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03 Jul 2015

FIRE IT UP! 4TH OF JULY, 2015

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FIRE IT UP! FIRE IT UP!

The handstand push-up test on Wednesday netted 22 consecutive reps from Matt “MEATON” and 14 reps from Cori B! Great job by the rest making the Gym Record Boards!

Today we are observing the Independence Day of our great nation. To honor her, I have programmed a #HEROWOD that we have not yet performed here at CFB: “Bull”. “Bull” consists of 2 rounds for time of:

200 Double Unders
50 Overhead Squats, 135/95
50 Pull-ups
1 Mile run

It is dedicated to U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Put your head down and grind this one out. Share a barbell with a friend to build in the rest on the squats. When you are done, raise a glass!

PROGRAMMING

June is now behind us and we are moving on from our focus with the Snatch, Handstand Push-up, and high volume Back squat. It was obvious that the “laser beam” focus really paid off with the results by you all.

This month we are going to shift focus from the back squat to the front squat AND the front rack split squat. There won’t be high volume but there will be high intensity each time and then testing at the end of the month to see where the new 1RM/3RM falls. These two movements are going to immediately transfer to other lifts: clean, snatch, thruster, pistols.

On the gymnastics front, we are transitioning from the HSPU to hand walking and hand balancing off of the wall. It’s time to break free from our comfort zones and grow.

Last, we are going to improve your work capacity via focusing on running and rowing both within the WOD’s and outside of the WOD with repeats.

Friday – 7/3
“Bull” – 2 rounds for time
200 Double Unders
50 OH Squats, 135/95
50 Pull-ups
Run 1 mile

Saturday – 7/4 OPEN GYM (9-10:30)
Lumberjack 20 or LEVEL 1 TEST

Sunday – 7/5 – LEVEL 1 TEST

A. BODYWEIGHT
Complete 5 rounds of:
1 Strict Pull-up, 1 rep   from full extension to chin over bar, no kip
1 Dip, 1 rep   active shoulders, full lockout at top, greater than 90 degree at elbow
1 Horizontal Ring Row, 1 rep  hands touch chest
3 sec. L-sit, active shoulders, knees above hips, legs almost straight, demonstrate control
1 sec. Handstand, on wall, tight hollow body, demonstrate control

B. WORK CAPACITY
Complete in less than 5 minutes, 2 rounds of:
250 meter row
10 dumbbell snatchs per arm (20 total) 25# women, 35# men
10 x 10″ box jumps

Monday – 7/6
Skill: Run 1600m

Strength:
A. Dips – 3×3
B. Chins – 3×3

Conditioning:
5 rounds for time
Row 250m
25 Thruster, 95/65

Tuesday – 7/7
Strength: Front Squat, 3×5 reps @ 90% of 3RM

Skill: Handwalk 4×50′

Conditioning: AMRAP 7
7 Burpees
7 Double Unders
7 Toe 2 Bar

Wednesday – 7/8
Conditioning: “Diane”
Reps of 21-15-9 for time
Deadlift, 225/155
Handstand Push-ups

Recovery: Row 1k

ABS: Ring/Suspension Plank holds – 5 x 30 sec up to 1:00

Thursday – 7/9
Skill: Run 3x600m

Strength:
A. DB Bench Press – 4×6
B. Strict Toe 2 Bar – 4×6
C. Handwalk – 4×50′

Conditioning:
75 Wallball shots for time
M-20# to a 10′ target
W-15# to a 9′ target

Friday – 7/10
Strength:
1. Power Clean – 5×3
2. (1 Push Press + 1 Jerk)/2 x 5 sets

Conditioning:
Complete reps of 18,15, 12, 9, 6, 3 for time
Burpees to a 45# plate
Pull-ups

When you walk up the stairs to the lounge, you notice the 5 poster boards hanging on the wall. The poster boards are the original creation of Dave Werner, founder of CrossFit Level IV and they define a limited set of physical skills and set progressive benchmarks in these skills.

IMG_3430

Using these benchmarks, you can develop a personalized set of goals for improving your fitness. The purpose of these boards is to help the majority of our members to develop truly well rounded general fitness. A typical daily conversation that I have with members and prospects is the purpose of his/her training. Many times the answer is a generic “get fit”. Well that is exactly what CrossFit was designed for but it can be difficult to know if you are in fact on the best path to achieve just that.

Human nature is to keep working on what we are good at, our strengths, and skip the things we are not good at, our weaknesses. Using the Athlete Skill Levels Charts you can determine where you presently are AND how to make sure that you are working on all aspects to progress forward.

