There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Friday, May 19, 2017

Friday 19, May 2017

Warm up

Fran
21-15-9 20kg

Ready

6 min EMOM
6 plyo push ups
1 bear crawl down and back

Strength

Strict Press
3-3-3+ at 70/80/90% of your 90% of your NEW 1 rep max - think you added 2.5kg this cycle

Strength

Front Squat
3-3-3 at 70/75/80%

Metcon

4x
100 Double unders
12 HSPU
6 Front squats @ 70% of your max

Thursday, May 18, 2017

Thursday 18, May 2017

Warm up

Invisible Randy
75 squat snatch PVC pipe - catch in the hole

Ready

8 min EMOM
15 second 3rd world squat
Down and back duck walk

Strength

Back Squat
3-3-3+ at 70/80/90% of your 90% of your NEW 1 rep max - reminder you added 5 kg this cycle

Metcon

3x
25 KB swings 32/24kg
25 box jumps 24/20in
25 wall balls 20/16lb

Wednesday, May 17, 2017

Wednesday 17, May 2017

Warm up

Invisible Fran
21-15-9
PVC thrusters
Scaled pull ups - think jumping

Ready

6 min EMOM
7 jump squats 20/15kg
Wall sit the rest of the minute

Strength

Clean and Jerk
3-3-3-3-3-3
Keep building up - catch in the hole

Metcon

15 minute AMRAP
200 m run
Max rep hang cleans - when you stop you run
70/50 advanced
55/45 intermediate
42./30 beginner

Tuesday 16, May 2017

Warm up

3x
10 OHS
10 Pull ups
10 Push ups

Ready

8 min EMOM
25 mountain climbers
10 jumping jacks

Strength

Bench Press
3-3-3+ at 70/80/90% of your 90% of your NEW max

Strength

Overhead Squat at 70/75/80% of your max

Metcon

4x
12 thrusters 42.5/32.5kg
8 HSPU - if you modify at all 16 reps
4 strict pull ups

Monday 15, May 2017

Warm up

Invisible Fran
21-15-9
PVC pipe thrusters
Scaled pull ups - think jumping

Ready

7  minute EMOM
10 plank up downs - elbow to hands
10 up downs - feet to hands and back out - hands stay on ground

Strength

Deadlift
3-3-3+ at 70-75-80% of your 90% of your NEW max

Metcon

3x
400m sprint - seriously sprint
1 min max rep deadlifts 102.5/80kg
1 min max rep toes 2 bar

Friday 12, May 2017

Warm up

Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use FULL PULLS on the rower with no breaks in between pulls and land EXACTLY on 100m. Add a 1 burpee, 2 air squat, 3 strict pull ups penalty for every meter off due in between rounds.
5 x through

Ready

8 minute EMOM
Even - 45 second air squats
Odd - 45 second 3rd world squat - post up, use an upright, really find the proper position - lets not look like a dog pooping

Strength

Back Squat
5-5-5+
ADD 5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%

Metcon

12 minute EMOM
45 second KB swing 24/16kg
45 second Airdyne sprint 

Thursday 11, May 2017

Warm Up
Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use FULL PULLS on the rower with no breaks in between pulls and land EXACTLY on 100m. Add a 1 burpee, 2 air squat, 3 strict pull ups penalty for every meter off due in between rounds.
5 x through

Ready
6 minute EMOM
5 seated Stots press
10 OHS

Strength
Snatch
1-1-1-1-1-1-1-1 at 70% of your max
***Catch in the hole

Metcon
3x
1000m row
200m farmer carry 24/16kg
50m waiter carry - double or single if single, 50m each side 20/16kg

Wednesday 10, May 2017

Warm Up
Garbage ball: Collect an assortment of balls and cones, and set a bunch of pieces all over your gym. Then divide into two teams and give each team half of the gym. On your signal the game will begin. The object of the game is to get all of the “trash” to the other team’s side. Coach yells pause at random times and whoever has more trash pays a penalty of 15 burpees. 8 minutes

Ready
7 minute EMOM
8 seated Dumbbell single arm press each side - must keep core tight
3 man makers

Strength
A. Bench Press
5-5-5+
ADD 2.5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%

Strength
B. Overhead Squat
3-3-3 at 70% of your max

Metcon
15-12-9
Wall balls 20/14lb
Toes to Bar
Hang cleans 80/60
***12 minute time cap

Tuesday 9, May 2017

Warm Up
Hungry Hippos: Split the class up into two equal teams and create a small space of area for the game. Each team starts on an opposite end of the designated space and ALL of the gym’s medicine balls are in a pile in the middle. Once the game begins everyone crab walks as fast as possible to the medball pile where they grab a medball and place it in their lap. Once the medball is in their lap, the athletes have to crab walk to ball back to their end line. Scores are the total of pounds moved to each side by a team in the allotted time.

Ready
5 minute EMOM
10 hanging hollow swings - think tight core, controlled motion
10 arch bodies

Strength
Deadlift
5-5-5+
ADD 5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%

Metcon
Miron

5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.
Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle."
Łucki is survived by his wife and son.

