Thursday, November 20, 2014


3 Sets
8-10 DB Bench Press
12-15 DB Bent Over Row
more reps then last time

“Fight Gone Bad”
Three rounds, 1 minute max reps each station
Wallball, 20/14​ pound ball, 10 ft target (Reps)
*Sumo deadlift high-pull, 75/55​pounds (Reps) or power clean, coach's discretion
Box Jump, 20″ box (Reps)
Push press, 75/55 pounds (Reps)
Row (Calories)

*Most athletes should be doing a power clean, the SDHP is for advanced athletes only


Warm Up
:20-:30 HeadStand or HS against the wall
12 Banded Good Mornings
15 banded pull aparts
3 Ninja roll ups to vertical jump


5 rounds
10 DB/KB Snatch (4 each side)
20 Double Unders

Tuesday, November 18, 2014


We will be finding a 1 rep max on the deadlift after Christmas. There is nothing like moving a huge weight around! We'll be testing other things, too, a wide variety.  Just like we do every 3 months.  We'll be doing some benchmark WODs and some 1 rms!  So think about how we work the following things every week.  

Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for our ten general physical skills required of optimal physical competence:
1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

EMOM 12 minutes
odd: complete 10 burpees
even: complete 8-12 T-2-B/KTE
​aim to get work done as fast as possible, then enjoy rest. work on efficiency of movement​

7x 250m/190m Row
Rest 1 minute between rounds
*Goal is just like the past​ weeks. One minute to complete the given task, row as fast as possible then rest.​

​Please use our rowers first, then Rowing Club's rowers if needed. Please take good care of their rowers; wipe down when done and put the handle back to protect the bungy cord etc.​

Monday, November 17, 2014


Front Squat
5 at 55%
5 at 65%
3 at 75%
2 at 80%
2 at 85%
2 sets of 1 at 90%
3 sets of 1 at 92.5-95%

3 rounds of  4 minutes AMRAP, 2 minutes rest in between
5 Box Jumps
5 T-2-B
5 Wall Balls


It looks like the angles approve of this WOD

Next week is Thanksgiving week, so we'll have a reduced schedule with some special classes.  Get ready! The week after we will be doing our testing - one rep maxes and benchmark WODs.  We do these regularly - we build up with heavier and heavier weights and then we test.  We'll lighten up after the testing, then we'll start building up again.  It is a great time to stay on the path - make good choices and eat well most days, most meals - especially as all the holiday parties are coming up!  Speaking of which we'll have ours on the 6th of December after the Saturday class at 10:30 am.

Why is Paleo so popular and successful - video.
The trouble with coconut milk - why it might not be so great for you.

Workout of the Day
Skill work:
EMOM 12 minutes
perform 2 Split Jerks (Right Leg/Left Leg) Hold receiving position for :02

Choose your weight that allows quality but challenged movement.

200m row
15 kbs
10 Supine Ring Rows

Thursday, November 13, 2014


I hope you have been staying warm!  Daisy has.

Skills​ - coach's choice

Workout of the Day
5 Rounds
10 Clean Thruster (115/75)
15 box jumps
10 burpee pull ups
sprint through then ​

rest 2 minute between rounds
*score total time

Wednesday, November 12, 2014


Snatch Skill Work

Workout of the Day

AMRAP 6 minutes
30 Double Unders
20 Tire Strikes/ Russian Twists, Alternate (total per side)
**If you cannot complete double unders, complete ​at least ​10 attempts per
​round then finish with the standard 3 singles for each double, meaning ​20x3=60.

rest 2 minutes

AMRAP 6 minutes
3​ Hang Power Snatch (#45/ #35)
bear crawl there and back