It’s important to understand what each level represents to understand where you are today:

Level I – You can move like a human. You’re not in particularly good shape, but if your town floods, you can get in a rescue boat without a firefighter pulling you in. If you can’t do three pull-ups, and three dips, you don’t have healthy shoulders. If you can’t squat all the way down comfortably, your hips are not healthy. These are basic health problems in the sense that they affect your quality of life. Fixing these problems generates a lot of self-confidence, and sets the stage for further progress.

Level II – You’re not a competitive athlete, but you’re an active, fit person who can tackle whatever you want to do. All of your joints have full range of motion and adequate strength. You know how to create stability and power. You are ready to dive into learning any new physical activity that may interest you. Being this capable is so much fun!

Level III – This is general fitness for a competitive athlete. That’s already pretty rare territory. Most adults don’t need all this, but it can be fun and give you some challenging goals. If you’re not working on Level III – for instance, if you can’t do a few strict dead hang muscle ups – you have no business entering the CrossFit Open and expect to get to Regionals or expect to be in the top 25% globally.  Stop being delusional about what you can do. Treat the problem.

Level IV – The Level IV goals explore the limits of general fitness. They are attainable only through many years of smart consistent training. None of the individual goals are very advanced when compared to a specialist in that field, but the combination of these qualities is very hard to achieve. For many, if not most people, this level of all around fitness is just not practical. Not practical because achieving all of these skills simultaneously means that you have really become a specialist in general fitness. Many, many people can perform some of the skills listed in Level IV, while at the same time they are unable to perform several Level II skills. Perhaps the best use of these levels is when you are able to realize that you are already “good enough” in one area, and can then focus on an area that needs work.

FIRE IT UP!

It is Friday baby and its time to Fire It Up! This has been a busy week with a lot of Private training sessions in addition to my classes. It is awesome when you can have provide that one on one attention and you see the Athlete really get it! Whether it is remaining patient on the pull for the snatch or really understanding the connection on the rower and how to be more efficient while using the recovery to better performance to completing your first forward roll. Ever. When an athlete finishes a movement or hits a lift and turns to me and states that it “never made sense to me like that before” then I know that there are going to be some great progressions coming soon. If you haven’t booked a session lately with your Coach, I highly suggest you do. Tell him what you want specifically to work on and you will have a blast.

4TH OF JULY

This Friday is the 4th of July. There will be one class at 10am. The doors will open at 9:30am and we will be firing up the grill afterwards. Bring some food to share for the grill and your favorite side dish. Friends and family are welcome too!

PROGRAMMING

The month of June is coming to a close. How have your handstand push ups improved? Wednesday 7/1 will be our final retest. On Wednesday you saw a glimpse of our next squat focus, the front squat. Next week will be a more thorough breakdown of what we will be working on.

Saturday 6/27
Strength/Skill: (G1) Handstand holds 7 x 1:00 or 7 x max time off the wall

Conditioning: With a partner, complete 100 TnGo Power Cleans for time

M-155
W-105

Two bars per team with one person working at a time. The partner resting is in active rest holding a Front Rack position with his/her bar. If the Front rack is dropped, then the set must stop and alternate to the other athlete.

Sunday 6/28
“Holleyman”
30 rounds for time
5 Wallball shots, 20/15
3 Handstand Push-ups
1 Power Clean, 225/155

Monday 6/29
Skill/Strength: (BB2) Power Snatch 10×2 (add more weight than 6/5)

Conditioning: AMRAP 12
10 Alternating DB Snatch
15 Box Jumps, 24/20
15 Knee to elbows

Tuesday 6/30
Strength/Skill: Back Squat 4×12, add 5#+ to the weight you used on 6/18

Conditioning: For time
30 Muscle ups
or
50 CTB pull-ups
or
75 Pull-ups

Wednesday 7/1
TEST: Strict Handstand Push-ups

Conditioning: Row 3k for time

ABS: 3×10 AbWheel/BB rollout

Thursday 7/2
Skill/Strength: A. Shoulder Press 5RM
Skill/Strength: B. Bent over BB row, 3×5 with a 3122 tempo

Conditioning: EMOM 20
3 Clean + 1 Jerk, ascending load to AHAP

Friday 7/3 – 4th of July TBA

19 Jun 2015

FIRE IT UP FRIDAY! 061915

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FIRE IT UP! FIRE IT UP!