Tuesday, May 16, 2017

Monday 8, May 2017

Warm Up
The Pizza Game: Give every athlete an Abmat and have them hold it overhead like a pizza, NO GRIPPING IT WITH FINGERS. Then on your yell of “Go!” everyone can begin running around and trying to knock over everyone else’s pizzas.  5 burpee penalty for every drop or knock off. 5 minutes

Ready
5 min EMOM
7 thrusters 30/20kg
5 hollow rocks
3 four count flutter kicks

Strength
A. Strict Press
5-5-5+ 
ADD 2.5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%

Strength
B. Front Squat
3-3-3 at 70% of your max

Metcon
15-12-9 Thrusters 60/42.5 kg
21-15-9 Box jumps 24/20 inch

Friday 5, May 2017

Warm up:

4 min Airdyne
3 min rower
2 min air dyne
1 min rower

Ready:

7 min EMOM
5 KB snatch e/s 20/16kg
5 pull ups - strict

Strength:

Snatch max

Metcon:

10x
16 KB swings 32/24kg
12 burpees over bar
8 hang snatch 50/30kg

Thursday 4, May 2017

Warm up:

4 min airdyne
3 min rower
2 min airdyne
1 min rower

Body Ready:

6 min EMOM
6 Stots press 30/20kg
6 OHS

Strength:

Over head max squats

Metcon:

15 minute EMOM

10 calorie rower
10 push press 42.5/30kg

Wednesday 3 May, 2017

Warm up:

4 min air dyne
3 min rower
2 min air dyne
1 min rower

Body Ready:

5 mins
10 push press 30/20kg
5 ball slams 20lbs

Strength:

Jerks - max from rack

Metcon:

4x
400m run
400 single jumps
400m row

Tuesday, May 2, 2017

Tuesday 2, May 2017

Warm up
4 min airdyne 50 cal
3 min row 50 cal
2 min airdyne 20 cal
1 min rower 20 cal

*400 meter run if you don't make your calories


Ready
7 MIN EMOM
7 SDHP
7 American KB swings 24/16kg

Strength
Clean
max weight - can squat clean

Metcon

Death By Clean and Jerk
60/40

1 min- 1 clean and jerk
2 min- 2 clean and jerk
and so on and so on until failure
SCORE is last COMPLETED round

Monday 1, May 2017

Warm up
4 minutes - air dyne 50 calories
3 minutes - rower 50 calories
2 minutes air dyne - 25 calories
1 minute rower - 25 calories
***EVERYONE YOU MISS IS A 400M RUN

Ready
6 minutes EMOM
Odd minute - 30 second squat hold bar on back
Even minute - 15 thrusters 20/15kg

Front Squat
Find your max
***all newer members are finding their
Strict Press max today

Metcon
"Wes"
800m run with plate 10kg
then
14x
5 strict pull ups
4 burpee box jumps 24in
3 cleans 85/65kg
800m run with plate 10kg

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

Friday, April 28, 2017

Friday 28, April 2017

Warm up:

400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups

Body Ready:

5 min EMOM
5 snatch grip deads 50/30kg
5 snatch press

Strength:

Clean and Jerk

3-3-3-3-3-3-3-3

Metcon:

"Diane"

21-15-9

HSPU - if you are modifying this double your reps
Deadlifts 102/.5/80kg

Woman's weight is generally per CF Main site 60% of the men's weight, but we have always gone 80kg on this one

***WATCH YOUR FORM

Thursday, April 27, 2017

Thursday 27, April 2017

Warm up:

400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups

Body Ready:

10 minute EMOM
10 floor press 50/30kg
10 push ups

Strength:

5-3-1+ Week


Take your 1 rep max, take 90% of that then 75/85/95% of your 90 for the sets of 5/3/1+

Bench Press

Metcon:

EMOM till completion

10 wall balls 20/14lbs
every minute remainder of minute
Row / Bike until you  reach 150 caloires

Wednesday, April 26, 2017

Wednesday 26, April 2017

Warm up:

400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups

Body Ready:

7 minute EMOM
7 good mornings - 50kg
7 Pendlay rows - 50kg, palms facing forward

Strength:

5-3-1+ Week
Take your 1 rep max, take 90% of that then 75/85/95% of your 90 for the sets of 5/3/1+

Deadlift

Metcon:

400m barbell carry 60/40kg
20 OHS 60/40kg
400m barbell carry 60/40kg
20 front squats 60/40kg
400m barbell carry 60/40kg



Tuesday, April 25, 2017

REMINDER - NO CLASS SATURDAY

Come cheer your BattleBorn team on at the 1st Affiliate Cup Challenge - Northern Nevada Athletic Club

9am Saturday and Sunday your gym family will be battling it out with 7 other teams to see who is the "fittest"..... LMAO - come watch us and cheer us on :-)

Tuesday 25, April 2017

Warm up:

400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups

Body Ready:

5 minute EMOM
10 HSPU
5 strict chin ups

Strength:

5-3-1+ Week
Take your 1 rep max, take 90% of that then 75/85/95% of your 90 for the sets of 5/3/1+

Strict press

Metcon:

Row Row Row your Best

Damper setting

10-8-6-4-2-4-6-8-10

SPM - strokes per minute to match the above damper

16-18-20-22-24-22-20-18-16 

You will be 1 minute on, 1 minute off - set this up on your rower before hand so you are not counting your time - the rower is.

