New Years Eve Holiday Schedule

Monday and Tuesday - regular schedule

Wednesday - 6,7,10 am and one afternoon class at 4pm

Thursday - Closed

Friday - Regular schedule

Merry Christmas BBCF style

“The 12 Days of 2014″
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @  80/60kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @  60/30kg
5 Bar Facing Burpees
6 Push Press @  60/30kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/16
10 C2B Pullups
11 HSPU
12 Front Squats @  80/60kg

For time.

Notes: Clean & Jerk may be any style. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

Tuesday 23, December 2014

Warm up:

Same as yesterday

Strength:

Strict press

5-5-5-3-2- 3x5

Metcon:

Jenny
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run


U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Monday 22, December 2014

Warm up/Stabilizer - oh yes all rolled into one

1000m row

3x10
Double KB sit up
Back extensions
Twinkies

Strength:

Back squats

5-5-5-3-2- 3x5

3 sets of 5 at a light warm up weight
1 set of 3 at a med weight
1 set of 2 at a heavier weight about 70% of your max
3 sets of 5 at the same weight - pretty damn heavy

Metcon:

Coach Kat's birthday is in the house today, and she made her own birthday WOD!!

2x
12 toes 2 bar
22 hang cleans 60/40kg
19 wall balls 20/16lb
89 sit ups - old school preferably but use an abmat to get through it
25 double unders

CHRISTMAS SCHEDULE

Mon - Tue - Fri - Sat

CLASS AS SCHEDULE

WEDNESDAY - 6 and 9am ONLY3

Thursday - MERRY CHRISTMAS all our love, but we are closed!

Friday 19,Decmeber 2014

Strength:

Make up any missed max on your Olympic lifts - CYCLE DONE

Metcon:

5x

1 power clean
3 push press
5 front squats
7 deadlifts

*increase weight every round
*5 four count burpees for any round broken
***Must be heavy and a struggle by the last round if not before!

Thursday 18, December 2014

Strength:

20 mins to find 1 rep max clean and jerk

Metcon:

EMOM 12 mins

3 hang cleans 75% of max today
5 push ups
7 KB swings 32/24kg

Wednesday 17, December 2014

Strength:

Back squats

3x8

Metcon:

4x
Sumo straight leg deadlifts 100/80kg
10 burpees
5 Strict pull ups

Tuesday 16, December 2014

Strength:

20 mins to find 1 rep snatch max

Metcon:

3x
250m row
5 squat clean and jerks 70% of yesterday max
10 chin ups
15 KB swings 24/16kg

Monday 15, December 2014

Strength:

20 mins to find 1 rep max power clean

Metcon:

8 min AMRAP

12 pull ups
14 OH walking lunges
25 mountain climbers

9 min AMRAP

12 evil wheels
14 rack lunges
25 push ups

HAPPY BIRTHDAY ADRIENNE

Shoes shoes shoes

Olympic Shoes or Chucks for Squats?

 Here's what you need to know...

•  Heel lifts help you stay more upright during the squat and prevent a valgus collapse caused by imbalances in the lower body musculature.

•  Olympic shoes could help you early on in your squatting career, but they could hinder performance later.

•  The majority of record-holding powerlifters don't wear Olympic shoes.

•  If you have a quad dominant squat with a narrow stance, or have hypertrophy-oriented goals, Olympic squat shoes may be right for you.

•  If you have a hip dominant squat with a medium to wide stance and strength-oriented goals, Chuck Taylors may be your best choice.

As an undergrad and squat newbie, I struggled to reach 300 pounds. Having long legs, a short torso, and long arms, I was built to deadlift. By the end of my senior year I'd pulled 500 pounds but was still sorely behind on my squat. That summer a strength and conditioning coach gave me his old Olympic lifting shoes. My squat jumped 20 pounds as I was no longer turning the squat into a good morning. I continued to squat with Olympic shoes for a year before returning to wearing Chuck Taylors. After taking my Olympic squat shoes off and switching back to Chucks, the squat got easier. What the heck happened?
The proposed benefit behind using the squat shoe is that it allows the torso to stay in a more upright position, which reduces the shear stress in the lumbar spine while also increasing the engagement of the quadriceps muscles. Clearly, heel lifts helped me stay more upright during the squat and they help plenty of lifters by preventing a valgus collapse that may be caused by imbalances in the lower body musculature, but will they help a more advanced lifter squat more weight?