A little bit of competition, when healthy, is a great thing. Yesterdays conditioning piece of 50 burpees was a great test. It became even better when a little jawing came down from our “eldest” of tribal elders Nigel, aka “Pencil Neck”, questioned Omri’s, newly crowned “Top Knot”, work capacity. Top Knot proceeded to finish his 50 burpees 30 seconds faster than Pencil Neck with a time of 2:35. A little bit of competition is a good thing indeed.

topknot

GROWING

On Wednesday Abigail, my 5 year old, graduated from her Pre-K program. It is amazing how fast time goes. I was just having a conversation with Thor and he was discussing how his house is now an empty nest since his youngest is beginning college. Blink and before you know it, 10 years has passed.

It is so important to live your life in the present. Enjoy each and every moment you have with those you love and do the things you enjoy to do. Our role here is to get you into the best shape possible so you can continue to enjoy everything at a very high quality.

An excellent tool to help you grow into even better fitness is the Athlete Level’s 1-4 that we have on the wall leading up into the offices and lounge. These are a guide to assist your personal development to becoming the best possible version of you. Next week I am going to post up two blogs that will explain better how to use the standards and how we can help.

PROGRAMMING

This begins the 4th week of our Snatch, Back Squat, & Handstand Pushup focus. Be sure to be recording the results for comparison and improvement from week to week, increase the intensity when you can.

Sunday 6/21 “Father’s Day”
Strength/Skill: (BB2) Snatch – 7×2 reps @ 90% of 6/13
use your most recent 1RM if you didn’t train on 6/13 or 92.5% of your 2RM

Conditioning: “Tumilson”
8 rounds for time
200m Run
11 Dumbbell Burpee Deadlift, 60#

Monday 6/22
Strength/Skill: (BS 2)Back Squat – 10×2 reps (add 5-10 pounds more than 6/12)

Conditioning: Partner WOD
Alternating 6 rounds for time each
6 Push Press, 135/95
6 Hang Power Clean, 135/95
6 CTB Pull-ups (RX+ 6 Bar Muscle-ups)

Tuesday 6/23
Skill/Strength: (G3)Handstand Push-ups – 10×3 reps (increase ROM compared to 6/11)

Conditioning: “Jerry”
For time
Run 1 mile
Row 2k
Run 1 mile

Wednesday 6/24
Strength/Skill: Front Squat 3RM

then, 3×12@75%

Conditioning: Every OTHER Minute On the Minute
Wallball Shots – max reps
M-20, F-15

Thursday 6/25
Skill/Strength: (BB1)1. Heaving Snatch Balance – 3×3 (add 5-10# more than 6/1)

2. Hang Squat Snatch – 6×2 (add 5# more than 6/1)

Conditioning: 3 rounds for time
40 Double unders
21 Swings, 32kg/24kg
10 Pull-ups

Friday 6/26
Strength/Skill: A. Bench Press – 6×3 (3 warm up sets then 6 straight sets)
B. 1 Rope Climb (Rx+ legless rope climb)

Conditioning: AMRAP 12
Run 400m
50 Air Squats

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12 Jun 2015

061215 FIRE IT UP FRIDAY!

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FIRE IT UP!

It’s Friday baby! I won’t be with my morning crew today while I am still a “Single Dad” but thankfully Jess will return this evening and next week…ITS ON! I miss my morning crew if you can’t tell.

I have really enjoyed this week’s programming. Us coaches have already begun seeing improvement in both the snatch and handstand push-ups with the extra skill work that has been built in. Courtney finally broke the century mark on her Power Snatch and she got it for 2 reps! It has been a 2+ year struggle to hit that marker. If you need more help than we can give you in the class session, book a private with your coach. Even a 30 minute drill session will help!

If you are missing class, don’t miss the practice. These skill sessions are essential for your continued development as an athlete. If you are not attacking them with at least the same tenacity you would your favorite #HeroWOD or #girlwod then you are spinning your wheels.

Give 100% at improving 1% each and every day you walk through the door. Do this and look back in 365 days and WOW!

REMINDER OF NEW SATURDAY CLASS SCHEDULE

The new Saturday schedule begins tomorrow. The Gym will be open 9am – 1pm. There is ONE class at 9:30AM. It is a TEAM WOD.

