Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Metcon:
31 of each of the following except for the row/run 310 meters fo that
HSPU
Ab mat sit ups
Push ups
Pull ups
Y - whY not box jumps
N - kNees to elbows
Evil wheels
W - floor Wipers
Y - whY not burpees
Everyone rows
All do KB swings
R - jump Rope
Squats goblet
Thursday, December 31, 2015
Wednesday, December 30, 2015
Wednesday 30, December 2015
Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Strength:
Floor Press
Pyramid
5-10-15-10-5-10-15
5 reps should be heavy and a struggle
10 reps should be heavy and a struggle
15 reps should be heavy and a struggle
After each set of floor press you will do
10 diamond push ups - so 7 sets of 10
Metcon:
Barbell Wednesday
21 deadlifts 70/60kg superset with 21 double KB deadlifts
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
9 thrusters 42.5/32.5kg superset with KB thruster
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
21 deadlifts 70/60kg superset with 21 double KB deadlifts
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Strength:
Floor Press
Pyramid
5-10-15-10-5-10-15
5 reps should be heavy and a struggle
10 reps should be heavy and a struggle
15 reps should be heavy and a struggle
After each set of floor press you will do
10 diamond push ups - so 7 sets of 10
Metcon:
Barbell Wednesday
21 deadlifts 70/60kg superset with 21 double KB deadlifts
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
9 thrusters 42.5/32.5kg superset with KB thruster
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
21 deadlifts 70/60kg superset with 21 double KB deadlifts
Tuesday, December 29, 2015
Tuesday 29, December 2015
Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Back squats
12-10-8 warm up
5-5-5-5-5 at 85% of your 1 rep max
Super set the 5 work sets with pause squats at 50% of your 85% for a 3 second hold/count
Metcon:
4x
15 push press
75 double unders
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Back squats
12-10-8 warm up
5-5-5-5-5 at 85% of your 1 rep max
Super set the 5 work sets with pause squats at 50% of your 85% for a 3 second hold/count
Metcon:
4x
15 push press
75 double unders
Monday, December 28, 2015
New Years Schedule 2015
New Years Eve -
Normal schedule except for NO PM CLASS
New Years Day -
CLOSED
Saturday - back to normal
EFFECTIVE Sunday the 3rd of January we are NO longer having class - please be advised, and sorry for any inconvenience this may of caused. Coaches need a day off too :-)
Normal schedule except for NO PM CLASS
New Years Day -
CLOSED
Saturday - back to normal
EFFECTIVE Sunday the 3rd of January we are NO longer having class - please be advised, and sorry for any inconvenience this may of caused. Coaches need a day off too :-)
Monday 28, December 2015
Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Not today we have a new Hero WOD :-(
Strength:
So after being awake all night thinking I had done something wrong with the programming I realized I didnt put in a max effort today - and it literally kept me up all night, SORRY guys
Strict press
12-10-8 warm up
5-5-5-5-5 @85% of your 1 rep max
Super set your work sets with dumbbell or kettlebell lateral flys 15 reps
Metcon:
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate - due to the icy conditions we subbed this with a 500m row
Post rounds completed to comments.
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Not today we have a new Hero WOD :-(
Strength:
So after being awake all night thinking I had done something wrong with the programming I realized I didnt put in a max effort today - and it literally kept me up all night, SORRY guys
Strict press
12-10-8 warm up
5-5-5-5-5 @85% of your 1 rep max
Super set your work sets with dumbbell or kettlebell lateral flys 15 reps
Metcon:
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate - due to the icy conditions we subbed this with a 500m row
Post rounds completed to comments.
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
December 24, 2015
Class time 9am today, doors close at 11am
12 Days of CrossFit or Christmas is performed today
1 deadlift
2 bar muscle ups
3 hang cleans
4 HSPU
5 front squats
6 burpees
7 back squats
8 push ups
9 GHD sit ups
10 thrusters
11 pull ups
12 push press
60/42.5kg
Merry Christmas to everyone!
We are closed tomorrow, but back to it Saturday 9am
12 Days of CrossFit or Christmas is performed today
1 deadlift
2 bar muscle ups
3 hang cleans
4 HSPU
5 front squats
6 burpees
7 back squats
8 push ups
9 GHD sit ups
10 thrusters
11 pull ups
12 push press
60/42.5kg
Merry Christmas to everyone!
We are closed tomorrow, but back to it Saturday 9am
Wednesday 23, December 2015
Warm up:
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Back squats
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
all 7 sets above are to be super set with KB deck squats - 10 reps
Metcon:
Stolen from The Box magazine, becuase my hands hurt today and I dont wanna do all the barbell work we had scheduled HAHA
"Indy"
You have 12 minutes to complete 5 rounds of
5 burpees
10 box jumps
15 KB swings 24/16kg
20 sit ups
If you are unable to do your 5 rounds you have a penalty of
30 wallballs unbroken 20/16lbs
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Back squats
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
all 7 sets above are to be super set with KB deck squats - 10 reps
Metcon:
Stolen from The Box magazine, becuase my hands hurt today and I dont wanna do all the barbell work we had scheduled HAHA
"Indy"
You have 12 minutes to complete 5 rounds of
5 burpees
10 box jumps
15 KB swings 24/16kg
20 sit ups
If you are unable to do your 5 rounds you have a penalty of
30 wallballs unbroken 20/16lbs
Tuesday 22, December 2015
Warm up:
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Tabata knees 2 elbow
Strength:
Bench press
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
Super Set all 7 sets with
15 reps of HEAVY dumbbell lat pull overs
Metcon:
Chain of Pain week 2
Swing
Snatch
Swing
Clean
Press
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Tabata knees 2 elbow
Strength:
Bench press
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
Super Set all 7 sets with
15 reps of HEAVY dumbbell lat pull overs
Metcon:
Chain of Pain week 2
A second week would evolve to:
Snatch
Swing
Clean
Press
The second swing after the snatch builds the next link to the chain. Feel free to set the chain up in any order you wish. Simply make sure that one exercise flows smoothly into the next.
Monday 21, December 2015
Warm up:
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Max effort Defecit deadlifts - 2 rep
20 minutes to find max
Metcon:
New Hero WOD
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Post time to comments.
U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Max effort Defecit deadlifts - 2 rep
20 minutes to find max
Metcon:
New Hero WOD
Tuesday 151208
T.U.P.15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Post time to comments.
U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.
Friday, December 18, 2015
Friday 18, December 2015
Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Toes 2 bar 10 minutes
Strength:
Strict press
12-10-8 warm up
8-8-8 at 75% of your 1 rep max
Super set with
Bulgarian split squats 15 each side (you are doing 12 sets or 6 sets to each leg of 15 reps)
Metcon:
Chain of Pain
4x 10 reps - should be double KB's
Swing minimum weight for men is 16kg and 12kg for woman
Snatch
Clean
Press
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Toes 2 bar 10 minutes
Strength:
Strict press
12-10-8 warm up
8-8-8 at 75% of your 1 rep max
Super set with
Bulgarian split squats 15 each side (you are doing 12 sets or 6 sets to each leg of 15 reps)
Metcon:
Chain of Pain
4x 10 reps - should be double KB's
Swing minimum weight for men is 16kg and 12kg for woman
Snatch
Clean
Press
In that order. That is your first rep. You would immediately enter into your second rep by going directly back to swings after the last set’s press.
A set is 10 total reps.
No title of a workout has ever lived up to its name like this one. I’ve come up with dozens of routines: Hells Bells, FML, and Helter Skelter to name a few. The former athletes of mine who are reading this right now will feel a cold chill run up their spine just hearing those names. But nothing has had more impact than my beloved Chain of Pain.
In February of 2006 I took the job of San Jose State football strength coach. The team had been marred with mediocre outcomes for decades and was searching for an identity. Dick Tomey had taken the job in 2005 and was starting the epic turnaround for the Spartans.
Walking into the position, I knew we needed to develop a program that would facilitate the usual needs of a Division I football program. But we also needed something extra that would take a group of relatively undisciplined kids and help galvanize them through hard work. Since I was a kettlebell guy, I intended to create a gruesome program that would leave a standing mark on the team.
The Chain of Pain is a series of double kettlebell exercises that transition from one move to the next, creating the “chain.” The idea is to layer in volume progressively over a series of weeks. In the end, the idea is to have a long chain. Since 2006, we have introduced this workout to a multitude of teams (especially those who need a kick in the ass).
Thursday, December 17, 2015
Thursday 17, Decmeber 2015
Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Bench press
Warm up
12-10-8
then
8-8-8 at 75% of your 1 rep max
each set above is super set with
Floor press 20 reps (so you are doing 120 floor press)
Metcon:
"Pull Ups and Pain"
You may think that you’re a skilled practitioner of the kip. But this routine, which features five different versions of the time-honored pull-up, tests not only your technical acumen but also your pure ability to generate power. “You really just have to concentrate on the pull-ups,” says Becca (Voigt) Miller, CF-L1, owner and head coach of CrossFit Training Yard. “Every round, it gets harder. Even those kipping pull-ups are hard at the end because you’re smoked.”
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Bench press
Warm up
12-10-8
then
8-8-8 at 75% of your 1 rep max
each set above is super set with
Floor press 20 reps (so you are doing 120 floor press)
Metcon:
"Pull Ups and Pain"
You may think that you’re a skilled practitioner of the kip. But this routine, which features five different versions of the time-honored pull-up, tests not only your technical acumen but also your pure ability to generate power. “You really just have to concentrate on the pull-ups,” says Becca (Voigt) Miller, CF-L1, owner and head coach of CrossFit Training Yard. “Every round, it gets harder. Even those kipping pull-ups are hard at the end because you’re smoked.”
The Workout
- 5 Rounds for Time:
- 5 Ring Dips
- 200-Meter Run
- 10 Pull-Ups on Pull-Up Ladder
Pull-Up Ladder
- Round 1: Weighted*, full range of motion
- Round 2: Weighted*, kipping
- Round 3: Bodyweight, full range of motion
- Round 4: Kipping, chest-to-bar
- Round 5: Kipping, standard
Degree Of Difficulty
- Technical: 8.5
- Metabolic: 9.0
- Volume: 5.5
- OVERALL: 7.67 (out of 10)
Classifier
- Firebreather: 10 minutes or less
- Excellent: 10:01 to 12 minutes
- Good: 12:01 to 16 minutes
- Fair: 16 minutes or more
Coach Says:
- Ring Right “If you’re new to the rings, I’d recommend using parallel bars or just holding yourself at the top of the rings for five seconds. If you’re more advanced, you can jump up and do a slow negative five times. But you should work toward five full ring dips.”
- Run = Rest “With this workout, the run is a time to regroup and prepare for those pull-ups while keeping your heart rate up. Still, you should take it as fast as you can.”
- Divide, Conquer “This workout goes in smaller chunks. It’s not like you’re at one place for 20 minutes. Take each segment of each round as its own separate event.”
- Kip Tip “Near the end, you have to focus on using your hips more on the kip. When you fatigue, the tendency is to use your arms more. So be aware of that and drive your hips up on every pull-up.”
Wednesday 16, December 2015
Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
50 v-twist weighted to each side
Strength:
Get prepared for the WOD in true form for our Barbell Wednesdays!
"The Hulk + 5 minutes"
20 minute AMRAP + 5 more minutes
5 deadlifts 50/35kg
5 hang cleans
5 front squats
5 push press
5 back squats
*same weight for all lifts - move fast, efficient and solid
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
50 v-twist weighted to each side
Strength:
Get prepared for the WOD in true form for our Barbell Wednesdays!
