Skill:
Ummmmm did you get it yet????
Strength:
Power cleans
3-3-3-3-3
Stabilizer:
3 min plank hold
30 sec rest
2 min plank hold
20 sec rest
1 min plank hold
TADA!
Metcon:
12 min AMRAP
10 wall balls 20/16lb
200m sprint
10 ball slams 20/16lb
Wednesday, January 30, 2013
Tuesday 29, January 2013
Skill:
Like I said Bar muscle ups
Strength:
Back squats
5-5-5-3-2-5
Stabilizer:
Leg lift push ups
25 each leg or 50 total
Metcon:
10-9-8-7-6-5-4-3-2-1
Man makers - Coach Ord Dumbbell Complex (fitting since he is in town today! HI COACH!)
35/20lbs
Chin ups
20 minute time limit
Man maker =
Burpee/push up on dumbbells
1 arm row
1 arm row
Deadlift
Squat clean
Thruster
YESSSSS!!!
Like I said Bar muscle ups
Strength:
Back squats
5-5-5-3-2-5
Stabilizer:
Leg lift push ups
25 each leg or 50 total
Metcon:
10-9-8-7-6-5-4-3-2-1
Man makers - Coach Ord Dumbbell Complex (fitting since he is in town today! HI COACH!)
35/20lbs
Chin ups
20 minute time limit
Man maker =
Burpee/push up on dumbbells
1 arm row
1 arm row
Deadlift
Squat clean
Thruster
YESSSSS!!!
Monday 28, January 2013
Skill:
Bar muscle ups (for the week) Lets get these bad boys out of the way and done!
Strength:
Strict press
5-5-5-3-2-5
Stabilizer:
Floor wipers
3x15 each side minute rest
Metcon:
"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
.
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
Bar muscle ups (for the week) Lets get these bad boys out of the way and done!
Strength:
Strict press
5-5-5-3-2-5
Stabilizer:
Floor wipers
3x15 each side minute rest
Metcon:
"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
.
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
Monday, January 28, 2013
Friday 25, January 2013
Skill:
Mobility - yeahhhhh
Strength:
Snatch balance
3-3-3-3-3
Stabilizer:
3x 2 min AMRAP with 30 sec rest
"Old school" sit ups - yeap these burn! DO NOT lace fingers and pull on your neck.
Metcon:
12 min AMRAP
3 rope climbs
6 power cleans 60/40KG
9 bar facing burpees
Mobility - yeahhhhh
Strength:
Snatch balance
3-3-3-3-3
Stabilizer:
3x 2 min AMRAP with 30 sec rest
"Old school" sit ups - yeap these burn! DO NOT lace fingers and pull on your neck.
Metcon:
12 min AMRAP
3 rope climbs
6 power cleans 60/40KG
9 bar facing burpees
Thursday 24, January 2013
Skill:
3x ME strict pull ups
Strength:
Deadlifts
5-5-5-3-2-5
Stabilizer:
100 four count flutter kicks - keep feet low to the ground
Metcon:
5x
10 SDHP 50/30KG
10 Push press
10 Box jumps
3x ME strict pull ups
Strength:
Deadlifts
5-5-5-3-2-5
Stabilizer:
100 four count flutter kicks - keep feet low to the ground
Metcon:
5x
10 SDHP 50/30KG
10 Push press
10 Box jumps
Wednesday 23, January 2013
Skill:
GHD sit ups
3x10
Strength:
Front squats
3-3-3-3-3
Stabilizer:
Tabatta v-twist with kettlebell
* rest your 10 seconds in the v position
Metcon:
"Cindy"
20 min AMRAP
5 pull ups
10 push ups
15 air squats
GHD sit ups
3x10
Strength:
Front squats
3-3-3-3-3
Stabilizer:
Tabatta v-twist with kettlebell
* rest your 10 seconds in the v position
Metcon:
"Cindy"
20 min AMRAP
5 pull ups
10 push ups
15 air squats
Tuesday 22, January 2013
Skill:
Snatch balance
3x10
Strength:
Rack jerk
3-3-3-3-3
Stabilizer:
3x2 min AMRAP with a 30 sec rest
Toes to bar
Metcon:
EMOM 10 mins
Advanced - 3 squat cleans
Intermediate - 3 power cleans
both at 75% of 1 rep max
Snatch balance
3x10
Strength:
Rack jerk
3-3-3-3-3
Stabilizer:
3x2 min AMRAP with a 30 sec rest
Toes to bar
Metcon:
EMOM 10 mins
Advanced - 3 squat cleans
Intermediate - 3 power cleans
both at 75% of 1 rep max
Tuesday, January 22, 2013
Monday, January 21, 2013
Monday 21, January 2013
Skill:
Glute Ham Leg Raises
3x max effort reps
Strength:
Back squats
5-5-5-3-2-5
Stabilizer WOD:
5 min AMRAP
20 evil wheels
20 hollow rocks
Metcon:
20 min AMRAP - we have another birthday WOD!!!