ASIAN INVASION

Coach Mickey and the Sunday crew is heading to the China Pearl after class for brunch. Here are the details one more time in case you missed the email:

  1. We’ll be taking the 9:30 AM class and then heading over to China Pearl with an ETA of about 11:15/30.
  2. You don’t have to do the 9:30 class, but there’s a good chance you’ll be waiting for us in the event we run late.
  3. It’s probably worth carpooling there and back. Please reply to this email if you need a ride or would like a ride. Ideally, we would get four people to car and park at Beach Street lot (40 Beach Street) for $12.
  4. There may or may not be an opportunity to take in either bubble tea or Vietnamese iced coffee afterwards. The group will decide.

PROGRAMMING

Sunday 6/14 – “Brian”
3 rounds for time
5 Rope Climbs
25 Back squats, 185/125

Monday 6/15
Skill/Strength: (G1) Handstand Holds – 6 x :30-1:00 holds hold longer than 6/3

Conditioning: EMOM20
Odd: 2 Clean + 1 Jerk
Even: 2 Bar Muscle-ups/5 Chest to bar pull-ups(upper abdomen)

Tuesday 6/16
Conditioning: 5 rounds for time
Run 600m
30 KB swings, 24/16
30 Box Jumps (step down only)

Wednesday 6/17
Skill/Strength: (Muscle Snatch + Power Snatch)/2 x 5 sets

Conditioning/Test: “Randy”
For time
75 Power Snatches, 75/55

Thursday 6/18
Strength/Skill: (BB1)Back Squat – 4×12, same weight across all 4 sets. Load the bar heavier than 6/2.

Strength/Skill: Push Press – 3×3, use the same weight across all 4 sets. ~90-95%

Conditioning: For time
50 Burpees with a 6″ overhead reach

Friday 6/19
Skill/Strength: (G2)Handstand negatives – 6 x 5 sets with a  tempo one second slower than 6/7. If you missed 6/7, then you should move at a tempo of 3 count down to one AbMat.

Conditioning: Complete reps of 21-15-9 for time
Deadlift, 225/155
Pull-ups (Rx+ CTB Pull-ups)

Saturday 6/20
Complete for time as a TEAM of 3 relay style
Row 1k
75 Squats
50 Double Unders
25 Pull-ups

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05 Jun 2015

FIRE IT UP FRIDAY! 060515

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FIRE IT UP! FIRE IT UP!

First week of June is in the books and so far it has been a doozy. On Monday we broke down the Snatch with the heaving snatch balance and the hang squat snatch. Both of these Drills really dial in using the hips and legs to get the bar in the overhead position rather than trying to rely on your arms.

Tuesday was #gutcheck time with the 4×12 Back squats at 70-75%. We will be hitting this again in the middle of the month and the goal will be to push the intensity up to 75-80%. Be sure to employ some breathing squats between those reps! “Rahoi” followed the back squats. This was the first time we had programmed this #HEROWOD benchmark, and it was a pure engine workout.

The rest of the week proved to be just as challenging as many of you have mentioned that you are pretty sore in a good way. The static holds, with attacking specific skills is going to elevate your abilities to do more work and thus become more fit!

FIELD DAY – NO REGULAR CLASSES

Tomorrow is our Field Day at Christian Herter Park from 10-1. It’s a chance to get out of the gym and use our fitness with sport activities. There are going to be a ton of fun events that will also be challenging as well. Some activities include: tug of war, flag football, hammer throw, hoover ball, etc.

Afterwards we are going to be grilling some food. Bring something to through on the grill or your favorite side dish!

NEXT WEEK’S PROGRAMMING

Lot’s of good training going into this week. Test days are Sunday, Monday, Tuesday and next Saturday. Only Sunday is a MetCon test with another new #HEROWOD “Jag 28″. The remaining days are strength and power tests.

Sunday 6/7
Strength/Skill: (G2)Handstand Push Up Negatives – 6 x 5 reps (Rx+ deficits)

Conditioning: “Jag 28″
Run 800m
28 Swings, 32kg
28 Strict Pull-ups
28 KB Clean & Jerk, 2 32kg
28 Strict Pull-ups
Run 800m

Monday 6/8
Test: Deadlift – 5RM

Conditioning: 3 rounds for time
10 Power Clean, 155/105
10 Front Rack Lunges, 155/105
10 Front Squats, 155/105

Tuesday 6/9
Strength/Skill: (BB1)Snatch
Hang Snatch High Pull + Hang Power Snatch – 2 reps x 6 sets

TEST: Shoulder Press – 3RM

Conditioning: AMRAP6
20 Calorie Row
10 Ring Push-ups

Wednesday 6/10
Conditioning: For time
Run 600m
21 Wallball shots, 20/15
21 Toe 2 Bar
Run 600m
21 Toe 2 bar
21 Wallball shots, 20/15
Run 600m