"The Hulk + 5 minutes"
20 minute AMRAP + 5 more minutes
5 deadlifts 50/35kg
5 hang cleans
5 front squats
5 push press
5 back squats
*same weight for all lifts - move fast, efficient and solid
Tuesday 15, December 2015
Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Deadlifts
12-10-8 warm up
8-8-8 at 75% of your max
Each of the above is super set with
15 good mornings, bar or banded (6 sets, 1 for each warm up and work set)
Metcon:
4x
21 box jumps 24/20in
18 wall balls 20/16lb
15 KB swings 32/24kg
12 burpees
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Deadlifts
12-10-8 warm up
8-8-8 at 75% of your max
Each of the above is super set with
15 good mornings, bar or banded (6 sets, 1 for each warm up and work set)
Metcon:
4x
21 box jumps 24/20in
18 wall balls 20/16lb
15 KB swings 32/24kg
12 burpees
Monday 14, December 2015
Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
50 KB wind mills AHAP - 25 each side
Strength:
Max effort squat clean
Don't care what you choose, 1 rep, 3 rep, 20 reps just make it a max effort and make it hard
Metcon:
5x
12 rack lunges 60/40kg
14 push press
26 evil wheels
HAPPY BIRTHDAY ADRIENNE!!!!!
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
50 KB wind mills AHAP - 25 each side
Strength:
Max effort squat clean
Don't care what you choose, 1 rep, 3 rep, 20 reps just make it a max effort and make it hard
Metcon:
5x
12 rack lunges 60/40kg
14 push press
26 evil wheels
HAPPY BIRTHDAY ADRIENNE!!!!!
Saturday 12, December 2015
Usually don't post these days, but this one was worth it!
Pain Storm
400m run
50 back squats
50 front squats
50 overhead squats
400m run
50 strict press
50 push press
50 push jerk
400m run
50 power cleans
50 snatch
50 burpees
400m run
Pain Storm
400m run
50 back squats
50 front squats
50 overhead squats
400m run
50 strict press
50 push press
50 push jerk
400m run
50 power cleans
50 snatch
50 burpees
400m run
Friday 11, December 2015
Warm up:
As a group
400m run
then as partners
Shoulder stretch
Back stretch
Lunge stretch
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Front squats
3-3-3-3-3-3
As a group
400m run
then as partners
Shoulder stretch
Back stretch
Lunge stretch
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Front squats
3-3-3-3-3-3
Thursday 10, December 2015
Warm up:
Same partner warm up as the rest of the week - keep moving as a group
Skill:
10 minutes glute ham leg raise
Strength:
Hang snatch
12x2
Metcon:
12 minute EMOM
3 burpees
3 G2OH 55/42.5kg
Same partner warm up as the rest of the week - keep moving as a group
Skill:
10 minutes glute ham leg raise
Strength:
Hang snatch
12x2
Metcon:
12 minute EMOM
3 burpees
3 G2OH 55/42.5kg
Wednesday, December 9, 2015
Wednesday 9, December 2015
Warm up:
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
Day 1 of PULL UP Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Review weights, moves and get set up for the Metcon...
Metcon:
Barbell Wednesday is in the House
"Linda" aka 3 Bars of Death
Linda is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). The workout first appeared on the site 3 November 2004. Linda is also affectionately known as "the 3 bars of death".
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Deadlift 1 1/2 times your bodyweight
Bench Press your bodyweight
Clean 3/4 your bodyweight
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
Day 1 of PULL UP Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Review weights, moves and get set up for the Metcon...
Metcon:
Barbell Wednesday is in the House
"Linda" aka 3 Bars of Death
Linda is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). The workout first appeared on the site 3 November 2004. Linda is also affectionately known as "the 3 bars of death".
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Deadlift 1 1/2 times your bodyweight
Bench Press your bodyweight
Clean 3/4 your bodyweight
Tuesday, December 8, 2015
Tuesday 8, December 2015
Warm up:
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
10 minutes pistol squats - add some weight peeps
Strength:
Strict Press
12-10-8 warm up
8-8-8-8 at 70% super set with
30-45 second handstand hold
Metcon:
10 min AMRAP
5 pull ups
10 ring dips
15 plyo push ups
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
10 minutes pistol squats - add some weight peeps
Strength:
Strict Press
12-10-8 warm up
8-8-8-8 at 70% super set with
30-45 second handstand hold
Metcon:
10 min AMRAP
5 pull ups
10 ring dips
15 plyo push ups
Monday 7, December 2015
Warm up:
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
8 minutes GHD sit up work including instruction - No more than 50 reps
Strength:
Well it is Max Effort Monday, but with this move I feel like we will have a lot of people done after 2 reps, so we are going with MAX REP Monday
1 and 1/2 Back squats
5-5-5-5-5-5-5-5 yes that is 8 sets of 5 at 60% of your 1 rep max back squat
a 1 and 1/2 is
Squat
Come up half way
Squat back in the hole
All the way up
THIS EQUALS 1 REP
Metcon:
Partner WOD:
18 minutes Total
3 minutes MAX effort row
3 minutes wall sit
3 minutes MAX effort row
3 minutes wall balls 20/16lb
3 minutes Max effort row
3 minutes 3rd World Squat
Each person will do this whole rotation
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
8 minutes GHD sit up work including instruction - No more than 50 reps
Strength:
Well it is Max Effort Monday, but with this move I feel like we will have a lot of people done after 2 reps, so we are going with MAX REP Monday
1 and 1/2 Back squats
5-5-5-5-5-5-5-5 yes that is 8 sets of 5 at 60% of your 1 rep max back squat
a 1 and 1/2 is
Squat
Come up half way
Squat back in the hole
All the way up
THIS EQUALS 1 REP
Metcon:
Partner WOD:
18 minutes Total
3 minutes MAX effort row
3 minutes wall sit
3 minutes MAX effort row
3 minutes wall balls 20/16lb
3 minutes Max effort row
3 minutes 3rd World Squat
Each person will do this whole rotation
Sunday, December 6, 2015
Friday 4, December 2015
Warm up:
Last day for this week :-)
Skill:
5 minute STRICT pull up challenge
****AT least 1 strict pull up every 15 seconds for the 5 minutes
Strength:
Hang cleans - MOVE TO BELOW THE KNEES
3-3-3-3-3-3
then
Hang snatch - small dip and drive
2-2-2-2-2
Metcon:
Snake Eyes - always adds up to 11
Man makers 35/25lb dumbbells each hand
Ab mat sit ups
Last day for this week :-)
Skill:
5 minute STRICT pull up challenge
****AT least 1 strict pull up every 15 seconds for the 5 minutes
Strength:
Hang cleans - MOVE TO BELOW THE KNEES
3-3-3-3-3-3
then
Hang snatch - small dip and drive
2-2-2-2-2
Metcon:
Snake Eyes - always adds up to 11
Man makers 35/25lb dumbbells each hand
Ab mat sit ups
Friday, December 4, 2015
Thursday 3, December 2015
Warm up:
3x 30 second each move
Bend and twist
Jump rope
Air squat
PVC pass throughs
Skill:
3 minutes max effort strict CHIN ups
Strength:
Deadlifts
12-10-8 warm up
then
10-10-10 at 65% of your 1 rep max super set with
15 each round of straight leg deadlifts at 60/40kg
Metcon:
Happy Birthday SURI!!!!
12x
3 power cleans 70/50kg
2 front squats
4 box jumps 30/24in
Wednesday, December 2, 2015
Wednesday 2, December 2015
Warm up:
Yeap I know its the same :-)
Skill:
3 minute pull up test WIDE grip STRICT
Strength:
Strict press
Warm up:
12-10-8 at 45/50/55% respectively
then as with yesterday you will be super setting a movement immediately after your sets of strict press
10-10-10 at 65% of your new 1 rep max
Each set of 10 is IMMEDIATELY followed with
15 push press at the same weight
Metcon:
"Annie Lunges"
50-40-30-20-10
Double unders
GHD sit ups
after each round of BOTH movements you will then do
25-20-15-10-5
Lunges
Yeap I know its the same :-)
Skill:
3 minute pull up test WIDE grip STRICT
Strength:
Strict press
Warm up:
12-10-8 at 45/50/55% respectively
then as with yesterday you will be super setting a movement immediately after your sets of strict press
10-10-10 at 65% of your new 1 rep max
Each set of 10 is IMMEDIATELY followed with
15 push press at the same weight
Metcon:
"Annie Lunges"
50-40-30-20-10
Double unders
GHD sit ups
after each round of BOTH movements you will then do
25-20-15-10-5
Lunges
Tuesday 1, December 2015
Warm up:
3x30 second
Bend and twist
Jump rope
Air squat
PVC dislocates
Skill:
If you did not do Monday, this is what you are doing today
If you did Monday, you are doing
"Cliff Hanger"
3 rounds of the following with ample rest between
The title may be reminiscent of a bad Sylvester Stallone movie, but this challenge is no joke. Picture yourself dangling from a cliff and your only chance for survival is to pull yourself up repeatedly without letting go.
That's the crux of this challenge, just keep pulling until your lats curse your name and your biceps go on strike. As soon as both hands leave the bar, the challenge is over. You're through. This challenge is great for testing your grip strength and breaking through the lactic acid threshold.
Sounds a lot like the failure test, doesn't it? I'm about to drop a wrench in the gears: You can do no more than 10 reps in a row with any given grip.
Plan on starting with a prone grip? Great, you have 10 reps until you have to flip to supinated or switch over to the neutral handles. The grips are up to you, pick two and pull.
If you can't go over 10 reps in a row at a given grip, it doesn't mean that you have to do exactly 10 reps with that grip. You can switch grips at any point before the 10-rep limit. Get more than 20 reps total before letting go and you can pat yourself on the back (if you can).
Strength:
Back squats Super Set with Weighted jump squats (bar on back)
Warm up:
12-10-8 at 45/50/55% respectively of your 1 rep max
then
10-10-10 at 65% of your new 1 rep max
IMMEDIATELY following every set of 10 back squats you will do
15 weighted jump squats - FOCUS on exploding out of the hole
Metcon:
12 min AMRAP
Increase the number of thrusters and burpees by 3 every round
3 thrusters 42.5/32.5kg
3 burpees
6 thrusters
6 burpees
9 thrusters
9 burpees
and on and on until the buzzer rings at 12 minutes.
3x30 second
Bend and twist
Jump rope
Air squat
PVC dislocates
Skill:
If you did not do Monday, this is what you are doing today
If you did Monday, you are doing
"Cliff Hanger"
3 rounds of the following with ample rest between
The title may be reminiscent of a bad Sylvester Stallone movie, but this challenge is no joke. Picture yourself dangling from a cliff and your only chance for survival is to pull yourself up repeatedly without letting go.
That's the crux of this challenge, just keep pulling until your lats curse your name and your biceps go on strike. As soon as both hands leave the bar, the challenge is over. You're through. This challenge is great for testing your grip strength and breaking through the lactic acid threshold.
Sounds a lot like the failure test, doesn't it? I'm about to drop a wrench in the gears: You can do no more than 10 reps in a row with any given grip.
Plan on starting with a prone grip? Great, you have 10 reps until you have to flip to supinated or switch over to the neutral handles. The grips are up to you, pick two and pull.
If you can't go over 10 reps in a row at a given grip, it doesn't mean that you have to do exactly 10 reps with that grip. You can switch grips at any point before the 10-rep limit. Get more than 20 reps total before letting go and you can pat yourself on the back (if you can).
Strength:
Back squats Super Set with Weighted jump squats (bar on back)
Warm up:
12-10-8 at 45/50/55% respectively of your 1 rep max
then
10-10-10 at 65% of your new 1 rep max
IMMEDIATELY following every set of 10 back squats you will do
15 weighted jump squats - FOCUS on exploding out of the hole
Metcon:
12 min AMRAP
Increase the number of thrusters and burpees by 3 every round
3 thrusters 42.5/32.5kg
3 burpees
6 thrusters
6 burpees
9 thrusters
9 burpees
and on and on until the buzzer rings at 12 minutes.
Monday 30, November 2015
Start of a new week, almost a new month, a new pull up goal, and a new strength cycle!!!
Warm up:
3x 30 second each move
Bend and twist
Jump rope
Air squat
PVC pass throughs
Skill:
1 minute STRICT pull ups - KNOW this score
If you use a band, it needs to be the LIGHTEST band
Strength:
Bench press
Warm up:
12-10-8 at 45,50,55%
then
10-10-10 at 65% of your 1 rep max
Metcon:
Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Post time to comments.