Flats or Heels?

Olympic shoes helped early on in my squatting career but later they seemed to hinder performance. Why? And what's best for you? In order to figure this out we need to examine how the use of a heel lift affects squatting mechanics in bodyweight squats and moderate intensity squats and if that translates to squatting closer to, or at, a 1-rep max. One of the other theories concerning the benefits of lifting shoes (with at least a 2-inch heel) has do with increasing ankle mobility, which decreases the tension in some of the lower body musculature. This may help with knee control while reducing foot pronation.
There haven't been many studies done on squatting with Olympic shoes, but Sato, et al. showed that subjects using squatting shoes and squatting 60% of 1RM experienced a decrease in the amount of forward trunk lean. That reduced trunk lean translated into decreases in the shear forces imposed on the lower back. (They used 60% because they found that using 80% of the subjects' 1RM varied squat speed, which altered the kinematics of the squat.)
This knowledge might be good for strength coaches working with inexperienced athletes. Olympic shoes might help beginner to intermediate squatters maintain a more upright posture and therefore better form. They would be good for trainers who work with clients with low back pain that's brought on by shear forces as well. That's great information to have, but what about the people who are past – or looking to push past – the intermediate level? The squatters looking to hit 400-plus pounds?
A quick examination of the footwear of elite level squatters shows that most of them aren't wearing Olympic weightlifting shoes. T Nation contributor John Gaglione squats nearly 900 pounds... no weightlifting shoes. At my last meet, Andrew Hollenbeck had an incredible raw 505 squat at 148 pounds. No weight lifting shoes. Jim Howell has a geared squat of over 800 pounds. No weight lifting shoes. If you look at record-holding powerlifters you see that the majority of them don't wear Olympic shoes. In fact I was scolded for wearing mine when I took a trip down to Allentown, PA to lift at a powerlifting gym there.
So if Olympic shoes supposedly improve form by allowing the lifter to stay more upright, then why don't we see elite-level squatters wear them? To my knowledge the research on squat shoes for elite lifters and how it alters the squat is nonexistent, so we can only guess. The Sato study mentioned earlier only recorded how the squat changed at 60% of 1 RM in collegiate athletes who may have been strong (weight used was not given), but certainly weren't elite level strength. We do know that increasing load changes kinematics. It's entirely possible that they would have gotten just as much of a forward lean with 90% of their load with and without squat shoes.
The other aspect that has to be examined is the stance that elite powerlifters use. In a study examining the biomechanics of the squat, Escamilla, et al. examined 39 powerlifters and grouped them into three normalized stances. These stances ranged from 87-196% of shoulder width. They were divided into narrow, medium, and wide. Interestingly, there were no differences in trunk angle (anterior bar displacement) between the two groups. There was, however, a difference seen in forward knee movement with the narrow stance having approximately a 4-6 cm greater forward knee movement than the wide stance group. This indicates that they had more of a quadriceps-dominant squat pattern.
As you recall, wearing Olympic shoes allows the knees to come forward more, which allows for a more upright torso position. Looking at Olympic weightlifters during the catch phase of the snatch or clean, you can see the knees are well over the toes and the torso is relatively upright. However, it seems that this doesn't matter for powerlifters. This could perhaps be attributed to other things Escamilla found – that powerlifters don't have to squat as deep, that the bar is on their back (instead of their shoulders), and that lifters with a wider stance had more hip flexion than those with a narrow stance.
The powerlifters may be doing a hip-dominant squat that engages the glutes and hamstrings more than the quadriceps. Of course, if the narrow-stance powerlifter experienced more knee flexion than hip flexion, then perhaps the Olympic shoes would help them. A squat with more knee flexion may engage the quadriceps muscles more and that's one of the benefits of using the Olympic shoes.

So What Kind of Footwear Should You Be Wearing?