Thursday 6/11
Skill/Strength: (G 3)Handstand Push-ups 10 x 3 reps
Work to the range of motion you can with strict form. Advanced/Rx+ practice deficit HSPU

Conditioning: Complete 5 rounds each for time
Row 500m
rest 1:30 between efforts

Friday 6/12
Strength/Skill: (BS2) Back Squat 10×2
warm up to 90-95% of your 1RM and perform 10 sets at that weight

Conditioning: AMRAP15
8 Pistols (alternate legs each rep)
10 Dips
12 Burpees

Saturday 6/13
Strength/Skill: (BB2) Snatch 1RM – build up to a 1 Rep max for the snatch

TEAM WOD: Team of 4 relay style
21 Thruster, 95/65
21 Box Jumps, 24/20
21 Power Cleans, 135/95
Run 600m

29 May 2015

FIRE IT UP FRIDAY! 052915

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FIRE IT UP!

The end of the pull-up/dip cycle is upon us with todays retesting. It has been two months (April 1) since beginning. This morning’s classes rocked out a ton of PR’s. Big shout out to Elizabeth in the 7am class, she got her first kipping pull-ups and unsupported dips. Another round of applause to Shirtless Bob in banging out 26 ring dips! That is an elite number.

Be sure to be logging your results into ZenPlanner. I recommend going to the link on your smart phone and then adding the app to your home screen. It will permit you fast and easy access. The benchmarks & tests are what are most important. The daily workout is great for comparison and for gauging how to scale workouts with similar movements and load intensities.

CLASS SCHEDULE CHANGES

Beginning Monday the new class schedule will go into effect. It is:

  • PM Classes Shift to 30 Minutes Later
    1. 5pm
    2. 6pm
    3. 7pm
    4. Gym will remain open until 8:30pm Mon-Thurs
  • Friday PM Schedule
    1. 5pm
    2. 6pm
    3. Open Gym Until 8pm
  • Saturday AM Schedule
    1. 9am – 1pm OPEN GYM AVAILABLE
    2. ONE Group Class at 9:30AM
    3. 10AM Oly remains unchanged
    4. Various workshops will be made available by staff
  • Sunday 9:30AM HERO WODS
  • Mobility will be offered on Wednesday evenings at 5:30pm

PROGRAMMING

The Programming for June is going to have a focus on developing/improving the Snatch, the Handstand Push-up, and the Back Squat. Throughout the month this is the template we will be following:

Gymnastics (Handstand Push-ups)
Day 1 – Handstand holds
Day 2 – Handstand Push-up (negatives only with a tempo)
Day 3 – Handstand Push-ups (reduced range of motion to deficit extreme range of motion)

Barbell (Snatch)
Day 1 – Partial Lift or component of the lift (hang snatches or heaving snatch balance or pulls)
Day 2 – Full lift (power or squat snatch)

Strength (Back Squat)
Day 1 – Moderate Intensity, higher volume – 4×12 reps
Day 2 – High Intensity, low volume – 10×2 reps

If the days you are attending classes happen to fall on a day that we are not performing one of the above skills, it should be a priority to get in the work that you missed. Each week in the FIF blog post, the breakdown for the class will be posted on the day it is to be performed.

Upcoming Week

Saturday 5/30
TEAM FGB (Task Priority)
Complete 3 rounds
25 Wallball shots, 20/15
25 KB Swings, 24/16kg
25 Box jumps, 20″
25 Push Press, 75/55
25 Cal row

Rest 1:00 between rounds. Score is total time including the 2:00 of rest.

Each teammate must complete the entire circuit before the TEAM rests 1:00 minute. Only one person working at a station at a time and you cannot move on to the next movement until everyone completes 25 reps of their respective movement.

Sunday 5/31
Complete 6 rounds for time
10 Power Clean, 135/95
10 Push Press
10 Burpees to a 6″ target overhead

Monday 6/1
(BB 1)Strength/Skill: 1. Heaving Snatch Balance – 3×3, warm up to moderately heavy weight and complete 3 sets of triples
2. Hang Squat Snatch – 6×2, build up to a heavy load for the day and perform 6 sets of doubles at that weight. Begin the lift from the knees.

Conditioning: 3 rounds for time
Run 200m
21 Swings, 32kg/24kg
6 Strict pull-ups

Tuesday 6/2
(BS 1)Strength/Skill: Back Squat – 4×12, warm up to a moderately heavy weight (approx 70-75% of your 1RM OR ~82% of your 5RM) and complete all 4 sets at that weight.