3 strict pull ups
5 snatch 42.5/30kg
7 toes 2 bar
8 thrusters 42.5/30kg
HAPPY BIRTHDAY KEN!!!!
Glute Ham Leg Raises
3x max effort reps
Strength:
Back squats
5-5-5-3-2-5
Stabilizer WOD:
5 min AMRAP
20 evil wheels
20 hollow rocks
Metcon:
20 min AMRAP - we have another birthday WOD!!!
3 strict pull ups
5 snatch 42.5/30kg
7 toes 2 bar
8 thrusters 42.5/30kg
HAPPY BIRTHDAY KEN!!!!
Saturday 19, January 2013
Maggie B-DAY WOD, and guess what she didnt show!!!
So now she owes 100 burpees!!!
34 min AMRAP
partner workout
1 prowler push - each person pulls their partner
19 medicine ball partner situps
19 partner burpee pull ups
7 partner cleans
9 partner box jumps
So now she owes 100 burpees!!!
34 min AMRAP
partner workout
1 prowler push - each person pulls their partner
19 medicine ball partner situps
19 partner burpee pull ups
7 partner cleans
9 partner box jumps
Friday 18, January 2013
Skill:
3x ME Ring pull ups
Strength:
Snatch
Intermediate: 3-3-3-3-3
Advanced: 1-1-1-1-1-1-1
Stabilizer:
3x20 hollow rocks and arch body rocks
Metcon:
The Chief
5x3 min rounds with a min rest between
3 power cleans 60/40kg
6 push ups
9 air squats
3x ME Ring pull ups
Strength:
Snatch
Intermediate: 3-3-3-3-3
Advanced: 1-1-1-1-1-1-1
Stabilizer:
3x20 hollow rocks and arch body rocks
Metcon:
The Chief
5x3 min rounds with a min rest between
3 power cleans 60/40kg
6 push ups
9 air squats
Thursday 17, 2013
Skill:
Intermediate 5x10 ring dips
Advanced 3xAMRAP muscle ups
Strength:
Deadlifts
5-5-5-3-2-5
Stabilizer WOD:
1 pass gym length butt walkers
Metcon:
600m run
100 kb swings 24/16KG
100 med ball sit ups
600m run
Intermediate 5x10 ring dips
Advanced 3xAMRAP muscle ups
Strength:
Deadlifts
5-5-5-3-2-5
Stabilizer WOD:
1 pass gym length butt walkers
Metcon:
600m run
100 kb swings 24/16KG
100 med ball sit ups
600m run
Thursday, January 17, 2013
Wednesday 16, January 2013
Skill:
Mobility / Stretching - ahhhhhh nice mid week fun!
Strength:
Power cleans - intermediate
3-3-3-3-3
Squat cleans - advanced
Stabilizer WOD:
Tabata sit ups
Metcon:
4x
400m run
50 air squats
25 push ups
YES! I even planned it out with today being the warmest day of the week!
Mobility / Stretching - ahhhhhh nice mid week fun!
Strength:
Power cleans - intermediate
3-3-3-3-3
Squat cleans - advanced
Stabilizer WOD:
Tabata sit ups
Metcon:
4x
400m run
50 air squats
25 push ups
YES! I even planned it out with today being the warmest day of the week!
Tuesday 15, January 2013
Skill:
3x10 (max effort)
Strict pull ups
Strength:
Back squats
5-5-5-3-2-5
Stabilizer WOD:
4 min AMRAP Evil wheels
Metcon:
30 clean and jerks 80% of your one rep max
with 5 burpees at the top of every minute until you have completed all your 30 reps on Clean and jerks.