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.
Warm up:
3x 30 second each move
Bend and twist
Jump rope
Air squat
PVC pass throughs
Skill:
1 minute STRICT pull ups - KNOW this score
If you use a band, it needs to be the LIGHTEST band
Strength:
Bench press
Warm up:
12-10-8 at 45,50,55%
then
10-10-10 at 65% of your 1 rep max
Metcon:
Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Post time to comments.
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.
Friday 27, November 2015
OPEN GYM - yayaayayayayayaya
Get in here and work on some skills, lifts, or get a quick metcon in. Your choice!
Get in here and work on some skills, lifts, or get a quick metcon in. Your choice!
Thursday 26, November 2015
Today in honor of the holiday we do a nice little workout so you don't feel so bad for all the delicious food and drink you will be partaking in for the next few days (if you are anything like me)
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!!!!
See you tomorrow for open gym if you are not in a food coma still
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!!!!
See you tomorrow for open gym if you are not in a food coma still
Wednesday 25, November 2015
SCHEDULE FOR THIS WEEK
Monday - Wednesday = Normal schedule
Thursday = 9am class ONLY
Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR
Back to normal Saturday
MAX WEEKKKKKKK!!!!!
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
Strength:
CrossFit Total
Monday - Wednesday = Normal schedule
Thursday = 9am class ONLY
Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR
Back to normal Saturday
MAX WEEKKKKKKK!!!!!
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
Strength:
CrossFit Total
The CrossFit Total
In Workouts
December 01, 2006
The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Tuesday, November 24, 2015
Tuesday 24, November 2015
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
HAPPY BIRTHDAY SKEETER!!!!
'Filthy 50'
For time, complete the following:
50 Box jumps, 24/20inch
50 Jumping pull-ups
50 Kettlebell swings 24/16kg
50 Walking Lunges - total
50 K2E
50 Push press 20/15kg
50 Back extensions
50 Wall Ball's 20/16lbs
50 Burpees
50 Double unders
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
HAPPY BIRTHDAY SKEETER!!!!
'Filthy 50'
For time, complete the following:
50 Box jumps, 24/20inch
50 Jumping pull-ups
50 Kettlebell swings 24/16kg
50 Walking Lunges - total
50 K2E
50 Push press 20/15kg
50 Back extensions
50 Wall Ball's 20/16lbs
50 Burpees
50 Double unders
Monday 23, November 2015
SCHEDULE FOR THIS WEEK
Monday - Wednesday = Normal schedule
Thursday = 9am class ONLY
Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR
Back to normal Saturday
MAX WEEKKKKKKK!!!!!
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
Strength:
CrossFit Total
Monday - Wednesday = Normal schedule
Thursday = 9am class ONLY
Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR
Back to normal Saturday
MAX WEEKKKKKKK!!!!!
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
Strength:
CrossFit Total
The CrossFit Total
In Workouts
December 01, 2006
The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Friday 20, November 2015
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Jerks
10x2
Clean and jerk
Full squat
10 minutes
Metcon:
15 rounds 30 seconds 20 second rest
1 deadlift
2 hang cleans
3 jerks
or
Same time frame
1 snatch grip deadlift
2 hang snatch
3 snatch balance
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Jerks
10x2
Clean and jerk
Full squat
10 minutes
Metcon:
15 rounds 30 seconds 20 second rest
1 deadlift
2 hang cleans
3 jerks
or
Same time frame
1 snatch grip deadlift
2 hang snatch
3 snatch balance
Thursday 19, November 2015
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Snatch balance
10x2
Snatch
Hit doubles full squat
10 minutes
Metcon:
4x
25 wall balls
15 rack lunges
5 chin ups
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Snatch balance
10x2
Snatch
Hit doubles full squat
10 minutes
Metcon:
4x
25 wall balls
15 rack lunges
5 chin ups
Wednesday 18, November 2015
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Back Squats
3-3-3
Front squats
3-3-3
Over head squats
3-3-3
Metcon:
5x
15 KB swings 32/24kg
15 burpees
Complements of Chris Spealler
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Back Squats
3-3-3
Front squats
3-3-3
Over head squats
3-3-3
Metcon:
5x
15 KB swings 32/24kg
15 burpees
Complements of Chris Spealler
Tuesday, November 17, 2015
Tuesday 17, November 2015
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Same as yesterday
12 minute EMOM
1 power clean
1 hang clean
OR
12 minutes
Power clean
Metcon:
3x
30 box jumps
15 power cleans
15 burpees
Elite 70/50kg
RX 60/42.5kg
Scale 50/35kg
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Same as yesterday
12 minute EMOM
1 power clean
1 hang clean
OR
12 minutes
Power clean
Metcon:
3x
30 box jumps
15 power cleans
15 burpees
Elite 70/50kg
RX 60/42.5kg
Scale 50/35kg
Monday 16, November 2015
This week is DELOAD week, so we will focus on a solid warm up, some sill work to leave you breathing heavy, and Olympic lifts, with a touch of metcon at the end :-)
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Snatch
2 choices
15 minute EMOM (Advanced)
1 snatch
1 hang snatch
OR
15 minutes work on Snatch
Metcon:
2x
75 double unders
15 OHS 65/45kg
15 push press
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Snatch
2 choices
15 minute EMOM (Advanced)
1 snatch
1 hang snatch
OR
15 minutes work on Snatch
Metcon:
2x
75 double unders
15 OHS 65/45kg
15 push press
Friday 13, November 2015
Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Bench press
10-8-6 warm up
2-2-2-2-2 at 95% of your 1 rep max
Metcon:
7x
1 min row sprints
1 min ring push ups
14 minute total working time
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Bench press
10-8-6 warm up
2-2-2-2-2 at 95% of your 1 rep max
Metcon:
7x
1 min row sprints
1 min ring push ups
14 minute total working time
Thursday 12, November 2015
Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Power Cleans
15 minutes to find your 1 rep max
Metcon:
1-2-3-4-5-6-7-8-9-10
KB swing
Goblet squat
KB press each side
24/20kg
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Power Cleans
15 minutes to find your 1 rep max
Metcon:
1-2-3-4-5-6-7-8-9-10
KB swing
Goblet squat
KB press each side
24/20kg
Wednesday 11, November 2015
Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Back Squats
10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max
Metcon:
"Three Wise Men"
The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th.
We kicked off the campaign for our veterans with a special tribute event on the deck of the USS Midway in San Diego, California on October 18, 2014. This year, we are back and hosting the Tribute event back on the Midway on Nov 7th, then around the nation on Nov 11th. These warriors fought for our country, now it is our turn to fight for them.
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Back Squats
10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max
Metcon:
"Three Wise Men"
The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th.
We kicked off the campaign for our veterans with a special tribute event on the deck of the USS Midway in San Diego, California on October 18, 2014. This year, we are back and hosting the Tribute event back on the Midway on Nov 7th, then around the nation on Nov 11th. These warriors fought for our country, now it is our turn to fight for them.
The Workout
“Jeremy”Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Tuesday 10, November 2015
Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Deadlifts
10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max
Metcon:
50 1 1/2 sit ups weighted
15 push ups
1 minute plank
50 mountain climbers each side
15 push ups
1 minute plank
50 double KB sit ups
15 push ups
1 minute plank
50 four count flutter kicks
15 push ups
1 minute plank
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Deadlifts
10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max
Metcon:
50 1 1/2 sit ups weighted
15 push ups
1 minute plank
50 mountain climbers each side
15 push ups
1 minute plank
50 double KB sit ups
15 push ups
1 minute plank
50 four count flutter kicks
15 push ups
1 minute plank
Monday 9, November 2015
Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Max effort Monday
10 minute EMOM
3 push press
*add weight every minute
Metcon:
7x
7 power cleans 42.5/32.5kg
7 thrusters
7 bar facing burpees
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Max effort Monday
10 minute EMOM
3 push press
*add weight every minute
Metcon:
7x
7 power cleans 42.5/32.5kg
7 thrusters
7 bar facing burpees
Friday, November 6, 2015
Friday 6, November 2015
Warm up:
1 minute each
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes mobility
Strength:
Bench press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
1 mile sled pull 80/60kg
1 minute each
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes mobility
Strength:
Bench press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
1 mile sled pull 80/60kg
Thursday, November 5, 2015
Thursday 5, November 2015
Warm up:
Yes it is still the same 5 minutes for the week
Skill:
10 minutes mobility - I don't know about you, but I need this after yesterday
Strength:
Back squats
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
3x
10 tire flips
600m run
Yes it is still the same 5 minutes for the week
Skill:
10 minutes mobility - I don't know about you, but I need this after yesterday
Strength:
Back squats
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
3x
10 tire flips
600m run
Wednesday, November 4, 2015
Wednesday 4, October 2015
Warm up:
1 minute at each station
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes of mobility - some of you have been AWESOME at this so far this week, working on tight areas, soreness, asking coaches for things to work on or with for these areas, and some of you have not been using this 10 minutes to your advantage as an athlete. As one of the tightest unmobile people in the gym, I can tell you USE THE TIME, make time every day for mobility. In the long run it is better for you than the weights we throw around, why you ask? Because if you aren't prepared to lift and be agile, you get injured!
Strength:
Deadlifts
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
**** Do not "bounce" the weight off the floor to get your next rep - its ok to set yourself and prepare for the next lift, bouncing the weight is only going to cause you to have to "catch" the weight 3 inches off the ground, causing you to add undue "stress" to your back, glutes, hamstrings, and even shoulders
**** Yes it is heavy, but FINISH the lift. A deadlift is from the ground to lock out at top, and back down. Unless you are seeing stars, or the lights are closing out, follow your lift back to the ground maintain form and get STRONGER.
Metcon:
Weight Lifting Wednesday - what???? Another WTF moment for the week HAHAHAHAHA
Basically what you read is what you are getting on Wednesday for the next few weeks - a barbell with weight on it.
28 front squats 80/60kg
30 push press 65/45kg
58 thrusters 50/35kg
* at every 1 minute mark during front squats 2 burpees
* at every 2 minute mark during push press 6 jump lunges
I am not going to lie - this workout was a rough one for sure!
1 minute at each station
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes of mobility - some of you have been AWESOME at this so far this week, working on tight areas, soreness, asking coaches for things to work on or with for these areas, and some of you have not been using this 10 minutes to your advantage as an athlete. As one of the tightest unmobile people in the gym, I can tell you USE THE TIME, make time every day for mobility. In the long run it is better for you than the weights we throw around, why you ask? Because if you aren't prepared to lift and be agile, you get injured!
Strength:
Deadlifts
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
**** Do not "bounce" the weight off the floor to get your next rep - its ok to set yourself and prepare for the next lift, bouncing the weight is only going to cause you to have to "catch" the weight 3 inches off the ground, causing you to add undue "stress" to your back, glutes, hamstrings, and even shoulders
**** Yes it is heavy, but FINISH the lift. A deadlift is from the ground to lock out at top, and back down. Unless you are seeing stars, or the lights are closing out, follow your lift back to the ground maintain form and get STRONGER.
Metcon:
Weight Lifting Wednesday - what???? Another WTF moment for the week HAHAHAHAHA
Basically what you read is what you are getting on Wednesday for the next few weeks - a barbell with weight on it.
28 front squats 80/60kg
30 push press 65/45kg
58 thrusters 50/35kg
* at every 1 minute mark during front squats 2 burpees
* at every 2 minute mark during push press 6 jump lunges
I am not going to lie - this workout was a rough one for sure!