Conditioning: “Rahoi”
AMRAP 12
12 Box jumps, 24″/20″
6 Thrusters, 95/65
6 Bar facing burpees

Wednesday 6/3
(G 1)Skill/Strength: Handstand holds – 6 x 30 seconds up to 1:00, supported against the wall. If you can already hold 1:00 then perform on a parallette.

Conditioning: Reps of 21-15-9 for time
Ring Dips
Front Squats, 135/95

Thursday 6/4
Skill/Strength: A. Pistols – 6×10 reps
B. 6×3 – Muscle Ups, scale to 5 chest to bar pull-ups if you cannot perform bar muscle ups and pull to the upper abdomen.

Conditioning: AMRAP 12
10 Deadlift, 315/225
15 Pull-ups

Friday 6/5
(BB 2)Strength/Skill: Power Snatch – 10×2, 10 sets begin once you are at 70%+ of your 1RM

Conditioning: AMRAP 17
10 Alternating DB Power Snatch, 60/40
15 Box Jumps, 24/20
15 Knee to elbows

Saturday 6/6 – Field Day
GYM WILL BE CLOSED

 

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22 May 2015

FIRE IT UP FRIDAY! 052215

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FIRE IT UP!

Push Press 3RM. Bar Muscle-ups. Power Clean 3RM. Pistols! I personally witnessed breakthroughs in these movements this week and that gets me totally FIRED UP! This is what gets me up every morning and excited about coming in to the gym. People giving 100% to improve 1%, EACH and EVERY day.

Greg hitting his first pistols. Omri stringing 4 bar muscle-ups together. Zoe hitting 3 Power Cleans at what was her previous 1RM. I love it! Nothing is impossible, as long as you are willing to put in the time and effort (100% to improve 1%). Keep it up!

MEMORIAL DAY WEEKEND

Memorial Day Murph is Monday at 10am. There will NOT be any other classes the rest of the day. After join us for some food and drink. To help me gauge the amount of food, reserve your spot on ZenPlanner Here.

JUNE CLASS SCHEDULE CHANGES

Beginning in Monday June 1 the following class schedule changes are going to be effective:

  1. PM Classes Shift to 30 Minutes Later
    1. 5pm
    2. 6pm
    3. 7pm
    4. Gym will remain open until 8:30pm Mon-Thurs
  2. Friday PM Schedule
    1. 5pm
    2. 6pm
    3. Open Gym Until 8pm
  3. Saturday AM Schedule
    1. 9am – 1pm OPEN GYM AVAILABLE
    2. ONE Group Class at 9:30AM
    3. 10AM Oly remains unchanged
    4. Various workshops will be made available by staff
  4. Sunday 9:30AM HEROWODS
  5. Mobility will be offered on Wednesday evenings at 5:30pm

Why? 

Many of you responded to our survey stating that the schedule was impacting your ability to attend classes more regularly. This is to help with that specifically. If you still have trouble getting in for the class, we are going to remain open until 8:30pm Monday – Thursday.

On Saturdays the 9 & 10 have been far more popular than our 11am class. In the summer, there are far more people traveling or those wishing to get in for a workout and then shoot off to the beach. Thus we are going to consolidate to a 9:30AM class. The programming for this class will be a Partner/TEAM WOD accompanied with a throw down type of atmosphere. Saturday will be Funday!

Sundays will remain the same and the programming will become HeroWods!

PROGRAMMING

Saturday 5/23
Strength/Skill – Pull-up Ladder 4 x 1-5 (scale up with weight)

Conditioning: “Tailpipe”
With a partner, each complete 3 rounds for time
Row 250m
Double KB rack hold

One begins on the row, the other begins in active rest with 2 24kg kettle bells in the front rack position. Switch positions when the 250m is rowed. The WOD is complete when both have completed 3 rows and 3 rack holds.

Sunday 5/24
Strength/Skill: Overhead Squats – Max Reps Bodyweight
scales – 3/4BW, 2/3BW, 1/2BW, etc

Conditioning: 7 rounds for time
30 Unbroken double unders
15 Power Snatch, 75/55

Memorial Day 5/25 – 10AM class ONLY
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups, and squats any way you want. Begin and end with a 1 mile run.