3x10 (max effort)
Strict pull ups
Strength:
Back squats
5-5-5-3-2-5
Stabilizer WOD:
4 min AMRAP Evil wheels
Metcon:
30 clean and jerks 80% of your one rep max
with 5 burpees at the top of every minute until you have completed all your 30 reps on Clean and jerks.
Tuesday, January 15, 2013
Monday 14, January 2013
New WARM UP starts today.
Be sure to check the board!
Skill:
3x5 wall walk ups
Strength:
Bench press
5-5-5-3-2-5
Stabilizer WOD:
4 minutes max rep evil wheels
Metcon:
5 mins every 30 seconds
2 deadlifts
then right in to
100 double unders
25 wall balls
75 double unders
25 wall balls
50 double unders
25 wall balls
Be sure to check the board!
Skill:
3x5 wall walk ups
Strength:
Bench press
5-5-5-3-2-5
Stabilizer WOD:
4 minutes max rep evil wheels
Metcon:
5 mins every 30 seconds
2 deadlifts
then right in to
100 double unders
25 wall balls
75 double unders
25 wall balls
50 double unders
25 wall balls
Sunday, January 13, 2013
Saturday 12, January 2013
I bet we are all wishing it was nice outside again so we could get some breaks on these Saturday grinders with a few runs. NOPE!!!
30 min AMRAP
10 wall walk ups
10 four count burpees
10 box jumps
10 sledge hammer swings - 5 each arm
80 push ups
20 wall balls 20/16lb
20 walking lunges - each leg
20 inch worms
20 hollow rocks
80 air squats
30 KB swings Men 20-24KG Woman 12-16KG
30 KB clean and jerk - 15 each side
30 KB uppercuts - 15 each side
30 KB v-twist - 15 each side
30 min AMRAP
10 wall walk ups
10 four count burpees
10 box jumps
10 sledge hammer swings - 5 each arm
80 push ups
20 wall balls 20/16lb
20 walking lunges - each leg
20 inch worms
20 hollow rocks
80 air squats
30 KB swings Men 20-24KG Woman 12-16KG
30 KB clean and jerk - 15 each side
30 KB uppercuts - 15 each side
30 KB v-twist - 15 each side
Friday 11, January 2013
The day before the weekend, and the weather is YUCKKKYYY!!!
I know, I know, its beautiful, its fun to go play in the snow, make snow angels, have a snowball fight... NOPE TOO COLD FOR ME!
Skill:
3 x max effort strict pull ups
Strength:
Deadlifts
5-5-5-3-2-5
Stabilizer WOD:
Tabata hollow rocks
Metcon:
Death by Pull ups
Been a while since we did this one, and I know I will be feeling it after!
I know, I know, its beautiful, its fun to go play in the snow, make snow angels, have a snowball fight... NOPE TOO COLD FOR ME!
Skill:
3 x max effort strict pull ups
Strength:
Deadlifts
5-5-5-3-2-5
Stabilizer WOD:
Tabata hollow rocks
Metcon:
Death by Pull ups
Been a while since we did this one, and I know I will be feeling it after!
Thursday, January 10, 2013
Thursday 10, January 2013
Skill work:
Double unders 10 minutes
Strength:
Strict press
5-5-5-3-2-5
Metcon:
"Annie"
50-40-30-20-10
Double unders
Sit ups
*** advanced can do GHD sit ups
Double unders 10 minutes
Strength:
Strict press
5-5-5-3-2-5
Metcon:
"Annie"
50-40-30-20-10
Double unders
Sit ups
*** advanced can do GHD sit ups
Sweet Mama Dog Interacting with a Beautiful Child with Down Syndrome Jim...
I just can't not share this. It is truly beautiful and Yes, I cried like a baby!
Wednesday, January 9, 2013
Wednesday 9, January 2013
Well shit, what a way to come back after our assessment week.
A Birthday WOD for Carlos!!!
Happy Birthday buddy, and thanks to David for letting me know it was today! ;-)
9x
1 clean and jerk
2 turkish get ups
4 OHS
8 upper cuts (total)
9 hang cleans
Weight is 50/30kg on bar movements and 24/16kg on KB movements!
A Birthday WOD for Carlos!!!
Happy Birthday buddy, and thanks to David for letting me know it was today! ;-)
9x
1 clean and jerk
2 turkish get ups
4 OHS
8 upper cuts (total)
9 hang cleans
Weight is 50/30kg on bar movements and 24/16kg on KB movements!
