Tuesday, December 30, 2014

Wednesday



Nice demo with 432 pounds. Dmitry Klokov. Note the deep starting position and how close that is to the the receiving position.  Also watch him thruster 420 pounds here at 4:41.  Ladder at a Grid comp.  Curious about Grid?

Sometimes every snatch does not go as planned.  Even if you go ass over teacup, get up and try again.  On a related note - always look at your setup to give yourself a clear spot.   Double up on a bar if the gym is crowded.


Snatch 3s 
OHS 3s (off rack)*
*Squat should get heavier than snatch.  Add 1 to 5 pounds from last week.


Row
4000m with rate changes every 1000m: 22-26-22-26
Row for a total of 4000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm.
Score time, document average pace.

Monday, December 29, 2014

Tuesday

I think this photo of Matthew, Aaron, and Bill was from the last time we did Barbell Bear... that was a fun and challenging WOD... maybe we should do it again....

Read all about the Whole 30 here.  Please borrow a book from our library, just write your name on the nearby whiteboard.  Get reeeeeady!

Skill Time

Press 
3 sets of 5 at the heaviest weight 
(Add 1 to 5 pounds. Please make sure to start with a light bar and do several warm-up sets.  These sets should not be a struggle to complete.)
Pull-ups weighted or strict 3 sets x 5ish.

WOD
6 Rounds for Time:
1 rope climb or 5 pull-ups and 5 dips
3 AHAP slam ball over-the-shoulder or stone*
9 pikes on rowers (feet on seat)

*double up mats

Monday

http://www.crossfitironwill.com/wp-content/uploads/2012/12/New-Years-2011-12.jpg

Skills and Warm-up

Back squat
Work up to 3 sets of 5 at the same heavy-ish weight
Should still be relatively light - great time to work on your form.  Add 2.5 to 10 pounds from last week if you were able to complete all reps. 

3 rounds - no score - focus on your technique!
1 minute skill practice - your choice - clean and jerk, flip the tire, dips, bar muscle-ups attempts, etc.  Your coach will help you pick something appropriate.
1 minute Double-unders or Double-under practice
1 minute kettlebell clean
1 minute kettlebell snatch*
1 minute to perform 3 skin the cats then rest

*OK to use lighter KB

Thursday, December 25, 2014

Friday




Hi, everybody!  Sorry abut the schedule mix-up!  The classes today are at NOON and 5:30 pm, no classes at 6:30 pm


Bench 3 sets x 5 reps (Start 75% 1rm plus 2.5 to 7 pounds but it should not be a struggle to finish all reps, emphasis form.  This means do your warm-up sets, then do three sets all at the same heavy-ish weight.)

Make-up any missed lifts if time allows.



WOD
3 rounds - no score
1 minute Goal practice - your choice - flip the tire, dips, bar muscle-ups attempts, heavy squats, etc. Your coach will help you pick something appropriate.
1 minute Double-unders or Double-under practice
1 minute Handstand walking*
1 minute to perform 1 forward or backward roll then rest


*Options: hold handstand for as much of the minute as possible; do hand-walking against the wall - tap shoulders; practice free-standing handstand walking.






MOB - ten minutes working your issues

Wednesday, December 24, 2014

Thursday - Christmas Day



The gym is closed.

But… if you are reading this your WOD is:

Run a mile as fast as possible



Have a fabulous Christmas!

Tuesday, December 23, 2014

Wednesday



Regularly learn and try new sports!  This guy was just hanging out in the tree - spinning around, flipping, and swinging back and forth.


No evening classes for Christmas Eve.  No classes on Christmas day.  Two classes on Friday.  Have a great holiday!


Snatch-specific warm-up
Snatch 3s
OHS 3s (off rack)
Still fairly light skill work, sub clean and FS here if needed.


Partner Dumbbell Bear
10 minute AMRAP (if no partner go OTM)
5 DB deadlifts (45/35)
5 DB hang power cleans
5 DB thrusters

The Rx’d weight is very challenging, most should use much less. Use the same weight for everything this time.

Monday, December 22, 2014

Tuesday




Skills!

Press
3 sets of 5 at the heaviest weight

(Please make sure to start with a light bar and do several warm-up sets. Add a few pounds if you did this lift last week and it was way too easy, but these sets should not be a struggle to complete.)

Pull-ups weighted or strict 3 sets x 5+.


Row
This workout introduces longer rowing with stroke rate variation. Here are the details:

• Do three 5 minute pieces, varying the stroke rate as noted below. Try to row at a pace that is within a few seconds of your last 3 minute pace from last week.
• 20 spm for the first 2 minutes
• 22 spm for the next 2 minutes
• 24 spm for the last minute
• Rest: row very easily for 2 minutes before starting the next 5 minute piece.

MWOD


Monday


These gifs are much better if you click on them.  Aaron and Ellie.  I think that is Ellie's 120 pound snatch!

Goal board - make sure you have a measurable goal with a date!