If you have a quad dominant squat with a narrow stance, or have hypertrophy-oriented goals, Olympic squat shoes may be right for you.

Are Olympic weightlifting shoes the answer to your squatting dreams? It depends on a few things like, what level squatter are you? What type of squat you have? Is it quad dominant like an Olympic lifter or hip dominant like a powerlifter? And finally, what are your goals? If you're a beginner or intermediate level squatter, Olympic shoes may help you increase your numbers. Based on the available research on low to moderate intensity squats, it seems that Olympic shoes and heel lifts may help you improve squat form and in turn move more weight. The increased quadriceps activity from wearing Olympic shoes may help lifters get bigger quads as well. If your goals lead towards bodybuilding and bigger quads rather than powerlifting, Olympic shoes may help.

If you have a hip dominant squat with a medium to wide stance and strength-oriented goals, Chuck Taylors may be your best choice.

Is your goal to just squat as much weight as possible? Since your goal is to squat a house I can assume you already have a decent squatting base and are past or close to breaking past the intermediate level. Hypertrophy is just something nice that comes along with lifting big weights but it's not your main concern. If you have a medium to wide stance your squat is more than likely hip dominant and it works the glutes and hamstrings more than the quad dominant squat.
As such, I'd recommend wearing Chuck Taylors. We rarely see elite powerlifters moving big weight in Olympic shoes. Not only is it the preferred footwear of powerlifters, but Chucks are also considerably cheaper so you're not breaking the bank on a 200 dollar pair of squat shoes. Research on squat shoes in elite level squatters, to my knowledge, is nonexistent so trusting the guys who wear Chucks with 800-plus pounds on their backs seems to be the best answer we have now.
To quote Louie Simmons, "As far as shoes go, Converse Chuck Taylors are best. Don't have $100 shoes and a 10-cent squat."

Thursday 11, December 2014

Warm up:

1000m row
Spiderman complex - 5 each side
25 double tap wall balls

Strength:

Front squat 3x5
* heavy but EXPLOSIVE

Bulgarian split squat 2x10 each side with weight

Bench press 3x5
*heavy but not to failure

Tempo Run 6x100m at 75%
Rest 45 seconds

Metcon:

15 min AMRAP (thank Derek for this one)
5 burpees
5 thrusters 42.5/30kg
5 wall balls 20/16lbs

Wednesday 10, December 2014

Warm up:

15 mins
5 mins row
5 mins jump rope
5 mins run

Mobility:

10 mins foam roll - lacrosse ball - floss bands etc

Stability:

5 mins to complete 50 evil wheels

Metcon:

50 jump lunges - total
40 jump squats
30 plyo push ups
20 box jumps
10 burpees
20 box jumps
30 plyo push ups
40 jump squats
50 jump lunges - total

Tuesday 9, December 2014

Warm up:

4x
100m sprint
3x
10 banded good morning
10 back extensions

Stability:

5x 30 second plank hold
5x30 second side plank hold

Strength:

Deadlifts
2 sets warm up
2 x 3 Warm up - but heavier
1x5 work set - heavy and fast, if it is a grinder to pick up it is too heavy

Strict pull ups - 25 total
If you know you can do 7+ then add weight

Metcon:

Ned
7 rounds for time of:
11 body-weight back squats
1,000-meter row

Adjust weight accordingly - FORM is the number 1 PRIORITY - don't care if it is a bar only just be INTENSE and true to FORM

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

Monday 8, December 2014

Changes things up for you once again!

This week is a deload week on our Oly lifts, next week we will find our maxes and call this cycle over and done.

We will start our new strength cycle the first of the year after we run our six month assessment which, I am changing as well.

New year New Us!

Warm up:

3x
250m row
10 push ups
5 strict pull ups

Stability/Skill:

5x each side Dead bug holds

Strength:

Back squats 3x5
* Heavy but fast - EXPLOSIVE

Strict Press 3x5
*Heavy but fast

Metcon:

LAST DAY OF THE KB CHALLENGE
Repeat Day 1

5x
10 KB swings 24/16kg
1 Strict press - use the weight you did the first time you did the WOD - if this is your first time, your 1 rep max
15 KB swings
2 Strict press
25 KB swings
3 Strict press
50 KB swings

Saturday 6, December 2014

I am posting this Saturday - because it was the longest Elizabeth I have ever done!!!! Jeez it was the longest Karen too....