For each round, the damper will be set, and you are rowing to stay at a consistenet SPM - example damper 10, your SPM is 16 - think hard pull, 3 count to recover, hard pull, 3 count to recover

Your score is 1 point for every round you succeed - have fun with this ones guys, not even being sarcastic, you should enjoy this one!

Stroke Rate

Stroke rate is the number of strokes you take per minute, or spm. The PM displays this number in the upper right corner. Rowing harder does not necessarily mean your stroke rate is faster. As you increase your intensity, try to keep your spm between 24 and 30 for most workouts, and 36 or below when racing. Read on to learn how.

Applying Power and Relaxing the Recovery

The key to keeping your stroke rate reasonable while increasing intensity is applying good power at the beginning of the stroke (the drive) and keeping your recovery under control. During the drive, be efficient with your power by engaging your legs at the start, then swinging the back, and then following through with your arms. On the recovery, don’t rush as you slide toward the handle for your next stroke. It’s called “recovery” for a reason! Overall, your drive-recovery ratio should be 1:2. In other words, your recovery should take twice as long as your drive. 

Monday 24, April 2017

Warm up:

400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups

Body Ready:

6 minute EMOM
10 jump squats 20kg
10 jumping lunges

Strength:

5-3-1+ Week
Take your 1 rep max, take 90% of that then 75/85/95% of your 90 for the sets of 5/3/1+

Back Squats

Metcon:

We had this one scheduled a little while ago, but it snowed so we didn't do it - so today we are.

Liam

For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.



U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Thursday, April 20, 2017

Thursday 20, April 2017

Warm up:

800m run
then 3x
10 OHS
10 Push ups
10 Jump squats
then
800m run

Body Ready:

7 min EMOM
3 snatch balance
2 OHS

Strength:

Snatch 
3-3-3-3-3-3-3-3

Metcon:

4x
400m run
20 Knees 2 elbows
20 ring dips - no other dip but rings!!! Or there will be a punishment, I don't care if you have to use a band on these, get your shoulders to the rings and STRUGGLE!

Wednesday 19, April 2017

Warm up:

800m run
then 3x
10 OHS
10 Push ups
10 Jump squats
then
800m run

Body Ready:

7 min EMOM
5 push ups
5 ring rows

Strength:

Strict Press
3-3-3+ 
at 70/80/90% of YOUR 90% of YOUR 1 rep max

Metcon:

11x
7 C2B pull ups
9 push press 45/30kg
11 wall balls 20/14lbs

Tuesday 18, April 2017

Warm up:

800m run
then 3x
10 OHS
10 Push ups
10 Jump squats
then
800m run

Body Ready:

6 min EMOM
Advanced - 6 burpee box jumps overs
Intermediate - 4 burpee box jump overs
Beginner - 3 burpee box jump overs

Strength:

Back Squats
3-3-3+ at 70/80/90% of YOUR 90% of YOUR 1 rep max

Metcon:

3x
50 foot rack lunge 60/40kg
50 double unders
2 muscle ups



Monday 17, April 2017

Warm up:

800m run
then 3x
10 OHS
10 Push ups
10 Jump squats
then
800m run

Body Ready:

7 min EMOM
10 strict press
10 jump squats

Strength:

Clean and jerks

3-3-3-3-3-3-3-3

Metcon:

21-18-15-12-9-6-3
KB swings 32/24kg
Toes to bar


Friday, April 14, 2017

Friday 14, April 2017

Warm up:

Fish game
3x
10 OHS
10 Sampson stretch
10 Pull ups
then
2 minutes - 40 calories on airdyne

Body Ready:

7 minute EMOM
5 snatch grip deads
5 snatch pulls

Strength:

Snatch

2-2-2-2-2-2-2

Metcon:

1-2-3-4-5-4-3-2-1

Power cleans 60/40kg
200m sprint

After your last set, 40 UNBROKEN Double unders - or 100 UNBROKEN singles

Keep trying till you get them unbroken!