Tuesday 5/26
Strength/Skill: Jerk 7×2 (ascending)

Conditioning: “Guts”
Complete for time
Row 1k
30 Front squats, 135/95

Wednesday 5/27
Conditioning: 10 x 100m sprints
record your fastest time

ABS: 5 x 10-15 GHD Back Extensions
5 x 10-15 Knee to Elbows

Thursday 5/28
Strength/Skill: Back Squat – 5RM

Conditioning: AMRAP 8
15 Hang squat cleans, 95/65
5 Handstand push-ups

Friday 5/29 – RETEST DAY
TEST: Max Pull-up Test
TEST: Max Ring Dips

Conditioning: “Jonescrawl”
3 rounds for time
10 Deadlift @ 115% of bodyweight
25 Box Jumps, 24″/20″

FIRE IT UP! FIRE IT UP!

The month is already half way complete and it is great to see the whiteboards being re-written. Nothing is more gratifying for us than seeing the smile of a new Personal Record. NOTHING! Ali rocked out as the first female to complete “Nate” as Rx’d and there were 5 in the 5:30pm class last night that hit a 2RM at more weight than his/her previous 1RM!

WushuFoodie, Zack, Cissy, Evan, Shannon, and Courtney rocked the 5:30pm class.

WushuFoodie, Zack, Cissy, Evan, Shannon, and Courtney rocked the 5:30pm class.

Memorial Day Murph is fast approaching. We need a head count of those that will be attending the workout. (5/25 10AM) and how many plan to stick around for some food afterwards. Bring some side dishes to compliment the meat on the grill.

PROGRAMMING

Saturday 5/16
Complete 3 rounds each for time in teams of 3
Run 400m
15 Ground to overhead, 135/95
12 Pull-ups

Performed Relay style with one person working at a time. While one person is working, the other two teammates are holding a 45# plate against their chest.

Sunday 5/17
Strength/Skill: Heaving Snatch Balance – work up to a max single

Conditioning: Complete 5 rounds for max reps
1:00 – Airdyne Calories
1:00 – Wallball shots, 30/20
1:00 – Kettlebell swings, 32/24
rest 1:00

Monday 5/18
Strength/Skill: Push Press 5×3

Conditioning: Reps of 21-15-9 for time
Push Press
Pull-ups

Tuesday 5/19
Strength/Skill: Dips 5×5 AHAP compare to 5/7

Conditioning: AMRAP 15
Row 500m
20 Push-ups

Wednesday 5/20
Strength/Skill: Power Clean 3RM

Conditioning: 3 rounds for time
40# DB Split Clean, 15 reps
15 Strict Pull-ups

Thursday 5/21
Strength/Skill: Front Rack Reverse Lunges – 5×5 each leg

Conditioning: EMOM 16
Odd – 3 Pistols each leg
Even – 7 Burpees

Friday 5/22
Conditioning: 6 rounds for time
Run 200m (Everett Street & Back)
10 Deadlift, 225/155

Skill/Strength: Handbalancing – 6 x hold for max time
Handwalking – 6 x max distance

08 May 2015

FIRE IT UP! 050815

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FIRE IT UP!

Awesome training this week everyone. On Wednesday, the gym leaderboard was demolished for “Helen”. We had 3 new ladies claiming a Top 5 spot and 1 male. Great work by Lil’ O’Malley, Coach Alex, Ali and Matt. Avik just missed claiming the 5th best time by 2 seconds. Papa Grouse Yean-Rai dropped 3 minutes from his Helen time from just this past December!

Last Friday, Vijay rocked “Karen”‘s world with a time of 6:00. That placed him 3rd best time in the gym history. Great work!

Outside of the classes, participants of Coach G2’s Strength Challenge rocked their retest of the Our Crew Total. I don’t have all of the data yet but I know that Carlos increased his deadlift by 70 pounds in 12 weeks! Just yesterday Brian rocked a double PR in the Clean&Jerk and Snatch. More results will be posted soon.

PROGRAMMING

This upcoming week will give us two opportunities for testing and benchmarking. Wednesday we have HeroWOD “Nate” and on Thursday we will be working up to a 2RM for the Power Snatch. Get those t-spines and shoulders mobilized!

Saturday 5/9
Skill/Strength:
a. Pull-ups – 5×5 AHAP
b. Push-ups – 5×10 with a  2121 tempo

Conditioning:
Complete reps of 30-25-20 for time
25# Dumbbell Thrusters
Burpees

Sunday 5/10
Regionals Team Event
175 Snatches
25 rope climbs
115 Thrusters

Work in teams of 3 and share the work however you like. All reps must be completed before moving on to the next movement.