"Inception"

Complete 150 wall balls - Karen 20/16lbs

*If you break up the wall balls 1-50

Complete Fran

21-15-9
Thrusters 42.5/30kg
Pull ups

*If you break up the thrusters - 25 KB swings 24/16kg (only one set no matter how many times you break it up)
*If you break up the pull ups - 25 burpees (same as above)

Once done with Fran - pick up where you left off on your wall balls

*If you break up the wall balls 51-100

Complete Elizabeth

21-15-9
Power cleans 60/40
Ring dips

*If you break up power cleans - 25 HSPU
*If you break up Ring dips - 25 box jumps

Once done with Elizabeth - pick up where you left off on wall balls

If you break up the wall balls 100-150

Complete Lite Isabel

30 Snatch 50/30kg

*If you break up Isabel - 25 ab mat sit ups

Finish your wall balls for TIME!

Friday 5, December 2014

Metcon:

We are at 9500 swings - one more day on Monday and tat is it!

5x
10 KB swings 24/16kg
5 ring rows
15 KB swimgs
5 ring rows
25 KB swings
5 ring rows
50 KB swings

GREAT JOB EVERYONE!!!!

Thursday 4, December 2014

Metcon:

KettleBell Challenge

5x
10 KB swngs 24/16kg
5 box jumps
15 KB swings
5 box jumps
25 KB swings
5 box jumps
50 KB swings

OR

EMOM
12 Minutes
3 burpees
3 hang cleans/hang snatch 60/40kg

Every minute add one burpee - at about minute 7, you will be at the rep on burpees you will keep for the remainder of the minutes to have a slight recovery.

Wednesday 3, December 2014

Sorry guys, with the move I lacked on the posting...

Sorry!!!!

Just going to hit the Metcon's we did last week and start fresh with Monday and the full deal there.

Metcon:

100 Double unders
2x
25 evil wheels
25 man makers 35/25lbs
25 box jumps
25 wall balls 20/16lbs

On the second round drop the man makers :-)

Shoes? Shoes? Shoes?

Olympic Shoes or Chucks for Squats?

by Justin Kompf | 08/14/14

 

          

                                             

Here's what you need to know...

•  Heel lifts help you stay more upright during the squat and prevent a valgus collapse caused by imbalances in the lower body musculature.

•  Olympic shoes could help you early on in your squatting career, but they could hinder performance later.

•  The majority of record-holding powerlifters don't wear Olympic shoes.

•  If you have a quad dominant squat with a narrow stance, or have hypertrophy-oriented goals, Olympic squat shoes may be right for you.

•  If you have a hip dominant squat with a medium to wide stance and strength-oriented goals, Chuck Taylors may be your best choice.

 

As an undergrad and squat newbie, I struggled to reach 300 pounds. Having long legs, a short torso, and long arms, I was built to deadlift. By the end of my senior year I'd pulled 500 pounds but was still sorely behind on my squat. That summer a strength and conditioning coach gave me his old Olympic lifting shoes. My squat jumped 20 pounds as I was no longer turning the squat into a good morning. I continued to squat with Olympic shoes for a year before returning to wearing Chuck Taylors. After taking my Olympic squat shoes off and switching back to Chucks, the squat got easier. What the heck happened?

The proposed benefit behind using the squat shoe is that it allows the torso to stay in a more upright position, which reduces the shear stress in the lumbar spine while also increasing the engagement of the quadriceps muscles. Clearly, heel lifts helped me stay more upright during the squat and they help plenty of lifters by preventing a valgus collapse that may be caused by imbalances in the lower body musculature, but will they help a more advanced lifter squat more weight?

Flats or Heels?