Thursday, April 13, 2017

Thursday 13, April 2017

Warm up:

Fish game
3x
10 OHS
10 Sampson stretch
10 Pull ups
then
2 minutes - 40 calories on airdyne

Body Ready:
7 minute EMOM
5 strict pull ups
3 strict HPU

Strength:

Strict Press
5-5-5+

90% of your 1 rep max then 65%, 75%, 85% of that for your sets

Metcon:

500m row

2 minutes or less
3x
1 min double KB OH Hold AHAP
75 double unders
30 alternating pistol squats

2 minutes or more
3x
30 burpees
30 calories air dyne
30 wall balls 20/16lbs

Wednesday, April 12, 2017

Wednesday 12, April 2017

Warm up:

Fish game
3x
10 OHS
10 Sampson stretch
10 Pull ups
then
2 minutes - 40 calories on airdyne

Body Ready:

7 min EMOM
10 Banded good mornings
5 strict pull ups

Strength:

Back squats
5-5-5+
Take 90% of your 1 rep max we found two weeks ago, then
Set 1 is 65% of your 90%
Set 2 is 75% of your 90%
Set 3 is 85% of your 90%

Set 3 you are shooting for a new Rep PR - so not to failure, but almost so LIFT more than 5 reps!

Lift Up Autism 2016 video GEARING UP FOR 2017



Hey EVERYONE - we will be hosting this September 10th 2017 - please mark your calendars!!!

Dr. Kelly Flanagan - UnTangled Open letter to his Daughter

Dear Little One,
Last week, we arrived at the theater early and, before a movie about beauty and beasts, we saw a preview for a movie about men and machines. We came for a story about love and we got a preview about war. I’m okay with that—it’s the world we live in and I’m used to it.
What I’m not okay with is the young girl we saw in the preview.
She looked directly into the camera, covered in sweat and dirt, and she said, “Some kids used to tease me…they’d say, ‘You run like a girl, you throw like a girl, you fight like a girl.’ Fight like a girl? Yeah, I fight like a girl. Don’t you?” Then, for the rest of the preview, she exuberantly participated in the blowing up and destruction of everything.
I felt like that little girl had punched me in the gut, too.
Because I looked over at you—seven-years-old, eyes wide behind 3-D glasses, already wondering what it means to be a girl—watching the not-so-subtle message that to be a strong girl, you have to fight like the most violent of men.
Little One, as your father, I want you to know, this was not a message about how to become a strong woman; it was a message about how to become an extinct woman. This was the message of a war-riddled and violence-obsessed hyper-masculine culture, hell-bent on victory, knowing that the only way to have victory over your womanhood is to erase it.
After all, what is the most effective way to eliminate the other? It’s to make them exactly like you.
Don’t fall for it.  
We have enough ego-driven, angry, aggressive, and violent men on this planet. We don’t need you to become one too, just so you can prove to those very same men that you are a “strong girl.”
No, Little One, the way to become a strong girl is to resist your assimilation into the worst elements of masculinity. The way to be a strong girl is to grow into the best and strongest parts of your femininity.
To be a strong woman, you don’t have to push others down; you simply refuse to be pushed around yourself.
To be a strong woman, you don’t have to relish aggression; you simply resist it.
To be a strong woman, you don’t have to use violence; you just need to use your voice, steadfastly, resolutely, and unceasingly.
But most importantly, you don’t become a strong woman by acting like a man; you become a strong woman by acting like yourself. 
At the center of you is your soul, your heart, your truest self. It is the least tangible part of you, yet the most indestructible part of you. It is the least violent part of you, yet the part of you from which you will fight most resiliently.
You don’t have to be like a man, you only have to be like you.
You won’t become your truest, strongest you by struggling violently against others. You will become your truest, strongest you by struggling to love the world in the very specific, very unique, perhaps ordinary, but always beautiful way that only you can love it.
Little One, if we all loved the world with that kind of beauty, the beasts wouldn’t stand a chance.
Peace to you,
Daddy

Tuesday, April 11, 2017

Tuesday 11, April 2017

Warm up:

Fish game
3x
10 OHS
10 Sampson stretch
10 Pull ups
then
2 minutes - 40 calories on airdyne

Body Ready:

7 minute EMOM
7 snatch grip press
5 burpees

Strength:

Clean and jerks
3-3-3-3-3-3-3

Metcon:

15 minute AMRAP

10 G2OH 42.5/30kg
10 KB swing s32/24kg
10 bar facing burpees

Monday, April 10, 2017

Monday 10, April 2017

Warm Up:

Fish Game
3x
10 OHS
10 Sampson stretch e/s
10 Pull ups
Then
40 calories on the air dyne

Ready:

7 min EMOM
5 Kang squats
5 STRICT pull ups

Strength:

Deadlifts
5-5-5+
65%-75%-85% of your 90% of YOUR 1 rep max
Last set of 5 is not to failure, but to find a NEW rep max

Metcon:

4x
50 double unders
400m run
30 Calories Air dyne
20 Calories rowe
10 Deadlifts 102.5/70kg
NO rest during the round - rest up to 3 minutes after each round
20 minute time cap

Friday, April 7, 2017

Friday 7, April 2017

Warm up:
800m run
3x
15 OHS
15 Sampson stretch
15 leg swings - each side front and side

Body Ready:
6 minute EMOM
6 clean pulls
2 cleans

Strength:
Back squats
3 max rep

Metcon:
4x
10 OHS 60/42.5kg
100 Double unders
20 KB swings 24/16kg

Thursday, April 6, 2017

Thursday 6, April 2017

Warm up:
800m run
3x
15 OHS
15 lunges - each side
15 leg swings - each side front and back

