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

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

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

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

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!

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

Reminder Thursday - Sunday this week

Thursday and Friday

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

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

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

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.

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!

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

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

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

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

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.

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

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

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

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

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.

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