Olympic shoes helped early on in my squatting career but later they seemed to hinder performance. Why? And what's best for you? In order to figure this out we need to examine how the use of a heel lift affects squatting mechanics in bodyweight squats and moderate intensity squats and if that translates to squatting closer to, or at, a 1-rep max. One of the other theories concerning the benefits of lifting shoes (with at least a 2-inch heel) has do with increasing ankle mobility, which decreases the tension in some of the lower body musculature. This may help with knee control while reducing foot pronation.

There haven't been many studies done on squatting with Olympic shoes, but Sato, et al. showed that subjects using squatting shoes and squatting 60% of 1RM experienced a decrease in the amount of forward trunk lean. That reduced trunk lean translated into decreases in the shear forces imposed on the lower back. (They used 60% because they found that using 80% of the subjects' 1RM varied squat speed, which altered the kinematics of the squat.)

This knowledge might be good for strength coaches working with inexperienced athletes. Olympic shoes might help beginner to intermediate squatters maintain a more upright posture and therefore better form. They would be good for trainers who work with clients with low back pain that's brought on by shear forces as well. That's great information to have, but what about the people who are past – or looking to push past – the intermediate level? The squatters looking to hit 400-plus pounds?

A quick examination of the footwear of elite level squatters shows that most of them aren't wearing Olympic weightlifting shoes. T Nation contributor John Gaglione squats nearly 900 pounds... no weightlifting shoes. At my last meet, Andrew Hollenbeck had an incredible raw 505 squat at 148 pounds. No weight lifting shoes. Jim Howell has a geared squat of over 800 pounds. No weight lifting shoes. If you look at record-holding powerlifters you see that the majority of them don't wear Olympic shoes. In fact I was scolded for wearing mine when I took a trip down to Allentown, PA to lift at a powerlifting gym there.
So if Olympic shoes supposedly improve form by allowing the lifter to stay more upright, then why don't we see elite-level squatters wear them? To my knowledge the research on squat shoes for elite lifters and how it alters the squat is nonexistent, so we can only guess. The Sato study mentioned earlier only recorded how the squat changed at 60% of 1 RM in collegiate athletes who may have been strong (weight used was not given), but certainly weren't elite level strength. We do know that increasing load changes kinematics. It's entirely possible that they would have gotten just as much of a forward lean with 90% of their load with and without squat shoes.

The other aspect that has to be examined is the stance that elite powerlifters use. In a study examining the biomechanics of the squat, Escamilla, et al. examined 39 powerlifters and grouped them into three normalized stances. These stances ranged from 87-196% of shoulder width. They were divided into narrow, medium, and wide. Interestingly, there were no differences in trunk angle (anterior bar displacement) between the two groups. There was, however, a difference seen in forward knee movement with the narrow stance having approximately a 4-6 cm greater forward knee movement than the wide stance group. This indicates that they had more of a quadriceps-dominant squat pattern.

As you recall, wearing Olympic shoes allows the knees to come forward more, which allows for a more upright torso position. Looking at Olympic weightlifters during the catch phase of the snatch or clean, you can see the knees are well over the toes and the torso is relatively upright. However, it seems that this doesn't matter for powerlifters. This could perhaps be attributed to other things Escamilla found – that powerlifters don't have to squat as deep, that the bar is on their back (instead of their shoulders), and that lifters with a wider stance had more hip flexion than those with a narrow stance.

The powerlifters may be doing a hip-dominant squat that engages the glutes and hamstrings more than the quadriceps. Of course, if the narrow-stance powerlifter experienced more knee flexion than hip flexion, then perhaps the Olympic shoes would help them. A squat with more knee flexion may engage the quadriceps muscles more and that's one of the benefits of using the Olympic shoes.

So What Kind of Footwear Should You Be Wearing?

If you have a quad dominant squat with a narrow stance, or have hypertrophy-oriented goals, Olympic squat shoes may be right for you.

 

Are Olympic weightlifting shoes the answer to your squatting dreams? It depends on a few things like, what level squatter are you? What type of squat you have? Is it quad dominant like an Olympic lifter or hip dominant like a powerlifter? And finally, what are your goals? If you're a beginner or intermediate level squatter, Olympic shoes may help you increase your numbers. Based on the available research on low to moderate intensity squats, it seems that Olympic shoes and heel lifts may help you improve squat form and in turn move more weight. The increased quadriceps activity from wearing Olympic shoes may help lifters get bigger quads as well. If your goals lead towards bodybuilding and bigger quads rather than powerlifting, Olympic shoes may help.