Body Ready:
8 minute EMOM
3 front rack lunges each side
6 front squats

Strength:
Squat cleans
3-3-3-3-3

Metcon:
21-15-9
Calorie row
Thrusters 57.5/42.5kg
Burpees

Wednesday, April 5, 2017

Wednesday 5, April 2017

Warm up:
800m run
3x
15 inch worms
15 PVC dislocates
15 Y & T

Body Ready:
6 minute EMOM
10 Dips
10 Pull ups

Strength:
Bench Press
3 rep max
15 diamond push ups

Metcon:
5-10-15-20-15-10-5
Push press 60/42.5kg
Toes 2 bar

Tuesday, April 4, 2017

Tuesday 4, April 2017

Warm up:

800m run
then
3x
15 Good mornings
15 Super mans
15 Sampson stretch

Body Ready:

8 minute EMOM
1 HEAVY snatch grip pull
7 burpees

Strength:

Deadlifts
3 rep max

Metcon:

5x 3 minute rounds
400m run
Max effort pull ups - score for this WOD is total pull ups

***if you do not get the 400m done in the 3 minutes, AND at least 1 pull up - your coach will give you a bike or row sprint for each missed round at the end of the workout - it is the coaches discretion as to how many calories or meters, or whatever they expect in that minute.

Monday 3, April 2017

So, it is APRIL!!!

Closer to some warm weather I hope!

Warm up:

800m run
then
3x
15 Sampson stretch
15 Med ball slams 20lbs
15 OHS

Body ready:

What the.... you are asking yourself right now, what is she doing now!!!

Well, last week we had lots of complaints about how people didn't feel "warm" enough for their lifts, so I came up with a new thing we are trying!

7 minute EMOM
1 hang clean
5 push press
*add weight every round, or stick with a solid medium weight to achieve complete mobility and warmth in all joints etc. involved today. I <3 your face!

Strength:

Strict press

3 rep max - didn't realize until today which is Tuesday that I wrote a 2 rep max on the board.....
Super set with 25 banded face pulls

Metcon:

Well this was horrible
3x
15 wall balls
7 muscle ups - no scaled movement for muscle ups today - either you have them, rings or bands or you don't. If you don't you and I get to do:
21 pull ups/21 dips
15 hang cleans 87.5/60kg

Friday, March 31, 2017

NEW RULE - if you break it you will do BURPEES

Hey guys,

So already our new medicine balls are starting to tear because some are grabbing them by the laces and our leather strip right there - for as long as 2 mile runs....

With that, if a coach sees you even carrying the ball like that, let alone working with it by holding it by the laces you WILL DO 50 BURPEES!!!!

XOXOXO

Friday 31, March 2017

Warm up:

1000m row
then 3x 10
PVC scare crow
Push press - light bar
1 arm KB press 10 e/s
10 sampson stretch 10 e/s

Skill:

Coach led clean and jerk

Strength:

Clean and jerk - max

20 minutes

Metcon:

Due to weather we changed the WOD - but don't worry it will be back.

3x

15 power cleans 52.5/37.5kg
45 double unders
15 push jerks 52.5/37.5kg
45 double unders

Thursday, March 30, 2017

Thursday 30, March 2017

Warm up:

1000m row
then 3x10
Strict push ups
Banded face pulls
PVC dislocates

Skill:

Binder

Strength:

Bench press
***Good warm up

5-5-5-3-2-1-1-1...

Metcon:

5x
50 Double unders
10 HSPU
5 pistol squats e/s

Wednesday, March 29, 2017

Wednesday 29, March 2017

Warm up:

1000m row
then 3x10
Good mornings - light
GHD back extension - slow and controlled
Med ball trunk twist - ball hits wall both sides

Skill:
Binder 10 minutes

Strength:

Deadlifts
***warm up good
5-5-5-3-2-1-1-1...

Metcon:

12 Min EMOM
15 KB swings 32/24kg
10 push ups

Tuesday, March 28, 2017

Tuesday 28, March 2017

Warm up:

1000m row
then 3x
Band pull aparts
PVC dislocates
Band Y&T

Skill:

Binder 10 minutes

Strength:

Strict Press
***Good warm up

5-5-5-3-2-1-1-1...

NEW MAX

Metcon:

Tabata Barbell
Tabata deadlift, 80/60kg
Tabata hang power clean, 60/40kg
Tabata front squat, 40/30kg
Tabata push press, 30/20kg
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Monday, March 27, 2017

Monday 27, March 2017

Warm up:

1000m row
then
3x 10 each side
Sampson stretch
Jump squats
Leg swings

10 minutes to complete

Skill:

Binder

10 minutes this week guys

Strength:

Back Squats
***Warm up GOOD
then
5-5-5-3-2-1-1-1...

MAXXXX!!

Metcon:

Yeti
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Post time to comments.


Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

Thursday, March 23, 2017

NEW POWER MAX'S

Next week Monday March 27th to Friday March 31st, we will be finding our max's for our lifts

Back Squats
Deadlift
Bench Press
Strict Press
Clean and Jerk

Please make every attempt to be there at least 3 days next week, if not all 5 - if you are a 3x a week member - and you come 3x, be prepared to do 2 lifts on a day to ensure we get your numbers set and into WODHOPPER for our next strength cycle.

THANK YOU - the coaches 


Thursday 23, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:

Strict Press
6x8 at 70%

Metcon:

Benchmark WEEK

"Jackie"

Wednesday 22, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:
Deadlifts
6x8 at 70%

Metcon:

Benchmark WEEK

"Barbara"

Tuesday 21, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:

Back Squats
6x8 at 70%

Metcon:

Benchmark WEEK

"Karen"

Monday 20, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:

Bench Press
6x8 at 70%

Metcon:

Benchmark WEEK

"Cindy"

Thursday, March 16, 2017

Thursday 16, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

Last day of our complex series and on to 17.4 tomorrow - what is your predictions?

5-7 rounds
3 reps per round

1 rep is = to:

2 power clean
1 front rack lunge right leg
2 front squats
1 front rack lunge left leg
     push press to back
2 back squats

Rest between rounds
Add weight




Wednesday 15, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

Kettlebell Complex
20 min AMRAP

10 KB single leg deadlifts each side AHAP
10 push ups
10 KB sib=ngle arm OHS each side AHAP
10 strict pull ups
10 KB swings - same weight as deadlifts
10 push ups
10 KB goblet squats - same weight as deadlifts and swings
10 strict pull ups

Then

4x500m row SPRINT with 1 minute rest between


Tuesday 14, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes


Shankle Complex

5 rounds with 5 reps per round

1 Deadlift
3 clean pulls
1 hang clean
2 jerks


https://youtu.be/mGslrAJEjTM


Here is what Glenn Pendlay has to say:
The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.
As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.
Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.



Monday 13, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

"Bear Complex"

  • 5 Rounds For Load
  • Complete 7 Unbroken Sets of this Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Image result for Bear with barbell

Friday 10, March 2017

CrossFit Open 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.

Saturday, March 11, 2017

KettleBells - a few more reasons for the LOVE

Strengthens every muscle from head-to-toe

Kettlebell training consists of whole-body movement exercises. It’s well-known that compound, whole body movements typical of kettlebell exercises are superior to machines that isolate muscles for improving muscle tone, body composition, and strength. Further, kettlebells strengthen the tendons and ligaments, making the joints tougher and less-susceptible to injury.

It’s not bodybuilding

Don’t confuse kettlebells with conventional weight training or bodybuilding. Kettlebell training focuses on (a) movements, not muscles, (b) whole-body, functional training, (c) strength as a function of mobility, and (d) cardio and strength combined.

It’s enjoyable

Let’s face it, most exercise is boring. Kettlebell training is quick and enjoyable, which is one of the reasons you’ll stick with it. And, you’re only doing it twice a week—so you don’t have a chance to get bored.

It’s fun!

KB exercises and movements are simple, fun, unique and you can combine it with other exercise modalities. You can make it as fun as you want it to be. No more reason to be in a sweaty gym. Bring your kettlebell to a park and have the workout of your life. Save on gym membership fees and do your training where you love it the most.

Build a lean, muscular physique

Men see that coveted wedge shape emerge as the training creates broad shoulders, defines abdominals, builds up their arms and pares down their waists. It’s a lean look, more like Bruce Lee than Arnold.

Women won’t bulk up!

Women get the svelte, lean, firm shape that enhances the best of the female body. Think Sarah Connor in The Terminator, or Madonna — but in a fraction of the time those women spent chiseling out their bodies!

Easy to learn

Movements are simple and you can start using them right away. No matter how old or out-of-shape you are, everyone can do it and should be doing it.

Extremely versatile

KB’s can help you lose weight, build muscle, enhance sport performance or maintain fitness level, as well as improve quality of life as you age. All with one simple tool.

Serious cardio - like I always say "Sprinting with WEIGHTS"

KB training will make you re-think what your max heart rate is! KBl training is perfect for the advantages popular with HIIT (high intensity interval training) as opposed to long-slow cardio. It is the most effective overall fitness regimen available.
There’s a competitive reason behind the appearance of kettlebells at the back doors and tent flaps of military personnel. When Russian and US special Forces started competing against each other after the Soviet Union broke up, the Americans made a disturbing discovery.
Today, half the Secret Service is snatching kettelbells and a set sometimes travels with the president’s detail on Air Force One.