Tuesday 3, November 2015
Warm up:
1 minute at each station
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes mobility
Strength:
Strict Press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
Partner WOD - I know another curve ball
Partner 1
50 wall balls 20/16lb
Partner 2
50 burpees
AND SWITCH - if one partner is done before the other single jump ropes till you can switch
Then
10x200m sprint - 5 rounds each partner
Partner 1 sprints 200m
Partner 2 holds squat position
Switch
1 minute at each station
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes mobility
Strength:
Strict Press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
Partner WOD - I know another curve ball
Partner 1
50 wall balls 20/16lb
Partner 2
50 burpees
AND SWITCH - if one partner is done before the other single jump ropes till you can switch
Then
10x200m sprint - 5 rounds each partner
Partner 1 sprints 200m
Partner 2 holds squat position
Switch
Monday 2, November 2015
It is November already - ahhhhh where did the time go???
Warm up:
Something a little different this week
1 minute at each "station"
Battling rope
Box step ups
Jumping pull ups
Push ups
Lunges
Skill/Stabilizer:
All week you have 10 minutes of mobility work to do!
Strength:
Again this month is already throwing some curve balls
10 minutes to work on
Hang cleans - to a squat clean
10 minutes
Max effort 3 rep max on Front squats (you need this number this week)
Metcon:
"Cindy Squats"
15 min AMRAP
5 pull ups
10 push ups
15 air squats
***Every 3 rounds of the above completed you will perform
5 front squats at 80% of your 3 rep max you found today
Warm up:
Something a little different this week
1 minute at each "station"
Battling rope
Box step ups
Jumping pull ups
Push ups
Lunges
Skill/Stabilizer:
All week you have 10 minutes of mobility work to do!
Strength:
Again this month is already throwing some curve balls
10 minutes to work on
Hang cleans - to a squat clean
10 minutes
Max effort 3 rep max on Front squats (you need this number this week)
Metcon:
"Cindy Squats"
15 min AMRAP
5 pull ups
10 push ups
15 air squats
***Every 3 rounds of the above completed you will perform
5 front squats at 80% of your 3 rep max you found today
Thursday, October 29, 2015
Thursday 29, October 2015
Warm up:
Same as this week
Skill:
5 minutes double unders
Strength:
Bench press
10-8-6
4-4-4-4 at 85% of your max
Metcon:
"Core Assasination"
30-45-60-75-90 plank
30-25-20-15-10 KB weighted sit ups
30-30-30-30-30 ab mat sit ups
30-25-20-15-10 Mountain climbers
Same as this week
Skill:
5 minutes double unders
Strength:
Bench press
10-8-6
4-4-4-4 at 85% of your max
Metcon:
"Core Assasination"
30-45-60-75-90 plank
30-25-20-15-10 KB weighted sit ups
30-30-30-30-30 ab mat sit ups
30-25-20-15-10 Mountain climbers
Wednesday 28, October 2015
Warm up:
Same as Monday and Tuesday
Skill:
5 minute double unders
5 minute elevated plank side pulses
Strength:
Strict press
10-8-6 warm up
4-4-4-4 at 85% of your 1 rep max
Metcon:
Happy Belated Birthday to both Coach Markus and Coach Derek who were out of the gym this last week for their birthdays!
22 Deadlifts at 80% of your max - Derek and Markus did 137.5
25 Hang squat cleans 80/60kg - Derek and Markus did 80kg
28 Push press 60/40kg - Derek and Markus did 70kg
30 Back squats at 80% of your max - Derek did 110kg and Markus did 100kg
Same as Monday and Tuesday
Skill:
5 minute double unders
5 minute elevated plank side pulses
Strength:
Strict press
10-8-6 warm up
4-4-4-4 at 85% of your 1 rep max
Metcon:
Happy Belated Birthday to both Coach Markus and Coach Derek who were out of the gym this last week for their birthdays!
22 Deadlifts at 80% of your max - Derek and Markus did 137.5
25 Hang squat cleans 80/60kg - Derek and Markus did 80kg
28 Push press 60/40kg - Derek and Markus did 70kg
30 Back squats at 80% of your max - Derek did 110kg and Markus did 100kg
Tuesday 27, October 2015
Warm up:
OHHHHHHH this is the longest part of the posts :-)
2 minute row
then
STiff leg bear crawl - down and back
Lunge stretch - down and back
Frankenstein walk
PVC dislocates
PVC pass thorughs
Skill:
5 minutes double unders
5 minutes elevated plank side pulse
Strength:
Hang cleans
3-3-3-3-3 medium weight
Squat cleans
3-3-3-3-3 heavy weight
Metcon:
3x
20 kb swings 32/24kg
20 burpees
200m sprint
OHHHHHHH this is the longest part of the posts :-)
2 minute row
then
STiff leg bear crawl - down and back
Lunge stretch - down and back
Frankenstein walk
PVC dislocates
PVC pass thorughs
Skill:
5 minutes double unders
5 minutes elevated plank side pulse
Strength:
Hang cleans
3-3-3-3-3 medium weight
Squat cleans
3-3-3-3-3 heavy weight
Metcon:
3x
20 kb swings 32/24kg
20 burpees
200m sprint
Monday 26, October 2015
Warm up:
2 minute row
Straight leg bear crawl - down and back
Lunge stretch - down and back
Frankenstein walk - down and back
PVC pass throughs
PVC dislocates
Skill:
3 x 1 min holds
Strength:
Back squats
10-8-6 warm up
4-4-4-4 at 85% of your 1 rep max
Metcon:
10 min AMRAP (this was Fridays workout)
15 front rack lunges 60/42.5kg
7 over the bar burpees
7 toes to bar
7 push press 60/42.5kg
2 minute row
Straight leg bear crawl - down and back
Lunge stretch - down and back
Frankenstein walk - down and back
PVC pass throughs
PVC dislocates
Skill:
3 x 1 min holds
Strength:
Back squats
10-8-6 warm up
4-4-4-4 at 85% of your 1 rep max
Metcon:
10 min AMRAP (this was Fridays workout)
15 front rack lunges 60/42.5kg
7 over the bar burpees
7 toes to bar
7 push press 60/42.5kg
Friday 23, October 2015
Well, I am very sorry to say that there are no classes today, as the Coach for 6am class got to the gym and someone locked the wrong lock on the door and she doesn't have a key.
SO GET OUTSIDE AND PLAYYYY!
SO GET OUTSIDE AND PLAYYYY!
Thursday 22, October 2015
Warm up:
Same as the rest of the week :-)
Stabilizer:
100 old school sit ups
Strength:
Over head squats
3-3-3-3-3
Hang snatch
2-2-2-2-2
Metcon:
10x
100m sprint
20 sec rest between rounds
Then
800m run
Same as the rest of the week :-)
Stabilizer:
100 old school sit ups
Strength:
Over head squats
3-3-3-3-3
Hang snatch
2-2-2-2-2
Metcon:
10x
100m sprint
20 sec rest between rounds
Then
800m run
Reminder Thursday - Sunday this week
Thursday and Friday
6am
Noon
CLASSES ONLY
Saturday and Sunday
NO CLASSES
6am
Noon
CLASSES ONLY
Saturday and Sunday
NO CLASSES
Wednesday 21, October 2015
Warm up:
300 single jumps
3x
10 strict pull ups
10 air squats
10 pass throughs
Skill:
Handstand holds
to
Handstand push ups
to
Free handstand holds
to
Handstand walks
Strength:
Deadlift
10-8-6 warm up
5-5-5-5 at 80% of your 1 rep max
Metcon:
SPELL YOUR NAME
15 characters minimum
See the sheet at the gym
300 single jumps
3x
10 strict pull ups
10 air squats
10 pass throughs
Skill:
Handstand holds
to
Handstand push ups
to
Free handstand holds
to
Handstand walks
Strength:
Deadlift
10-8-6 warm up
5-5-5-5 at 80% of your 1 rep max
Metcon:
SPELL YOUR NAME
15 characters minimum
See the sheet at the gym
Tuesday 20, October 2015
Warm up:
Same as Monday
Stabilizer:
100 ab mat sit ups
Strength:
Strict press
10-8-6 warm up
5-5-5-5 at 80% of your 1 rep max
Metcon:
7 min AMRAP
5 thrusters
10 box jumps
2 min rest
600m sprint
Same as Monday
Stabilizer:
100 ab mat sit ups
Strength:
Strict press
10-8-6 warm up
5-5-5-5 at 80% of your 1 rep max
Metcon:
7 min AMRAP
5 thrusters
10 box jumps
2 min rest
600m sprint
Tuesday 20, October 2015
Warm up:
Same as Monday
Stabilizer:
100 ab mat sit ups
Strength:
Strict press
10-8-6 warm up
5-5-5-5 at 80% of your 1 rep max
Metcon:
7 min AMRAP
5 thrusters
10 box jumps
2 min rest
600m sprint
Same as Monday
Stabilizer:
100 ab mat sit ups
Strength:
Strict press
10-8-6 warm up
5-5-5-5 at 80% of your 1 rep max
Metcon:
7 min AMRAP
5 thrusters
10 box jumps
2 min rest
600m sprint
Monday 19, October 2015
Warm up:
300 single jumps
3x
10 strict pull ups
10 air squats
10 pass throughs
Skill:
Handstand holds
to
Handstand push ups
Strength:
Hang cleans
3-3-3-3-3
Front squats
5-5-5-5
Metcon:
Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.
300 single jumps
3x
10 strict pull ups
10 air squats
10 pass throughs
Skill:
Handstand holds
to
Handstand push ups
Strength:
Hang cleans
3-3-3-3-3
Front squats
5-5-5-5
Metcon:
Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.
Thursday, October 22, 2015
Hours this week
REMINDER
Thursday and Friday this week, there will be NO afternoon classes.
There WILL be 6am and noon on both days.
There is no class this Saturday and Sunday.
Sorry for the limited schedule these 4 days, but get your booty outside and enjoy yourselves.
See you all Monday!
Thursday and Friday this week, there will be NO afternoon classes.
There WILL be 6am and noon on both days.
There is no class this Saturday and Sunday.
Sorry for the limited schedule these 4 days, but get your booty outside and enjoy yourselves.
See you all Monday!