If you have a hip dominant squat with a medium to wide stance and strength-oriented goals, Chuck Taylors may be your best choice.

 

Is your goal to just squat as much weight as possible? Since your goal is to squat a house I can assume you already have a decent squatting base and are past or close to breaking past the intermediate level. Hypertrophy is just something nice that comes along with lifting big weights but it's not your main concern. If you have a medium to wide stance your squat is more than likely hip dominant and it works the glutes and hamstrings more than the quad dominant squat.
As such, I'd recommend wearing Chuck Taylors. We rarely see elite powerlifters moving big weight in Olympic shoes. Not only is it the preferred footwear of powerlifters, but Chucks are also considerably cheaper so you're not breaking the bank on a 200 dollar pair of squat shoes. Research on squat shoes in elite level squatters, to my knowledge, is nonexistent so trusting the guys who wear Chucks with 800-plus pounds on their backs seems to be the best answer we have now.

To quote Louie Simmons, "As far as shoes go, Converse Chuck Taylors are best. Don't have $100 shoes and a 10-cent squat."

Can Muscle turn into Fat, or Fat into Muscle?

 Can muscle turn into fat or fat turn into muscle? How many time have you heard this hilarious fats and muscles myth?

Yes, this is one fats and muscles myth that will never go away. Get this straight. Fat will never turn into muscle and muscle will never turn into fat.

The reason is simple. Your body fats and muscles are made up of completely different cell structure and they are so different that they cannot be converted to each other. Your muscle is very much alive and work very hard whereas fat just sits there doing nothing and just plain looking ugly. How can they be the same or can be converted to each other?

How did this fitness myth come about then? Well, let me offer some suggestions.

When a fat person train with weights, he will build muscles and then for his muscle definition to show, he will have to lose fat. He will do cardio exercises and eat healthily to achieve a healthy fat loss. When that is accomplished, he will revealed a lean muscular body because he has already

packed on some muscle mass and have lost a substantial amount of body fat from his lose fats and build muscles program.

So when people see his new found lean muscular body and noticed that his body fat is now gone, some will comment that his fats has turned into muscles. Isn't that a nonsensical comment? Not just nonsensical, it is downright hilarious.

Now, just say that this same guy has lost his motivation to train for whatever reasons and because he no longer wants to maintain his lean muscular body, he naturally will lay off exercises and start to eat unhealthily. Gradually, he will put on body fat because of his unhealthy diet and the fact that he no longer exercise to burn calories. Then as he put on more fat, the fat begins to cover up his muscles and his muscles are no longer noticeable.

Ahhhh....these same people who do not know the biology of muscle and fat will proclaim that his muscles has turned into body fat. Well, these chaps must be magicians or how else can muscle turn into fat or fat turn into muscle?

Why am I exposing this fat and muscle myth? Because it is funny? Well perhaps that too. But the main reason is that this fat and muscle myth has put alot of people away from exercising to build muscles and continue to indulge in unhealthy eating habits by proclaiming that there is no point building muscles because once they stop, they will get fat. Again, this is rubbish because most of them are fat to begin with anyway. It is just a lazy excuse not to exercise and eat healthily.

Tuesday 2, December 2014

Warm up - YUP

Skill:

Bar muscle up progression

Strength:

Snatch grip deadlifts 5x5

Over head squats 5x3

Metcon:

KB challenge

5x
10 KB swings
5 me standard push ups
15 KB swings
5 push ups
25 KB swings
5 push ups
50 KB swings

OR

15-12-9

HSPU
Front squats

Monday 1, December 2014

Last month of our Oly cycle - all levels will be working on the snatch now.