Tuesday 8, January 2012
Final day of our assessment week, and oh HELL YES!
Ann Sinnot is the FIRST BBCF girl ever to get a muscle up!!!
So proud!
Cody got his first today too, which is also super cool, but I am sorry Cody not as cool as Ann. Kris is about 1 day away from getting hers, as she was over the rings at least 4 times before she chicken winged it.
GET IT GIRLS! Ge Ge Ge GET it!
Ann Sinnot is the FIRST BBCF girl ever to get a muscle up!!!
So proud!
Cody got his first today too, which is also super cool, but I am sorry Cody not as cool as Ann. Kris is about 1 day away from getting hers, as she was over the rings at least 4 times before she chicken winged it.
GET IT GIRLS! Ge Ge Ge GET it!
Saturday 5, January 2013
Loving Saturday's right now, heavy and hard and a JOY!!!
3x
1 tire flip
2 clean and jerks
3 muscle ups
4 hang snatch
5 box jumps
6 OHS
7 pull ups
8 front squats
9 hand release push ups
10 squat cleans
11 wall balls 20/16 lbs
12 deadlifts
Weight is 60/40kg for all bar lifts!
3x
1 tire flip
2 clean and jerks
3 muscle ups
4 hang snatch
5 box jumps
6 OHS
7 pull ups
8 front squats
9 hand release push ups
10 squat cleans
11 wall balls 20/16 lbs
12 deadlifts
Weight is 60/40kg for all bar lifts!
Friday, January 4, 2013
Friday 4, January 2013
Day 3 here we go!!!
Remonder 8am tomorrow Saturday the 5th I will be here for make ups, then we will have our regular class at 9am!!
Remonder 8am tomorrow Saturday the 5th I will be here for make ups, then we will have our regular class at 9am!!
Wednesday 2, January 2013
Day 1 of our annual 6 month assessment!!!
Schedule for 5 day assessment is
Wed
Thur
Fri
Sat the 5th - make up day
Mon
Tue - final day
Schedule for 5 day assessment is
Wed
Thur
Fri
Sat the 5th - make up day
Mon
Tue - final day
Wednesday, January 2, 2013
Tuesday 1, January 2013
HOLY COW IT IS 2013!!!!
What goals have you set for the New Year?
Well let me tell you mine and let's see how I hold up. :-)
1. Be the BEST mom I can be - time flies guys, my baby turns 17 this year and will be flying the coop in a few short 2 years, I have always strove to be a great mom, sometimes lost sight of the end result because I take for granted what a good kid I have.
2. Be the BEST CF coach I can be - I always try to give you the best advice and coaching not only from myself but the coaches we have in the gym. With the influx of what I call less than stellar CF gym's opening with untrained coaches I want to ensure you all get the BEST!
3. Expand and grow our CF gym - let everyone know what we know we are the BEST!
4. Continue being the BEST CF gym in Reno and prove it - well pretty much stated above, but this is all about you guys, you help make me and our family of athletes what we are!
5.Fittest of The Sierra's - ass kicking team!
6. Figure Competition for me in June of this year
7. CF Open - ass kicking team!
8. Pyramid Lake mini Tri - Scott you shall pay for calling me out on this one!
What goals have you set for the New Year?
Well let me tell you mine and let's see how I hold up. :-)
1. Be the BEST mom I can be - time flies guys, my baby turns 17 this year and will be flying the coop in a few short 2 years, I have always strove to be a great mom, sometimes lost sight of the end result because I take for granted what a good kid I have.
2. Be the BEST CF coach I can be - I always try to give you the best advice and coaching not only from myself but the coaches we have in the gym. With the influx of what I call less than stellar CF gym's opening with untrained coaches I want to ensure you all get the BEST!
3. Expand and grow our CF gym - let everyone know what we know we are the BEST!
4. Continue being the BEST CF gym in Reno and prove it - well pretty much stated above, but this is all about you guys, you help make me and our family of athletes what we are!
5.Fittest of The Sierra's - ass kicking team!
6. Figure Competition for me in June of this year
7. CF Open - ass kicking team!
8. Pyramid Lake mini Tri - Scott you shall pay for calling me out on this one!
Monday 31, December 2012
Monday 121231
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
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