Friday, October 16, 2015
Friday 16, October 2015
Warm up:
Same as the rest of the week
Stabilizer:
100 KB windmills
Skill:
5 minute 3rd world squat
5 minute pistol squats
Strength:
Deadlift
10-8-6 warm up
6-6-6-6 at 75%
Metcon:
2-3 rounds (It is FRIDAY)
50 death march KB
50 KB deadlifts
Same as the rest of the week
Stabilizer:
100 KB windmills
Skill:
5 minute 3rd world squat
5 minute pistol squats
Strength:
Deadlift
10-8-6 warm up
6-6-6-6 at 75%
Metcon:
2-3 rounds (It is FRIDAY)
50 death march KB
50 KB deadlifts
Thursday 15, October 2015
Warm up:
2 min row
400m run
3x
10 OHS
10 back extensions
10 push ups
Stabilizer:
100 twinkies
Skill:
5 minute 3rd world squat
5 minute pistol squats
Strength:
Strict press
Warm up
10-8-6
Work set
6-6-6-6 at 75%
Metcon:
6 minute AMRAP
5 push press 42.5/30kg
5 back squats 42.5/30kg
100 four count burpees
2 min row
400m run
3x
10 OHS
10 back extensions
10 push ups
Stabilizer:
100 twinkies
Skill:
5 minute 3rd world squat
5 minute pistol squats
Strength:
Strict press
Warm up
10-8-6
Work set
6-6-6-6 at 75%
Metcon:
6 minute AMRAP
5 push press 42.5/30kg
5 back squats 42.5/30kg
100 four count burpees
Wednesday 14, October 2015
Warm up:
2 minute row
400m run
3x
10 OHS
10 back extensions
10 push ups
Stabilizer:
100 KB sit ups
Skill:
5 minute 3rd world squat
5 minute pistol squats
Strength:
High Hang Cleans
3-3-3-3-3
Chest ups
Bend only the knees
Fast elbows
Front squat
3-3-3-3-3
Metcon:
5x
12 pull ups
15 push ups
18 ring dips
2 minute row
400m run
3x
10 OHS
10 back extensions
10 push ups
Stabilizer:
100 KB sit ups
Skill:
5 minute 3rd world squat
5 minute pistol squats
Strength:
High Hang Cleans
3-3-3-3-3
Chest ups
Bend only the knees
Fast elbows
Front squat
3-3-3-3-3
Metcon:
5x
12 pull ups
15 push ups
18 ring dips
Tuesday 13, October 2015
Warm up:
Same as yesterday 10 minutes to complete
Stabilizer:
100 elevated pulsing side planks
Skill:
5 minutes 3rd world squat
5 minutes pistol squats
Strength:
Bench press
Warm up
10-8-6
Work set
6-6-6-6 at 75%
Metcon:
12 minute AMRAP
30 jump squats
20 lunges
10 burpees
Same as yesterday 10 minutes to complete
Stabilizer:
100 elevated pulsing side planks
Skill:
5 minutes 3rd world squat
5 minutes pistol squats
Strength:
Bench press
Warm up
10-8-6
Work set
6-6-6-6 at 75%
Metcon:
12 minute AMRAP
30 jump squats
20 lunges
10 burpees
Monday 12, October 2015
Warm up:
2 minute row
400m run
3x
10 OHS
10 back extensions
10 push ups
10 minutes to complete
Skill:
5 minute 3rd world squat
5 minute pistol squat
Stabilizer:
100 evil wheels
Strength:
10-8-6 at bar/40%/60%
then work sets
6-6-6-6 at 75% of your 1 rep max
Metcon:
Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
2 minute row
400m run
3x
10 OHS
10 back extensions
10 push ups
10 minutes to complete
Skill:
5 minute 3rd world squat
5 minute pistol squat
Stabilizer:
100 evil wheels
Strength:
10-8-6 at bar/40%/60%
then work sets
6-6-6-6 at 75% of your 1 rep max
Metcon:
Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
Sunday, October 11, 2015
Friday 9, October 2015
Warm up:
Last day for this week warm up
Stabilizer:
50 toes 2 bar
Strength:
Over head squat
3-3-3-3-3
Then
Snatch
2-2-2-2-2
Metcon:
3x
200m sprint
20 pull ups
10 TGU - 5 each side
There is your skill work for the week all rolled into one beautiful workout
Last day for this week warm up
Stabilizer:
50 toes 2 bar
Strength:
Over head squat
3-3-3-3-3
Then
Snatch
2-2-2-2-2
Metcon:
3x
200m sprint
20 pull ups
10 TGU - 5 each side
There is your skill work for the week all rolled into one beautiful workout
Thursday 8, October 2015
Warm up:
600m jog
Then
3x
10 supermans
10 goblet squats
10 KB swings
Skill:
10 min
Pull ups
Strength:
Deadlifts
10-8-6 warm up sets
8-8-8 at 70% of your 1 rep max
Metcon:
KB Tabata
Complete each full 8 rounds of one movement before moving onto the next
KB cleans
Goblet squats
KB snatch
KB swings
AHAP
600m jog
Then
3x
10 supermans
10 goblet squats
10 KB swings
Skill:
10 min
Pull ups
Strength:
Deadlifts
10-8-6 warm up sets
8-8-8 at 70% of your 1 rep max
Metcon:
KB Tabata
Complete each full 8 rounds of one movement before moving onto the next
KB cleans
Goblet squats
KB snatch
KB swings
AHAP
Wednesday, October 7, 2015
Wednesday 7, October 2015
Warm up:
Still working on our 600m jog with some light weight kettle bells for this weeks warm up
Skill:
Turkish Get Ups - little heavier than Monday
Strength:
Hang cleans
3-3-3-3-3
to
Clean and jerks
3-3-3-3-3
Metcon:
On Sunday we did Title Fight Gone Bad, and it made me think of how long its been since we did something in regular class like it, as well as make a list of some movement's we haven't done in a while, so the list has been created, and do be surprised to see some 4 count burpees, tire flips, muscle ups, man makers, you know FUN stuff coming up.
4x
1 min row sprint
1 min push press 42.5/30kg
1 min burpees
1 min front squats 42.5/30kg
1 min rest
Still working on our 600m jog with some light weight kettle bells for this weeks warm up
Skill:
Turkish Get Ups - little heavier than Monday
Strength:
Hang cleans
3-3-3-3-3
to
Clean and jerks
3-3-3-3-3
Metcon:
On Sunday we did Title Fight Gone Bad, and it made me think of how long its been since we did something in regular class like it, as well as make a list of some movement's we haven't done in a while, so the list has been created, and do be surprised to see some 4 count burpees, tire flips, muscle ups, man makers, you know FUN stuff coming up.
4x
1 min row sprint
1 min push press 42.5/30kg
1 min burpees
1 min front squats 42.5/30kg
1 min rest
Tuesday, October 6, 2015
Tuesday 6, October 2015
Warm up:
10 minutes to complete - same as yesterday
Skill:
10 minutes
Kipping pull ups
***If you have kipping pull ups, you are working on max effort strict pull ups
Strength:
Back squats
Warm up:
10 at empty bar weight
8 at 40% of your new 1 rep max
6 at 60% of your new 1 rep max
Work sets:
8-8-8 at 70% of your new 1 rep max
Metcon:
Tabata Mile
20 seconds - SPRINT
10 seconds - recovery, jog/walk
For one mile
For every 10 seconds you are over 10 minutes you owe 10 burpees
10 minutes to complete - same as yesterday
Skill:
10 minutes
Kipping pull ups
***If you have kipping pull ups, you are working on max effort strict pull ups
Strength:
Back squats
Warm up:
10 at empty bar weight
8 at 40% of your new 1 rep max
6 at 60% of your new 1 rep max
Work sets:
8-8-8 at 70% of your new 1 rep max
Metcon:
Tabata Mile
20 seconds - SPRINT
10 seconds - recovery, jog/walk
For one mile
For every 10 seconds you are over 10 minutes you owe 10 burpees
Monday, October 5, 2015
Monday 5, October 2015
New strength cycle stating up this week - we will add some more OLY lifts in and training lifts for these as well.
We will also switch from stabilizer work to skill work, and adding those skills into our workouts as the weeks progress.
Warm up: 10 MINUTES to complete
600m jog
3x
10 supermans - weighted
10 goblet squats - light
10 KB swings - light - if you want to work on competition swings and shoulder warm up here, you can
Skill: 10 MINUTES
Turkish Get ups
Coach demo - then athletes work
Strength:
New cycle this week rep scheme for our "power" lifts will be
Warm up
10 at the empty bar weight
8 at 40% of your NEW 1 rep max
6 at 60% of your NEW 1 rep max
Work sets
8-8-8 at 70% of your NEW 1 rep max
Metcon:
2nd ever female HERO WOD posted on the CF main site
Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Post rounds completed to comments.
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
We will also switch from stabilizer work to skill work, and adding those skills into our workouts as the weeks progress.
Warm up: 10 MINUTES to complete
600m jog
3x
10 supermans - weighted
10 goblet squats - light
10 KB swings - light - if you want to work on competition swings and shoulder warm up here, you can
Skill: 10 MINUTES
Turkish Get ups
Coach demo - then athletes work
Strength:
New cycle this week rep scheme for our "power" lifts will be
Warm up
10 at the empty bar weight
8 at 40% of your NEW 1 rep max
6 at 60% of your NEW 1 rep max
Work sets
8-8-8 at 70% of your NEW 1 rep max
Metcon:
2nd ever female HERO WOD posted on the CF main site
Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Post rounds completed to comments.
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
Friday 2, October 2015
The end of a very successful training week for all of our BattleBorn athletes!
Was awesome to coach and see so many people break through the wall with a PR on every strength lift we train.
GREAT JOB ATHLETES
Warm up:
500m easy row
Inch worms
Butt kickers
500m medium row
High knees
Duck walk
Stabilizer:
5 min max effort sit ups
Strength:
Make up day
Metcon:
Double under ladder
5-10-15-20-25-30-35-40-45-50 AND back down
*If you mess up on a round, you start that round over
Was awesome to coach and see so many people break through the wall with a PR on every strength lift we train.
GREAT JOB ATHLETES
Warm up:
500m easy row
Inch worms
Butt kickers
500m medium row
High knees
Duck walk
Stabilizer:
5 min max effort sit ups
Strength:
Make up day
Metcon:
Double under ladder
5-10-15-20-25-30-35-40-45-50 AND back down
*If you mess up on a round, you start that round over
Wednesday, September 30, 2015
Thursday 1, October 2015
AHHHHHHH it is the 1st of October, weather is changing, and it is going to be a great fall leading into the winter!
Warm up:
Yup yup, the same 10 minutes still to get through it
Stabilizer:
5 minutes max effort elevated side plank
Strength:
Finishing the max cycle with a BIG BENCH PRESS PR
1 rep max
Metcon:
2-4-6-8-10-12-14-16-18
Push ups - plyo
18-16-14-12-10-8-6-4-2
Kettlebell snatch
Warm up:
Yup yup, the same 10 minutes still to get through it
Stabilizer:
5 minutes max effort elevated side plank
Strength:
Finishing the max cycle with a BIG BENCH PRESS PR
1 rep max
Metcon:
2-4-6-8-10-12-14-16-18
Push ups - plyo
18-16-14-12-10-8-6-4-2
Kettlebell snatch
Wednesday 30, September 2015
Holy SH#% the PR's this week have been insane!!!!
Today alone, we had CeCe squat 2x body weight, Jason hit a 7.5kg on his squat, Parneeth had a 20kg PR on his back squat, and then we had Coach Markus who hit a huge and easy in my opinion 190kg back squat today!
Warm up:
Same as Monday and Tuesday 10 minute time limit
Stabilizer:
5 minute max effort hollow rocks
Strength:
1 rep max
Back Squats
Metcon:
"Annie Swings" - I love anything Annie!!!
50-40-30-20-10
Double unders
Sit ups
KB swings 24/16kg
Today alone, we had CeCe squat 2x body weight, Jason hit a 7.5kg on his squat, Parneeth had a 20kg PR on his back squat, and then we had Coach Markus who hit a huge and easy in my opinion 190kg back squat today!
Warm up:
Same as Monday and Tuesday 10 minute time limit
Stabilizer:
5 minute max effort hollow rocks
Strength:
1 rep max
Back Squats
Metcon:
"Annie Swings" - I love anything Annie!!!
50-40-30-20-10
Double unders
Sit ups
KB swings 24/16kg
Tuesday, September 29, 2015
Tuesday 29, September 2015
Warm up:
10 minutes to complete
500m row
Down and back on al mobility movements
Inch worms
Butt kickers
500m row
High knees
Duck walk
Stabilizer:
5 min max effort
V-twists
Strength:
Strict press
1 max rep this week
Metcon:
3x
400m run
7 sumo deadlifts 60/42.5
14 push press 60/42.5
21 burpees
15 minute time limit
10 minutes to complete
500m row
Down and back on al mobility movements
Inch worms
Butt kickers
500m row
High knees
Duck walk
Stabilizer:
5 min max effort
V-twists
Strength:
Strict press
1 max rep this week
Metcon:
3x
400m run
7 sumo deadlifts 60/42.5
14 push press 60/42.5
21 burpees
15 minute time limit
Monday, September 28, 2015
Monday 28, September 2015
Bringing an end to our month of "Fran" this week, also a new 1 rep max week for our lifts, and setting up our new cycle of strength, technique, skill and conditioning.
A goal setting/survey/questionnaire is headed your way in the next few days, please be on the look for this and get it back to Derek and I so that we can schedule and sit down with you in the next month and lay out a plan for you individually to get you to the goals you want to see happen.
A few changes this week with the format of class - we are on a TIME frame :-)
Warm up: to be completed by 10 after class starts
500m row easy
2 passes (down and back)
inch worms
butt kickers
500m row medium
2 passes (down and back)
high knees
duck walks
500m row fast/hard
Stabilizer: to be completed by 15 after class starts
5 minute max effort ab mat sit ups
Strength:
Warm up 5-5-5 LIGHT
5 at 60% of your old max
3 at 70% of your old max
3 at 80%
2 at 90%
1 at 95%
1 at 100%
1 at NEW MAX
Deadlifts
Metcon:
"Fran"
21-15-9
Thrusters 42.5/30kg
Pull ups
A goal setting/survey/questionnaire is headed your way in the next few days, please be on the look for this and get it back to Derek and I so that we can schedule and sit down with you in the next month and lay out a plan for you individually to get you to the goals you want to see happen.