Warm up:

With your coach as designated by your coach

Skill:

Bar muscle up progression

Strength:

Snatch push press
5x3

Beginner - hang snatch 5x5

Intermediate - snatch 5x5

Metcon:

Kettlebell challenge

5x
10 KB swings
5 KB v-twist to each side
15 KB swings
5 KB twist
25 KB swings
5 KB twist
50 KB swings

OR

2500m row
5x
 OHS
10 push press

Friday 28, November 2014

OPEN GYM

6am-10am

Doors lock at 11 :-)

Thursday 27, November 2014

ONE CLASS ONLY TODAY
8am


Turkey Twins

 2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes

HAPPY TURKEY DAY!!!!

NOW GET OUT THERE AND EAT SOME FOOD!!

Wednesday 26, November 2014

Warm up:

Yes it is still with your coach - if you get here early work on mobility or war up in your way, just know you will be expected to do the regular coach ran warm up as well.

Skill:

bar muscle up progression

Strength:

Beginner:

Hang cleans 5x3

Jerk 5x5

Intermediate:

Snatch pulls 5x5

Snatch 5x3

Metcon:
KB swings
500 swings

OR

5x
7 power cleans 67.5/50kg
12 OHS

Tuesday 25, November 2014

Warm up:

It is freezing!!! Make sure you get nice and warm, and try to get here early so you can use some extra time getting mobile and my early am classes, joints warm and fluid running through those bodies.

Skill:

Bar muscle up progression

Strength:


 Beginner:

Push jerk 3x3

Split jerk 5x3

Intermediate:

Power clean - no squat unless you fail :) 3x3

Jerk - not from the racks, clean it up and then jerk 5x3

All:

 back squats 3x8 75-80%

Metcon:

KB Challenge

5x
10 KB swings 24/16kg
 5 evil wheels
15 KB swings
 5 evil wheelss
25 KB swings
 5 evil wheels
50 KB swings

OR

 15-12-9
Thrusters 60/42.5
Ring dips
200m run

Monday 24, November 2014

Paleo challenge has ended - I know weigh ins need to be done so come see me or Derek
Great job guys!

Warm up -

By now, your coaches are comfortable and running you through your own group warm up everyday - REMEMBER please don't be late to class, and if you are - burpees!

Skill:

Bar muscle up progression

Strength:

Beginner -

Hang clean 5x3
*start at 50%
*catch in the hole

Intermediate -

Pause dip + split jerk 4x2
*start at 65% of 1 rep max

All -

Front squat 3x5
*start at 70%

Metcon:

KB swings

5x
10 KB swings
3 bent over barbell rows - palms out 60/42.5kg
15 KB
3 rows
25 KB
3 rows
50 KB

OR

10x
3 snatch 60/42.5
7 front squats

Friday 21, November 2014

Warm up:

Run same as Tuesday with your coach

Skill:

 Bar muscle ups

 Strength:

Beginner:

Hang snatch 15x1
     * really want you to feel the hamstrings and the power generating from the explosiveness
     * find your spot in the hole - stop, balance, adjust and stand up pushing trough your heels

Hang clean 15x1
     * really want you to feel the hamstrings and the power generating from the explosiveness
   
Intermediate:

Snatch 8x1
     * really want you to feel the hamstrings and the power generating from the explosiveness
     * find your spot in the hole - stop, balance, adjust and stand up pushing trough your heels

Clean and jerk 8x2
     * really want you to feel the hamstrings and the power generating from the explosiveness
     * reset after your clean - find your foot placement and be aggressive in your jerk

Metcon:
5x
10 KB swings 24/16kg
 2 pistols squats
15 KB swings
 3 pistol squats
25 KB swings
 4 pistol squats
50 KB swings

Thursday 20, November 2014

Warm up:

Still rocking it with your coaches and will be for a while

Skill:

Next week starts the Bar Muscle Up work - this week longer description on the Bergner warm up

Strength:

Beginner:

Snatch grip deadlifts 5x5

Intermediate:

 Cleans 5x3

All:

Over head squats 3x3

Metcon:

KB Challenge

5x
10 KB swings 24/16kg
 1 thruster
15 KB swings
 2 thruster
25 KB swings
3 thruster
50 KB swings

or

50 push ups
40 pull ups
30 ring dips
20 ring rows
10 HSPU