Thursday, March 9, 2017

Thursday 9, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
HSPU

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 snatch balance

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

7 minute AMRAP
40 KB swings 24/16kg
30 back squats 60/40kg
20 push ups
after the 7 minutes
400m SPRINT

OHHHH - HEY KETTLEBELLS

I know very few of you LOVE KB training like I do, but if you need a reminder why it is so good for you....
Top 10 Benefits of Kettlebell Training

1. Serious cardio without the boredom of the hamster wheel (treadmill)

2. Functional strength without the monotony of isolated reps

3. Flexibility without long poses

4. Fun and varied, never boring

5. One compact, portable device

6. It’s safe — for any age, shape or size

7. Combines “cardio” and “strength” training

As one of the best kettlebell coaches once said, “life doesn’t respect the difference.” Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that “cardio” training you did in “step class” or on the recumbent bike really help that much?

8. The solution for busy people

Busy people want the biggest bang for the buck. Kettlebells can be the solution to trying to squeeze cardio, strength AND flexibility training in an already overbooked schedule. Because of the intensive nature, the workout duration must be kept short. Best of all, they are so small and portable, training can take place in your bedroom.

9. Greater fat loss

Fat gets the ol’ one-two-three punch. First, there is the extremely high metabolic cost of throwing the weight around. Second, it’s a strength training workout creating dense muscle mass, which burns calories from fat stores all day long while increasing your resting metabolism. Finally, combine that with the fat burning effects of human growth hormone that is stimulated by these kinds of whole-body, complex movements. There is no better way to burn fat. This is why sprinters have ripped muscles and marathon runners have a skinny look.

10. Very different from dumbbells and barbells

Anyone who has picked up a kettlebell has felt the difference. The off centered weight of a KB recruits more stabilizer muscles and works the targeted muscles through a wider range of motion. It’s because of the off-center design of the KB. Isolation exercises such as those done with dumbbells and barbells do not hit those stabilizing muscles to the same degree.

Wednesday 8, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Push ups

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
7 jerks
5 push ups

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

3x
10 Double KB front squats
10 Double KB press
10 Double KB deadlifts
8 STRICT pull ups
10 Double KB sit ups
10 Double KB rack lunges
10 Double KB snatch
AHAP

Tuesday 7, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Press 40/20kg

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 hang squat snatch

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

7x
1 minute work
1 minute rest

in your one minute of work you MUST get

10 KB swings - HEAVY
10 KB cleans - 5 each side - HEAVY
10 KB snatch - 5 each side - MEDIUM

If you don't get all your reps - 3 burpees during your rest minute

Monday 6, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Back suqts 60/40kg

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 power cleans 70%
3 burpees

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

200 swings 32/24kg
100 evil wheels
Break it up however you need

Saturday 4, March 2017

We did CrossFit Mayhem 2 partner WOD of

1000 wall balls today

What did you do?

https://www.facebook.com/CrossFitGames/posts/1414282925280228

Friday 3, March 2017

17.2
CrossFit Games Open
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Women use 35-lb. dumbbells

Thursday, March 2, 2017

Thursday 2, March 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

12 minute EMOM

12 Floor press
40 lateral toe taps

Metcon:

2x
1000 m row
100 double unders
100 foot walking rack lunges 70/50kg

Wednesday 1, March 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

10 minute EMOM

3 Deadlifts at 70%
40 toe taps

Metcon:

27-21-15-9

Shoulder to Overhead
Bar Facing burpees

COMPARE to 1-12-17

Tuesday 28, February 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

EMOM

10 minutes
7 push press at 70% of your 1 rep max strict
20 wall taps

Metcon:

27-21-15-9

Snatch
Chest to bar pull ups

27 = 42.5/30kg
21 = 52.5/35kg
15 = 60/42.5kg
9 = 70/52.5kg

Monday 27, February 2017

Warm up:

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

EMOM this week - changing it up

12 minute EMOM

5 back squats 70%
10 air squats

Metcon:

AMRAP 20 minutes
50 wall balls
50 double unders
40 Box jumps
50 double unders
30 C2B pull ups
50 double unders
20 hang cleans
50 double unders
10 snatch
50 double unders

Friday, February 24, 2017

Friday 24, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

OPEN 17.1 today

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes

Thursday 23, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Strength:

Floor Press

10-10-10-10-10

Metcon:

3x
25 KB swings 32/24kg
25 box jumps 24/20in
25 Goblet squats 32/24kg

Wednesday 22, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

Coaches choice

Strength:

Snatch

3-3-3-3-3

Metcon:

Oh this chipper.....

50 of each of the following

Calorie row
Wall ball 20/16lb
Deadlift 102.5/70kg
KB swing 32/24
Front squats 70/50kg
Calorie on the air dyne

Tuesday 21, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

Coach Derek is killing it with his ab destruction

Strength:

Clean and jerk

3-3-3-3-3

Metcon:

10 min EMOM
8 burpees
30 double unders

Right into

10 min EMOM
6 toes 2 bar
6 OHS 60/42.5kg

Monday 20, February 2017

Warm up:

500m row
then
3x
10 pull ups
10 push ups
10 OHS
then
500m row

Stabilizer:

6am coach choice

Strength:

OHS

3-3-3-3-3

Metcon:

27-21-15-9

Shoulder to Over head
Box jump overs

27=70/47.5kg
21=75/525.5kg
15=85/55kg
9=92.5/60kg

30/24 inch box

Friday, February 17, 2017

Friday 17, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

100 double KB sit ups

Strength:

Sumo deadlifts

5-5-5-5-5

Metcon:

5k row

Thursday, February 16, 2017

Thursday 16, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

50 toes 2 bar

Strength:

Floor press

3-3-3-3-3

Metcon:

It is Lexi's 22nd BIRTHDAY!!!!