A few changes this week with the format of class - we are on a TIME frame :-)
Warm up: to be completed by 10 after class starts
500m row easy
2 passes (down and back)
inch worms
butt kickers
500m row medium
2 passes (down and back)
high knees
duck walks
500m row fast/hard
Stabilizer: to be completed by 15 after class starts
5 minute max effort ab mat sit ups
Strength:
Warm up 5-5-5 LIGHT
5 at 60% of your old max
3 at 70% of your old max
3 at 80%
2 at 90%
1 at 95%
1 at 100%
1 at NEW MAX
Deadlifts
Metcon:
"Fran"
21-15-9
Thrusters 42.5/30kg
Pull ups
Friday 25, September 2015
Warm up:
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 v-twists
Strength:
15 minutes to work on Snatch
Metcon:
EMOM 12 minutes
2 deadlifts
2 hang cleans
2 power cleans
*weight is 60% of your Power clean max
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 v-twists
Strength:
15 minutes to work on Snatch
Metcon:
EMOM 12 minutes
2 deadlifts
2 hang cleans
2 power cleans
*weight is 60% of your Power clean max
Thursday, September 24, 2015
October 1st 2015 SCHEDULE CHANGES
HEY GUYS
AS OF OCTOBER 1ST, 2015
THE 10AM MONDAY-FRIDAY CLASS WILL BE CANCELED, AND THE TIME FOR THAT CLASS WILL NOW BE 12:15PM MONDAY-FRIDAY
So, one more time
10-1-15
10am class - CANCELED
12:15 class - OPEN
This is to help accommodate all the college students, and work peeps that can only get in here on lunch.
There is now 1 shower stall open as well for your use. Ask your coach about it :-)
This new class can be attended as a regular hour long BBCF style class, or you can come in do your warm up and then strength, or warm up and then metcon only also.
See you at NOON!!!
AS OF OCTOBER 1ST, 2015
THE 10AM MONDAY-FRIDAY CLASS WILL BE CANCELED, AND THE TIME FOR THAT CLASS WILL NOW BE 12:15PM MONDAY-FRIDAY
So, one more time
10-1-15
10am class - CANCELED
12:15 class - OPEN
This is to help accommodate all the college students, and work peeps that can only get in here on lunch.
There is now 1 shower stall open as well for your use. Ask your coach about it :-)
This new class can be attended as a regular hour long BBCF style class, or you can come in do your warm up and then strength, or warm up and then metcon only also.
See you at NOON!!!
Thursday 24, September 2015
Warm up:
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
3x25
Hollow rocks
Strength:
Back squats
12-10-8 warm up
3-3-2-1-1-1
Metcon:
12 min AMRAP
10 ring push ups
25 KB swings 32/24kg
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
3x25
Hollow rocks
Strength:
Back squats
12-10-8 warm up
3-3-2-1-1-1
Metcon:
12 min AMRAP
10 ring push ups
25 KB swings 32/24kg
Wednesday 23, September 2015
Warm up:
Running and some body weight :-0
Stabilizer:
4x
1 min handstand hold - you're thinking right now that isn't a stabilizer move... Well kick yourself upside down and hold it for 60 seconds and tell me what part of your stabilizer/core you are not using
Strength:
Strict press
12-10-8 warm up
3-3-2-1-1-1
Metcon:
"Viking Fran"
1000m row
21 thrusters 42.5/30kg
21 pull ups
750m row
15 thrusters
15 pull ups
500m row
9 thrusters
9 pull ups
Sadly today was Obinna official last day at BBCF. We will miss, love you, and know we will be trading off Vegas, Reno trips to see each other.
Running and some body weight :-0
Stabilizer:
4x
1 min handstand hold - you're thinking right now that isn't a stabilizer move... Well kick yourself upside down and hold it for 60 seconds and tell me what part of your stabilizer/core you are not using
Strength:
Strict press
12-10-8 warm up
3-3-2-1-1-1
Metcon:
"Viking Fran"
1000m row
21 thrusters 42.5/30kg
21 pull ups
750m row
15 thrusters
15 pull ups
500m row
9 thrusters
9 pull ups
Sadly today was Obinna official last day at BBCF. We will miss, love you, and know we will be trading off Vegas, Reno trips to see each other.
Tuesday, September 22, 2015
Tuesday 22, September 2015
Warm up:
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 Knees to elbow - if you drop from bar 30 second plank hold each time
Strength:
Deadlift
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at 100%b of your OLD 1 rep max
Metcon:
Run Run Run
3-3-3 minutes
5-5-5 minutes
7-7-7 minutes
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 Knees to elbow - if you drop from bar 30 second plank hold each time
Strength:
Deadlift
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at 100%b of your OLD 1 rep max
Metcon:
Run Run Run
3-3-3 minutes
5-5-5 minutes
7-7-7 minutes
Monday, September 21, 2015
Monday 21, September 2015
Warm up:
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 KB sit ups
Strength:
This week rep scheme is
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at your OLD 1 rep max
Metcon:
Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
Post time to comments.
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 KB sit ups
Strength:
This week rep scheme is
12-10-8 warm up
3 at 70% of your OLD 1 rep max
3 at 80% of your OLD 1 rep max
2 at 90% of your OLD 1 rep max
1-1-1 at your OLD 1 rep max
Metcon:
Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
Post time to comments.
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.
Saturday 19, September 2015
Every once in a while I post a Saturday just to remind you why you all love me so much!!!!
BWAHAHAHAHAHA
Round 1
20 min
Odd minutes - 10 bar facing burpees
Even minutes - 100 m rower sprint
*Note how many rounds you did NOT reach 100m
Rest 5 minutes
Round 2
20 min
Odd minutes - 5 tire flips
Even minutes - 100 double unders
* Note how many rounds you did NOT reach 100 double unders
Rest 5 minutes
Round 3
1 mile run - under 10 minutes
Rest 3 minutes
PENALTY Round
For every round you missed 100m row sprint = 5 strict pullups
For every round you missed 100 double unders = 10 weighted KB sit ups
For going over a 10 minute mile = 50 burpees
SPECIAL THANK YOU TO CECE FOR COACHING
BWAHAHAHAHAHA
Round 1
20 min
Odd minutes - 10 bar facing burpees
Even minutes - 100 m rower sprint
*Note how many rounds you did NOT reach 100m
Rest 5 minutes
Round 2
20 min
Odd minutes - 5 tire flips
Even minutes - 100 double unders
* Note how many rounds you did NOT reach 100 double unders
Rest 5 minutes
Round 3
1 mile run - under 10 minutes
Rest 3 minutes
PENALTY Round
For every round you missed 100m row sprint = 5 strict pullups
For every round you missed 100 double unders = 10 weighted KB sit ups
For going over a 10 minute mile = 50 burpees
SPECIAL THANK YOU TO CECE FOR COACHING
Friday 18, September 2015
Warm up:
400m run
4x
10 PVC Dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 ab mat sit ups
Strength:
Squats
12-10-8 warm up
2-2-2-2-2 at 95% of your 1 rep max
Metcon:
Well ummmmm is it bad I don't have it written down in my programming log, and I cant remember 4 days ago???
400m run
4x
10 PVC Dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 ab mat sit ups
Strength:
Squats
12-10-8 warm up
2-2-2-2-2 at 95% of your 1 rep max
Metcon:
Well ummmmm is it bad I don't have it written down in my programming log, and I cant remember 4 days ago???
Friday, September 18, 2015
Thursday 17, September 2015
Warm up:
Yes it is the same today :-)
Stabilizer:
50 Kettlebell windmills
Strength:
Strict Press
12-10-8 warm up
2-2-2-2-2 at 95%
Metcon:
7 min AMRAP
7 burpee box jumps
7 muscle ups
7 front squats 70/50kg
2 min rest
50 feet walking lunges 60/40kg
400m run
Yes it is the same today :-)
Stabilizer:
50 Kettlebell windmills
Strength:
Strict Press
12-10-8 warm up
2-2-2-2-2 at 95%
Metcon:
7 min AMRAP
7 burpee box jumps
7 muscle ups
7 front squats 70/50kg
2 min rest
50 feet walking lunges 60/40kg
400m run
Wednesday 16, September 2015
Warm up:
400m run
3x
10 PVC dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 ab mat sit ups
Strength:
Deadlifts
12-10-8 warm up
2-2-2-2-2 at 95%
Metcon:
3x
75 Double unders
15 Toes to bar
15 Push press 60/42.5kg
400m run
3x
10 PVC dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 ab mat sit ups
Strength:
Deadlifts
12-10-8 warm up
2-2-2-2-2 at 95%
Metcon:
3x
75 Double unders
15 Toes to bar
15 Push press 60/42.5kg
Tuesday, September 15, 2015
Tuesday 15, September 2015
Warm up:
400m run
4x
10 PVC dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 one and half sit ups
Strength:
Bench press
12-10-8 warm up
2-2-2-2-2 at 95% of 1 rep max
Metcon:
4x
15 box jumps 30/24in
400m run
400m run
4x
10 PVC dislocates
10 Back extensions
10 Push ups
Stabilizer:
100 one and half sit ups
Strength:
Bench press
12-10-8 warm up
2-2-2-2-2 at 95% of 1 rep max
Metcon:
4x
15 box jumps 30/24in
400m run
Monday 14, September 2015
Warm up:
400m run
4x
10 PVC dislocates
10 back extension
10 push ups
Stabilizer:
50 v-twists
Strength:
Power cleans
3-3-3-3-3
Squat cleans
2-2-2-2-2
Metcon:
"ElizaFran"
21-15-9
Cleans 60/42.5kg
Ring dips
9-15-21
Thrusters 42.5/30kg
Pull ups
400m run
4x
10 PVC dislocates
10 back extension
10 push ups
Stabilizer:
50 v-twists
Strength:
Power cleans
3-3-3-3-3
Squat cleans
2-2-2-2-2
Metcon:
"ElizaFran"
21-15-9
Cleans 60/42.5kg
Ring dips
9-15-21
Thrusters 42.5/30kg
Pull ups
Friday 11, September 2015
Warm up:
Finishing out this week with a good old fashioned CF style warm up
Stabilizer:
100 sit ups
Strength:
Snatch
15 minutes of work time
*New athletes - your coach will be right there!
*Athletes semi comfortable with snatch - your coach will be there!
*Snatchtastic athletes - your coach will be there!
Metcon:
12 min EMOM
3 burpees
3 G2OH - prefer snatch, but clean and jerk, clean and press is just as good
*Snatch 50/35kg
*Clean and press 60/40kg
Finishing out this week with a good old fashioned CF style warm up
Stabilizer:
100 sit ups
Strength:
Snatch
15 minutes of work time
*New athletes - your coach will be right there!
*Athletes semi comfortable with snatch - your coach will be there!
*Snatchtastic athletes - your coach will be there!
Metcon:
12 min EMOM
3 burpees
3 G2OH - prefer snatch, but clean and jerk, clean and press is just as good
*Snatch 50/35kg
*Clean and press 60/40kg
Thursday 10, September 2015
Warm up:
Yup you got it :-) same as Monday, Tuesday, and Wednesday
Stabilizer:
100 evil wheels
Strength:
Strict press
12-10-8 warm up
3-3-3-3-3 at 90% of your 1 rep max
*** We will one rep max the week of September 28th!!!! Look forward to a total that week (Strict press, deadlift, and squat max) as well as our squat clean.
Metcon:
Sticking with Fran month, so today we have
"Dumb Fran"
21-15-9
Dumbbell thrusters 45/30lb dumbbell in each hand
Pull ups
Yup you got it :-) same as Monday, Tuesday, and Wednesday
Stabilizer:
100 evil wheels
Strength:
Strict press
12-10-8 warm up
3-3-3-3-3 at 90% of your 1 rep max
*** We will one rep max the week of September 28th!!!! Look forward to a total that week (Strict press, deadlift, and squat max) as well as our squat clean.