M-75# snatches, 115# thruster
W-55# snatches, 75# thruster

Monday 5/11
Strength:
Deadlift
3 x 5 reps @ 85% of 4/29

Conditioning:
Complete for time
Run 1 mile
100 Squats
75 Sit-ups
50 Push-ups
25 Pull-ups

Tuesday 5/12
Skill/Strength:
Muscle-up practice – with a false grip: hangs, flex arm hangs, pull-ups, ring rows
dips, dip supports, bottom of the dip

Conditioning:
3 rounds for time
20 Unbroken Wallball shots, 20#/15#
20 Unbroken Double Unders

Wednesday 5/13
Conditioning/Test: “Nate”
AMRAP 20
2 Muscle-ups
4 Handstand push-ups
8 Swings, 32kg/24kg

Thursday 5/14
Strength/Skill: Power Snatch – 2RM

Conditioning:
5 Rounds for time
600m run
15 Overhead Squats, 115/75

Friday 5/15
Strength: Front Squat – 5×5 (ascending up to heavy 5)

Conditioning:
Complete reps of 21-18-15-12-9-6-3 for time
Walking lunges
Push-ups
V-ups

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FIRE IT UP!

Fire It Up Friday returns after a week off. I know that you missed it while it was gone so…The ladies have stepped up big time this week so far in rocking the PR Bell. Lil’ O’Malley, Audrey, Alex, and Ellen all rang the bell this week. There has been some rumor that Carlos and Nigel “Pencil Neck” dominated Grace during this final week of the Strength Challenge. Speaking of the Strength Challenge, Tony has gained 17 pounds of muscle! 17! Sager Juice saw him yesterday for the first time in weeks and was astonished as to how SWOLE he was.

I would love to hear what others have crushed recently. Post your last two weeks of Awesomeness to comments!

BLUE HILLS

Each Sunday at 3pm members can meet with Nigel at Houghton’s Pond of the Blue Hills in Milton, Ma for a run. The Blue Hills are beautiful for both running and hiking. Its family friendly and you can check out the museum just down the road afterwards. I definitely recommend trying to make it when you have the day free.

PROGRAMMING

May will be a continuation of the gymnastic strength work for the pull-ups and dips. You will also see more work with the rope climbs and hand balancing/hand walking. These are skills that must be practiced with some regularity to gain any sort of proficiency. Attack it when they pop up in class. If you miss the days they do, give yourself 5-10 minutes either before or after to put some work in.

Friday 5/1
Conditioning: “Karen”
150 Wallball shots for time

M-20# to a 10′ target
W-15# to a 9′ target

Saturday 5/2
Strength/Skill: Jerk 1RM
3-2-1-1-1-1-1

Conditioning: Complete 7 rounds for time
7 Push Jerk @ 50% of todays 1RM
21 Deadlift (same load)

Sunday 5/3
WHOLE LIFE CHALLENGE WOD – ALL WELCOME
EMOM
Every minute complete
7 Thruster, 75/55
7 Burpees

Add 2 reps every other minute: Rd 1 – 7/7, Rd 2 – 9/9, Rd 3 – 9/9, Rd 4 – 11/11, Rd 5 – 11/11…keep going until you can no longer complete the required volume of the round. Score is total reps completed. Tie breaker is the time the last successful round was completed.

Monday 5/4
Mid-Terms
Test: Max Consecutive Pull-ups
Test: Max Push-ups

Conditioning: 5 Rounds for time
250m Row
35 Squats

Tuesday 5/5
Strength/Skill:
A. Shoulder Press – 4×6 (3 warm up sets then 4 straight sets)
B. Ring Rows – 4×8 (horizontal with a tempo of 2212)

Conditioning: AMRAP 12
15 Toe 2 Bar
15 Hang Squat Snatch, 95/65

Wednesday 5/6
Conditioning: “Helen”
3 rounds for time
400m Run
21 Swings, 24kg/16kg
12 Pull-ups

Gymnastic Strength: ABS
1. L-sits – 6 x 10 seconds
2. GHD Back Extensions – accumulate 75 reps

Thursday 5/7
Strength/Skill: Dips – 5 x 5 AHAP

Conditioning: AMRAP20
5 Box Jumps, 30/24
10 Push Press, 95/65
15 V-ups

Friday 5/8
Strength/Skill: EMOM 20
Odd: 2 Clean + 1 Jerk (AHAP)
Even: 3 Bar Muscle Ups

Strength: Back Squat – 4×6 (straight sets)
3 warm up sets then 4×6 straight across

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