22 minute AMRAP

2 snatch 60/40kg
16 wall balls 20/16lb
95 double unders



Wednesday, February 15, 2017

Wednesday 15, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Skill:

100 ab mat sit ups - add weight

Strength:

Push press

3-3-3-3-3

Metcon:

27-21-15-9

Deadlifts
Box jumps

Deadlifts weight increases each round
27 = 80/60kg
21 = 100/80kg
15 = 120/100kg
9 = 140/120kg

Tuesday 14, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

75 evil wheels

Strength:

Front squats

3-3-3-3-3

Metcon:

EMOM 3 minutes
2x
10 OHS 42.5/30kg
10 C2B pull ups

INCREASE reps by 2 every 3 minutes until failure

***FINISH 3 rounds (14 reps of both 2x)

Monday 13, February 2017

Warm up:

Derek hated mine, so he gave you a new one, and it is something like....
Around the world
Pull ups
OHS
Shoulder stretch
500m row

Stabilizer:

50 hollow hold to supermans

Strength:

Back squats
5x5 at 60%

Metcon:

10x
30 cal row
10 HSPU

20 minute time cap

***Cash out - 30 thruster 52.5/35kg

Friday, February 10, 2017

Friday 10, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

MAKE UP ANY LIFTS YOU MISSED

If you didn't miss a lift - Front squats

Metcon:

Paul Pena
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.



Thursday, February 9, 2017

Thursday 9, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Strict Press

Metcon:

27 thrusters 52.5/35kg
27 calorie row
21 thrusters 60/42.5kg
21 calorie row
15 thrusters 70/47.5kg
15 calorie row
9 thrusters 75/52.5kg
9 calorie row

(just writing this - I almost threw up in my own mouth)

Wednesday, February 8, 2017

Wednesday 8, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Back squats

Metcon:

20 min Cap

55 deadlifts 102.5/80kg
then
10x
5 pull ups
10 push ups
15 air squats
*** if you get through 10 rounds start back on deadlifts

Tuesday 7, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Bench Press

Metcon:

25 C2B pull ups
then
21-15-9
Bar facing burpees
Barbell OH walking lunges 42.5/30kg
then
25 C2B pull ups

Cash out:

See 1-3-17

Monday 6, February 2017

Warm up:

Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups

Skill:

We are maxing this week, so no skill

Strength:

3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max

Deadlifts

Metcon:

E4MOM till unable to complete a full round - YOU MUST DO 3

18 calorie row
6 bar muscle ups
12 front squats 60/42.5kg

Cash out:

See 1-2-17

Friday, February 3, 2017

Friday 3, February 2017

Warm up:

100 double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

:) abs of steel this week

Strength:

Snatch
***2 nd day of it - looking for a PR

Metcon:

12 min AMRAP

50 Double unders
15 back squats 60/42.5kg

Thursday 2, February 2017

Warm up:

100 double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

You know coach chooses 6am

Strength:

Snatch
20 minutes

Metcon:

5x
3 min AMRAP rounds
1 minute rest between

3 snatch 60/42.5kg
6 HSPU
9 front squats

Wednesday 1, February 2017

Warm up:

100 Double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

6am coaches choice all core this week

Strength:

Clean and jerks
20 minutes
HEAVY

Metcon:

21-18-15-12-9-6-3

Calories row/airdyne
Deadlifts 82.5/60kg
Toes 2 bar

Tuesday 31, January 2017

Warm up:

100 Double unders
3x
10 pull ups
10 push ups
10 OHS

Skill:

6am coaches choice all core this week

Strength:

Cleans
*20 minutes get Heavy
**Catch in the hole when you need too

Metcon:

50 air squats
50 clean and jerks
102.5/70kg
40 air squats
4 clean and jerks
30 air squats
3 clean and jerks
20 air squats
2 clean and jerks
10 air squats
1 clean and jerk

Monday, January 30, 2017

Monday 30, January 2017

Warm up:

100 Double Unders
3x
10 pull ups
10 push ups
10 OHS - light weight

Skill:

Core work - coaches choice

Strength:

Jerk - from the rack

20 minutes end HEAVY

Metcon:

3x
30 double unders
21 wall balls 20/16lb
30 double unders
15 box jumps 24/20in
30 double unders
9 hang cleans 60/42.5kg

Friday 27, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

Pull up Day 2

Strength:

Back squats
5x3 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

21-15-9
Thrusters 52.5/35kg
Pull ups

***CASH OUT 30 front squats 52.5/35kg