – FIRE IT UP FRIDAY!

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Here we are everyone! It’s another Friday and tonight is the In-House Throwdown! So Fire It Up! I am looking forward to seeing everyone since I have been away for the last week. Remember that afterwards we will order in some Soul Fire BBQ and bring whatever you would like to drink.

This time away didn’t permit me to train as much as I would have liked and it wasn’t very active at all. It was a painful reminder of how much our bodies just want and need to move on a daily basis. I am not speaking about getting into the gym and hitting the WOD but just moving. Go for a walk, hike, swim, whatever! Being sedentary is not good for ya! I have been able to train the last 3 days and I feel significantly better because of it. Keep moving!

HYDROSTATIC WEIGHING

Keith from Metrowave Fitness will be with us again next weekend. He will be able to begin weighing on Friday PM and then Saturday AM. If you registered for the first round then you are set for this time as well. There will be a sheet at the front desk this week to sign up for a time slot. 

If you have not previously signed up but would like to participate this time then you can email Neal and sign up on the sheet as well. The cost is $75 for a one time dunk test. $125 if you want to pay for two dunk tests (Keith will return again in the fall at a date TBD).

Why should you participate? Hydrostatic weighing is the 98.5% accurate in determining your body composition. Favorable body composition is one health marker we use in the sick to super fit continuum.  The scale is not a good indicator of fitness as it does not differentiate between muscle and fat. Further, those participating in the dunking receive a handout outlining recommended macronutrient consumption to improve one’s body composition. 

WHAT’S ON TAP

Here is this upcoming week’s programming:

Saturday 7/26

1. Snatch – 1.1.1.1 x 3 sets @ 73%; rest 3:00 between sets

2a. HSPU Cluster 3.3.3.3 x 3 sets, rest 1:00 between sets
2b. Palms facing you Pull-up cluster 3.3.3.3 x 3 sets AHAP, rest 1:00 between sets

3. 12-9-6 for time
CTB Pull-ups
Box Jumps, 30″/24″

Sunday 7/27

With a partner complete for time (relay style)

21-15-9 reps of

Hang Squat Clean, 95/65
Handstand Push-ups

Then both run 1500m at the same time (both must finish for final time).

Monday 7/28

1. Power Clean – 1.1.1.1 x 3 sets @ 73%, rest 3 min between sets

2a. Ring Dips 8-12 reps x 3 sets, rest 1:00 between sets
2b. Glute Ham Raises (only to parallel) 8-15 reps x 3 sets, rest 1:00 between sets

3. AMRAP 6
15 Russian Swings, 32kg/24kg
10 Toe 2 Bar

Tuesday 7/29

AMRAP 20

10 Pull-ups
20 Push-ups
30 Deadlifts, 135/95

Wednesday 7/30

1. High Bar Back Squat @ 20×1, 7-9 reps women/70% x 3 reps for men x 5 sets, rest 2:00 between sets

2. “Nancy”

Complete 5 rounds for time
Run 400m
15 Overhead Squats, 95/65

Thursday 7/31

Row 5 min for max calories

rest 4 minutes

Run 5 min for max distance (500m loops)

rest 5 minutes

Row 5 min for max calories

Friday 8/1

1. Shoulder Press – 2RM

2. EMOM 15
5 Over the bar burpees
1 Snatch, 185/125

24 Jul 2014

Friday 072514

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1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2

2. “Bell” 
3 rounds for time

15 Deadlift, 185/125 
15 Pull ups 
15 Front Squat, 185/125

FRIDAY 7/25 – IN-HOUSE THROWDOWN

1. 3 attempts (10 min) to establish a 2RM Front Squat

1 minute rest then

2. AMRAP 8 
Row 16 calories 
8 Burpees

23 Jul 2014

Thursday 072414

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1. Power Clean – 4 sets x 1.1.1.1 @ 70%, rest 3 minutes between sets

2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30 
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30

3. Row as far as possible in 7 minutes.

22 Jul 2014

Wednesday 072314

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Tabata Squats 
Rest 4 minutes 
Tabata Thruster, 45/35 
Rest 4 minutes 
Tabata Clean, 95/65

Notes:

1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2) Add the three scores from each effort for a total score for the workout.

21 Jul 2014

Tuesday 072214

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1a. Front squat – 4 sets x women 8-12 reps/men 5 reps @ 70%; 21×1, rest 2 mins between sets

1b. Dips – 4 x Amrap (-4), stop 4 reps shy of failure

2. 10 sets x :10 L-sit hold, rest :30 between sets

3. 21-15-9 for time 
Goblet squat 
KTE

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20 Jul 2014

Monday 072114

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Perform three rounds of this couplet for time.

Three muscle-ups 
50 sit-ups

Notes:

1) Perform any sit-up you want.

2) If you still can’t perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.

3)Typically, you’ll have the strength for a muscle-up when you can do 15 pull-ups and dips without a pause.

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19 Jul 2014

Sunday 072014

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*”Grace + Helen”*

With a partner perform the following:

60 Clean and Jerks, 135/95

Then

6 rounds of

400m run 
21 KB Swings, 24kg/16kg 
12 Pull-ups

For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.

18 Jul 2014

Saturday 071914

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1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds 
:30 @ 90% take 7-10 seconds off your 500m pace 
:30 rest

Hold the pace for all 20 rounds


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