Metcon:
Sticking with Fran month, so today we have
"Dumb Fran"
21-15-9
Dumbbell thrusters 45/30lb dumbbell in each hand
Pull ups
Wednesday, September 9, 2015
Wednesday 9, September 2015
Warm up:
100 double unders or 300 single jumps
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions
Stabilizer:
50 STRICT pull ups - yes this is a stabilizer for you guys
Squeeze your core tight, your butt tight, and pulllllllll!!!!
Strength:
Power clean
3-3-3-3-3
Get heavy because....
Squat clean
2-2-2-2-2
Metcon:
This comes compliments of one of our newest members Dominic and his home gym in NorCal
"Ghost"
6x
1 min max calories on the rower / airdyne
1 min burpees
1 min double unders
1 min rest
100 double unders or 300 single jumps
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions
Stabilizer:
50 STRICT pull ups - yes this is a stabilizer for you guys
Squeeze your core tight, your butt tight, and pulllllllll!!!!
Strength:
Power clean
3-3-3-3-3
Get heavy because....
Squat clean
2-2-2-2-2
Metcon:
This comes compliments of one of our newest members Dominic and his home gym in NorCal
"Ghost"
6x
1 min max calories on the rower / airdyne
1 min burpees
1 min double unders
1 min rest
Tuesday, September 8, 2015
Tuesday 8, September 2015
Hope everyone had a great relaxing weekend.
I got to see my son play in his first official college football game, and it was nothing short of amazing!
Warm up:
100 double unders - THIS IS YOUR TIME TO WORK ON THESE
If you refuse (Cory and Marc) then 300 singles
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions
Stabilizer:
50 KB wind mills AHAP
Strength:
Back squat
12-10-8 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
600m run
10 deadlifts 75% of your 1 RPM
400m run
10 deadlifts
200m run
10 desdlifts
I got to see my son play in his first official college football game, and it was nothing short of amazing!
Warm up:
100 double unders - THIS IS YOUR TIME TO WORK ON THESE
If you refuse (Cory and Marc) then 300 singles
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions
Stabilizer:
50 KB wind mills AHAP
Strength:
Back squat
12-10-8 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
600m run
10 deadlifts 75% of your 1 RPM
400m run
10 deadlifts
200m run
10 desdlifts
Monday, September 7, 2015
Monday 7, September 2015
LABOR DAY
Open gym hours 6am to 10am
4 workouts to choose from
Strength
Condition
Mobility
You name it, come in and do it today!
Open gym hours 6am to 10am
4 workouts to choose from
Strength
Condition
Mobility
You name it, come in and do it today!
Friday 4, September 2015
Warm up:
200 meter jog
4x
10 air squats
5 strict pull ups
3 burpees
Then
200 meter sprint
Stabilizer:
100 elevated pulsing side plank - each side
Strength:
Strict press
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
Descending Ladder 12-1
Jump lunges
Plyo push ups
200 meter jog
4x
10 air squats
5 strict pull ups
3 burpees
Then
200 meter sprint
Stabilizer:
100 elevated pulsing side plank - each side
Strength:
Strict press
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
Descending Ladder 12-1
Jump lunges
Plyo push ups
Thursday 3, September 2015
Warm up:
Same as Monday, Tuesday and Wednesdday this week :-)
Stabilzer:
40 toes to bar
* if you drop 30 second plank hold
Strength:
Power clean
3-3-3 warm up
2-2-2-2 at 70/72/75/77% of your max
Metcon:
5x
10 KB sswings
3 burpees
15 KB swings
2 burpees
25 KB swings
1 burpee
50 KB swings
20 minute time cap
Same as Monday, Tuesday and Wednesdday this week :-)
Stabilzer:
40 toes to bar
* if you drop 30 second plank hold
Strength:
Power clean
3-3-3 warm up
2-2-2-2 at 70/72/75/77% of your max
Metcon:
5x
10 KB sswings
3 burpees
15 KB swings
2 burpees
25 KB swings
1 burpee
50 KB swings
20 minute time cap
Sunday, September 6, 2015
LABOR DAY HOURS
Monday September 7th Labor Day the gym will have
Open gym 6am-10am
The coaches are out at 10am, so be there at 9 :-)
Open gym 6am-10am
The coaches are out at 10am, so be there at 9 :-)
Wednesday, September 2, 2015
Wednesday 2, September 2015
Warm up:
200m JOG
4x
10 air squats - GET LOW
5 pull ups - STRICT
3 burpees - YOU KNOW
then
200m SPRINT
Stabilizer:
100 double KB sit ups - through out the course of class
Strength:
Back squats
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
3x
400m run
40 jump squats
4 box jumps
200m JOG
4x
10 air squats - GET LOW
5 pull ups - STRICT
3 burpees - YOU KNOW
then
200m SPRINT
Stabilizer:
100 double KB sit ups - through out the course of class
Strength:
Back squats
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
3x
400m run
40 jump squats
4 box jumps
Tuesday 1, September 2015
Warm up:
Run
bodyweight
body weight
you know......
Run
:-)
Strength:
Deadlift
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Stabilizer:
30 evil wheels with a 3 count pause on the extended part of the roll out - this was hard guys
Metcon:
Did I mention the month of September is FRAN month... Meaning, that every week we will do a version of Fran, and end the month with the actual FRAN WOD. YAAAAAAA, I know you can hardly contain yourself....
"Fran's Clustered Nightmare"
21-15-9
Clusters 42.5/30kg
Chest to bar pull ups
Run
bodyweight
body weight
you know......
Run
:-)
Strength:
Deadlift
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Stabilizer:
30 evil wheels with a 3 count pause on the extended part of the roll out - this was hard guys
Metcon:
Did I mention the month of September is FRAN month... Meaning, that every week we will do a version of Fran, and end the month with the actual FRAN WOD. YAAAAAAA, I know you can hardly contain yourself....
"Fran's Clustered Nightmare"
21-15-9
Clusters 42.5/30kg
Chest to bar pull ups
Monday 31, August 2015
Warm up:
200m jog
4x
10 air squats
50 STRICT pull ups
3 burpees
then
200m SPRINT
Stabilizer:
100 crunches
Strength:
Bench press
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
Pike
5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Post time to comments.
U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.
200m jog
4x
10 air squats
50 STRICT pull ups
3 burpees
then
200m SPRINT
Stabilizer:
100 crunches
Strength:
Bench press
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max
Metcon:
Pike
5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Post time to comments.
U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.
Friday 28, August 2015
Warm up:
Is it lazy that I don't just retype it every day???
Stabilizer:
Plank max effort
Strength:
Snatch
1-1-1-1-1-1
Metcon:
150 push press 50/30kg
***Extra credit - 5 pull ups, 10 air squats every 10 reps of push press
Is it lazy that I don't just retype it every day???
Stabilizer:
Plank max effort
Strength:
Snatch
1-1-1-1-1-1
Metcon:
150 push press 50/30kg
***Extra credit - 5 pull ups, 10 air squats every 10 reps of push press
Thursday 27, August 2015
Warm up:
Same as the rest of the week :-)
Stabilizer:
50 KB windmills
Strength:
Back squats
12-10-8 warm up
5-5-5-5 @ 80% of your 1 rep max
Metcon:
3-4 x
400m run
25 kb swings 32/24kg
15 old school sit ups
Same as the rest of the week :-)
Stabilizer:
50 KB windmills
Strength:
Back squats
12-10-8 warm up
5-5-5-5 @ 80% of your 1 rep max
Metcon:
3-4 x
400m run
25 kb swings 32/24kg
15 old school sit ups
Wednesday 26, August 2015
Warm up:
400m jog
2x
High knees
High kicks
Butt kickers
Lunge steps
Then
20 push ups
Stabilizer:
100 ab mat sit ups
Strength:
Power clean
5x3 building to heavy set
then
Squat clean
1-1-1-1-1-1-1
Metcon:
Karen sits
2 minute wall sit
150 wall balls 20/16lb
2 minute wall sit
*** every time you break or rest on wall balls 30 second wall sit
400m jog
2x
High knees
High kicks
Butt kickers
Lunge steps
Then
20 push ups
Stabilizer:
100 ab mat sit ups
Strength:
Power clean
5x3 building to heavy set
then
Squat clean
1-1-1-1-1-1-1
Metcon:
Karen sits
2 minute wall sit
150 wall balls 20/16lb
2 minute wall sit
*** every time you break or rest on wall balls 30 second wall sit
Wednesday, August 26, 2015
Tuesday 25, August 2015
Warm up:
Same as yesterday
Stabilizer:
50 v-twist 20/16kg
Strength:
Strict press
12-10-8 warm up
5-5-5-5 at 80% of 1 rep max
Metcon:
Robin Birthday WOD
8 min AMRAP
2 pull ups
2 power cleans 70/50kg
8 ring push ups
2 power cleans
Rest 2 minutes
Then
33 rack lunges 60/40kg
Same as yesterday
Stabilizer:
50 v-twist 20/16kg
Strength:
Strict press
12-10-8 warm up
5-5-5-5 at 80% of 1 rep max
Metcon:
Robin Birthday WOD
8 min AMRAP
2 pull ups
2 power cleans 70/50kg
8 ring push ups
2 power cleans
Rest 2 minutes
Then
33 rack lunges 60/40kg
Monday 24, August 2015
For all of you who were unable to attend Saturday in Carson City at Silver Strike CrossFit, we will continue to honor Deputy Howell with our metcon being his HERO WOD today.
We also have t-shirts available for purchase with all proceeds going to the family of Deputy Howell for sale at BattleBorn
Warm up:
400m jog
2x down and back pass
High knees
Butt kickers
Toe touch high kicks
Lunge steps
Then
20 push ups
Stabilizer:
50 evil wheels
Strength:
Deadlift
12-10-8 warm up
5-5-5-5 at 80% of your 1 rep max
****for those of you who do not attend daily, remember the strength rolls forward one day every week - so, if we deadlift today and press tomorrow, next week we will deadlift on Friday, and press on Monday
Metcon:
"Howell"
400m run
8 pull ups
15 wall balls 20/16lb
15 OH lunges 20/10kg
400m run
8 push ups
15 KB goblet squats
15 KB swings
400m run
35 burpees
With 20lb vest
We also have t-shirts available for purchase with all proceeds going to the family of Deputy Howell for sale at BattleBorn
Warm up:
400m jog
2x down and back pass
High knees
Butt kickers
Toe touch high kicks
Lunge steps
Then
20 push ups
Stabilizer:
50 evil wheels
Strength:
Deadlift
12-10-8 warm up
5-5-5-5 at 80% of your 1 rep max
****for those of you who do not attend daily, remember the strength rolls forward one day every week - so, if we deadlift today and press tomorrow, next week we will deadlift on Friday, and press on Monday
Metcon:
"Howell"
400m run
8 pull ups
15 wall balls 20/16lb
15 OH lunges 20/10kg
400m run
8 push ups
15 KB goblet squats
15 KB swings
400m run
35 burpees
With 20lb vest
Friday 21, August 2015
Warm up:
Get er done
Stabilizer:
100 ab mat sit ups
Strength:
Back squats
12-10-8 warm up
6-6-6 at 75% of your 1 rep max
Metcon:
21 wall balls
15 box jumps
9 Toes to bar
then
21 box jumps
15 toes to bar
9 wall balls
then
21 toes to bar
15 wall balls
9 box jumps
Get er done
Stabilizer:
100 ab mat sit ups
Strength:
Back squats
12-10-8 warm up
6-6-6 at 75% of your 1 rep max
Metcon:
21 wall balls
15 box jumps
9 Toes to bar
then
21 box jumps
15 toes to bar
9 wall balls
then
21 toes to bar
15 wall balls
9 box jumps
Thursday, August 20, 2015
Thursday 20, August 2015
Warm up:
You guessed it
Stabilizer:
100 bicycle crunches
Strength:
Power clean
5x3
building up to a heavy set to that you can drop you butt low and do
Squat clean
2x2
1-1-1-1-1-1-1
Metcon:
5x
7 squat cleans 70/50kg
14 KB swings 24/20kg
You guessed it
Stabilizer:
100 bicycle crunches
Strength:
Power clean
5x3
building up to a heavy set to that you can drop you butt low and do
Squat clean
2x2
1-1-1-1-1-1-1
Metcon:
5x
7 squat cleans 70/50kg
14 KB swings 24/20kg
Wednesday 19, August 2015
Warm up:
I know its the same, but just in case you don't want to scroll down...
800m jog
3x
5 KB press e/s
10 pull ups
10 goblet squats
Then
Lunge stretch
Stabilizer:
50 total KB windmills (keep working on these, you will see them soon enough in a workout with another foreign - that is a hint KB movement)
Strength:
Strict press
12-10-8 warm up
6-6-6 @75% of your 1 rep max
Metcon:
4x
10 Dumbbell man makers 35/25lb
50 double unders
Man maker = push up with hands on dumbbells to a 1 arm row, to the other 1 arm row, to a deadlift, to a "curl" DB on shoulders now, to a front squat, to a press =1
I know its the same, but just in case you don't want to scroll down...
800m jog
3x
5 KB press e/s
10 pull ups
10 goblet squats
Then
Lunge stretch
Stabilizer:
50 total KB windmills (keep working on these, you will see them soon enough in a workout with another foreign - that is a hint KB movement)
Strength:
Strict press
12-10-8 warm up
6-6-6 @75% of your 1 rep max
Metcon:
4x
10 Dumbbell man makers 35/25lb
50 double unders
Man maker = push up with hands on dumbbells to a 1 arm row, to the other 1 arm row, to a deadlift, to a "curl" DB on shoulders now, to a front squat, to a press =1
Tuesday 18, August 2015
Warm up:
Same all week
Stabilizer:
25 hollow rocks
25 baby hollow rocks
25 dead bugs
Strength:
Deadlift
12-10-8 warm up
6-6-6 at 75% of your 1 rep max
Metcon:
"Franzilla"
21 front squats 60/42.5
21 pull ups
15 push press
15 pull ups
9 thrusters
9 pull ups
Same all week
Stabilizer:
25 hollow rocks
25 baby hollow rocks
25 dead bugs
Strength:
Deadlift
12-10-8 warm up
6-6-6 at 75% of your 1 rep max
Metcon:
"Franzilla"
21 front squats 60/42.5
21 pull ups
15 push press
15 pull ups
9 thrusters
9 pull ups
Monday 17, August 2015
Week two of our strength cycle
Warm up will be 12-10-8 - THIS IS A WARM UP
Work sets will be 3x6 at 75% of your 1 rep max
Warm up:
800m jog
3x
5 KB press each side - light
10 pullups
10 goblet squats - light
Then
Lunge stretch to each side
Stabilizer:
Not today we have a HERO WOD
Strength:
Bench press
12-10-8 warm up
3x6 at 75% of your 1 rep max
Metcon:
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
Post time to comments.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
Warm up will be 12-10-8 - THIS IS A WARM UP
Work sets will be 3x6 at 75% of your 1 rep max
Warm up:
800m jog
3x
5 KB press each side - light
10 pullups
10 goblet squats - light
Then
Lunge stretch to each side
Stabilizer:
Not today we have a HERO WOD
Strength:
Bench press
12-10-8 warm up
3x6 at 75% of your 1 rep max
Metcon:
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
Post time to comments.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
Tuesday, August 18, 2015
Saturday August 22nd
Please join your BBCF family to honor this man, his service, family and commitment to making our lives safer while jeopardizing his own.
Friday 14, August 2015
It is Friday woot woot - remember our awesome Saturday class at 9 am, and then come play with some strong man moves with us on Snday at American Iron!
Skill:
Bergner warm up
Strength:
Snatch
1-1-1-1-1-1-1
Metcon:
400m run
10 ground 2 overhead 60/40kg
10 toes to bar
300m run
10 ground to overhead
10 toes to bar
200m run
10 ground to overhead
10 toes to bar
Skill:
Bergner warm up
Strength:
Snatch
1-1-1-1-1-1-1
Metcon:
400m run
10 ground 2 overhead 60/40kg
10 toes to bar
300m run
10 ground to overhead
10 toes to bar
200m run
10 ground to overhead
10 toes to bar
Thursday 13, August 2015
Strength:
Strict press
12-10-8 warm up
8-8-8 at 70% of your 1 rep max
Skill:
Laying rear DB rows
Metcon:
EMOM
1-2-3-4-5-5-4-3-2-1
Deadlifts at 60% of your 1 rep max
25 double unders every minute
Strict press
12-10-8 warm up
8-8-8 at 70% of your 1 rep max
Skill:
Laying rear DB rows
Metcon:
EMOM
1-2-3-4-5-5-4-3-2-1
Deadlifts at 60% of your 1 rep max
25 double unders every minute
Thursday, August 13, 2015
Wednesday 12, August 2015
Warm up:
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
Kettlebell windmills
Shoot for 50 each side, or 7 minutes worth of work
*arm locked, reach back with hips, keep your eyes on the KB, oblique's and back "abs" are the focus here
Strength:
Deadlift
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max you found July 29th, 2015
Metcon:
Today we have Ragen and her 21st birthday!!!!!
Let me say shots, and these movements can be rough - but I was convinced when I took off out the door in front of Jennie Fong running, that I was going to beat her, when she passed me my liquid courage or should I say confidence fell a little bit
8 minute AMRAP
12 pull ups
9 HSPU
4 box jumps
2 minute rest
21 double tap wall balls
400m run
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
Kettlebell windmills
Shoot for 50 each side, or 7 minutes worth of work
*arm locked, reach back with hips, keep your eyes on the KB, oblique's and back "abs" are the focus here
Strength:
Deadlift
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max you found July 29th, 2015
Metcon:
Today we have Ragen and her 21st birthday!!!!!
Let me say shots, and these movements can be rough - but I was convinced when I took off out the door in front of Jennie Fong running, that I was going to beat her, when she passed me my liquid courage or should I say confidence fell a little bit
8 minute AMRAP
12 pull ups
9 HSPU
4 box jumps
2 minute rest
21 double tap wall balls
400m run
Tuesday 11, August 2015
Warm up:
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
HSPU
10 minutes of work
* Work on a movement you haven't done yet
If you are still using a box, grab a spotter and get upside down on the wall, if you are on the wall, go deeper, if you touch the floor, go deficit, if you only kip work on strict, and vise versa
Strength:
Bench press
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max YOU found July 28th, 2015
Metcon:
13 min EMOM
5 push ups
7 up downs
9 hollow rocks
(Nice WOD coach Derek, my abs were burning)
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
HSPU
10 minutes of work
* Work on a movement you haven't done yet
If you are still using a box, grab a spotter and get upside down on the wall, if you are on the wall, go deeper, if you touch the floor, go deficit, if you only kip work on strict, and vise versa
Strength:
Bench press
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max YOU found July 28th, 2015
Metcon:
13 min EMOM
5 push ups
7 up downs
9 hollow rocks
(Nice WOD coach Derek, my abs were burning)
Monday 10, August 2015
Warm up:
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
This week skill will do its best to be a movement to compliment our strength for the day as well as hone some skills we need to get working on again.
Look for notes and clues on the board as well as your coach to see what you need to be working on with theses movements
Pistol squats
3x20 each side
*box, bench, plates - focus on engaging your hamstrings and butt to get up off what you have settled on
*band users, settle in the hole, engage and get up
Strength:
New 8 week cycle starts today, we will max with CrossFit Total in 4 weeks, but it will be one day and if you miss it, then look forward to the end of our cycle
Back squats
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max YOU FOUND 2 weeks ago on the 27th of July
Metcon:
I sadly missed the note on the board in green pen from Jason Lee that his birthday was the 30th of July, SOOOOOOOO here is his birthday WOD - few days late, I am so sorry Jason!
7 min AMRAP
30 burpees
82 air squats
Rest 2 minutes
33 hang cleans 60/40kg
400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates
Skill:
This week skill will do its best to be a movement to compliment our strength for the day as well as hone some skills we need to get working on again.
Look for notes and clues on the board as well as your coach to see what you need to be working on with theses movements
Pistol squats
3x20 each side
*box, bench, plates - focus on engaging your hamstrings and butt to get up off what you have settled on
*band users, settle in the hole, engage and get up
Strength:
New 8 week cycle starts today, we will max with CrossFit Total in 4 weeks, but it will be one day and if you miss it, then look forward to the end of our cycle
Back squats
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max YOU FOUND 2 weeks ago on the 27th of July
Metcon:
I sadly missed the note on the board in green pen from Jason Lee that his birthday was the 30th of July, SOOOOOOOO here is his birthday WOD - few days late, I am so sorry Jason!
7 min AMRAP
30 burpees
82 air squats
Rest 2 minutes
33 hang cleans 60/40kg
Tuesday, August 11, 2015
Friday 7, August 2015
Warm up:
800m run
10 minutes of mobility
Strength:
Snatch grip deadlifts
5-5-5-5-5
Metcon:
10 min AMRAP
10 wall balls
10 toes to bar
10 box jumps
2 mins rest
5 min max effort plank hold
800m run
10 minutes of mobility
Strength:
Snatch grip deadlifts
5-5-5-5-5
Metcon:
10 min AMRAP
10 wall balls
10 toes to bar
10 box jumps
2 mins rest
5 min max effort plank hold
Thursday 6, August 2015
Warm up:
Yes you know it
Strength:
Strict press
3 rep max
5-5-5-3-3-3
Metcon:
21-15-9
Push press 65/47.5kg
Pull ups
50 double unders between each round and ending with double unders
Yes you know it
Strength:
Strict press
3 rep max
5-5-5-3-3-3
Metcon:
21-15-9
Push press 65/47.5kg
Pull ups
50 double unders between each round and ending with double unders
Wednesday 5, August 2015
Warm up:
I know boaring right???? NO, mobilize that body
800m run
10 minutes mobility
Strength:
Jerk - from the rack
15 minutes to find 3 rep max
Metcon:
200m run
3 front squats at 90% of your 3 rep max found yesterday
400m run
6 front squats at 80%
600m run
9 front squats at 70%
800m run
12 front squats at 60%
I know boaring right???? NO, mobilize that body
800m run
10 minutes mobility
Strength:
Jerk - from the rack
15 minutes to find 3 rep max
Metcon:
200m run
3 front squats at 90% of your 3 rep max found yesterday
400m run
6 front squats at 80%
600m run
9 front squats at 70%
800m run
12 front squats at 60%
Tuesday 4, August 2015
Warm up:
800m run
10 minutes mobility
Strength:
Front squat
1 rep max
8-5-3-1-1-1-1
Should be at about 105% of your 3 rep max we found on 7-8-15 by the third single of four
Metcon:
10-9-8-7-6-5-4-3-2-1
Double KB snatch 24/16kg
100 m farmer carry after each set 24/16kg
800m run
10 minutes mobility
Strength:
Front squat
1 rep max
8-5-3-1-1-1-1
Should be at about 105% of your 3 rep max we found on 7-8-15 by the third single of four
Metcon:
10-9-8-7-6-5-4-3-2-1
Double KB snatch 24/16kg
100 m farmer carry after each set 24/16kg
Monday 3, August 2015
Warm up:
800m jog
10 minutes of mobility
Strength:
Power clean
15 minutes to find 3 rep max
Metcon:
12 min AMRAP
5 thrusters 60/42.5
10 burpees
800m jog
10 minutes of mobility
Strength:
Power clean
15 minutes to find 3 rep max
Metcon:
12 min AMRAP
5 thrusters 60/42.5
10 burpees
Wednesday, August 5, 2015
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