Skills and Warm-up

Back squat
Work up to 3 sets of 5
Should still be relatively light - great time to work on your form.  Add 2.5 to 10 pounds from last week if you were able to complete all reps.  Use 75% of 1 rm and work on form if otherwise.

WOD
Amrap 12 minutes
8 toes to bar
8 box jumps*
12 kettlebell swings
1 bear crawl 

We did this on Sunday, December 29, 2013 if you are curious to compare.

*Use a slightly lower box than usual and cycle the jumps - jump down and up but spring off the ground as if it is hot!

Thursday, December 18, 2014

Fran Friday



Bench 3 sets x 5 reps ( 75% of 1rm or lighter, should not be a struggle to finish all reps.)


Fran
21-15-9
Thrusters 95/65
Pull-ups


This should be very fast, a sprint. Scale weight not reps.


MOB - Friends don’t let friends Fran and drive.  Take some time with a mobility WOD from the posters, then foam roll EVERYTHING.

Thursday

http://muscleandbrawn.com/2-common-squat-mistakes/
Push those knees out, squeeze the bar and tighten up those shoulders!  Read more here.

"Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in."- Mark Rippetoe
This is how old-school weightlifters got big and strong.  That and steak and potatoes for a post-workout "shake".

3 rounds NFT 1 min DU practice, 1 min plank, 1 min wall-ball


Squat 20 reps, 70% of 1 rm FS
If too easy, try a bit heavier.


7 Rounds for Time:
4 AHAP slam ball over-the-shoulder or stone*
1 rope climb or 6 pullups
9 burpees
*double up mats


OK to cut-off if too long

Tuesday, December 16, 2014

Wednesday

John K, canine search & rescue guy

3 r NFT pike on rower x10, handstand kick-up x10, slam ball over shoulder x10


Lift/Skill
Snatch drills and skills

Snatch 3s

OHS 3s
not too heavy today, move quickly


WOD
OTM 10
Power Clean 2
Box jump 3

heavy-ish and high-ish

Monday, December 15, 2014

Tuesday



Press 5s
Work up to somewhat heavy but not max.  Leave some room to move up next week.
Alternate with pull-ups, weighted or strict 3 sets x 5ish. Ideally all 3 sets with same band/weight

WOD 
AMRAP 10 
score total reps 
AMREP box jumps (low box, work on chaining together reps, so yes, jump up and jump down)
AMREP push-ups 

This WOD is a great time to practice your box jump technique.  Each set will be as many as you can chain together - bounce off the ground and refocus on top.  Make sure to stand all the way up! 


Snatch prep MOB

Monday



Time for a new cycle! We will be focusing on skills and the basic barbell lifts. Time to set some goals for this next three month time period. I will set up a section of the board for GOALS! They need to be singular, measurable, attainable, repeatable, and testable! Choices: power, strength, body composition, speed. (Also a good time to start planning for your Whole 30 Paleo Un-Binge in January.)


Back squat
Work up to 3 sets of 5 at 85%-90% of 1rm FS
Should be relativly light - great time to work on your form.


Row
Experiment with stroke rate and power output.
• 1 minute rowing at a warm-up pace
• 3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest.
• 3 minutes at 22 spm, harder effort; 1 minute rest.
• 3 minutes at 24 spm, comfortable effort; 1 minute rest.
• 3 minutes at 24 spm, harder effort; 1 minute rest.
• 3 minutes steady state rowing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it next week.

Thursday, December 11, 2014

Friday



Clarissa



One more chance to find
Snatch 1 rm.


Dumbbell Bear
OTM 15
5 reps deadlift
5 reps hang power clean - not curls!
5 reps push press

OK to use lighter DB for overhead if needed. Reps may also be scaled but write it down.





Carly, with a surprise PR

Thursday

Nice, Ana!


20 minutes to find 1 rm Clean
*Most should perform a squat clean


“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups


Hips and shoulder MWOD - prep for snatch!

Tuesday, December 9, 2014

Wednesday



3 Rounds Not For Time
7 Ball Slams*
10 Pikes on Rowers**
12 MB Rotational tosses (6 each side)
**place feet on seat, hands on the floor behind the rower, pike up like a reverse v-up



Back squat 1rm*

Your warm-up sets should look a lot like the deadlift warm-up sets.  

*If you missed Tuesday's deadlift 1rm or the Front Squat 1rm, please make up one of those instead.  If you missed Tuesday's 2000m meter row you may do that too!  



Monday, December 8, 2014

Tuesday

Chris, 50.5 inches by the way

3 rounds not for time
8 DB/KB Deadbugs (KB in hand goes from neutral position to overhead)
10 Back Extensions (superman on ground or GHD Back Extensions
12 Scapular Retractions on the Supine Rings
15 banded good mornings

then
Deadlift
Find your 1 rep max.
Take 20 minutes to build to heavy 1rm

5/60%
3/70%
2/80%
2/85%
1/90%
1/95%
3-1/100-105%



then rest as needed and row when ready
2000 meter row

Sunday, December 7, 2014

Monday

Nice job, Will!

Hope all that rowing practice has paid off!

Lift


EMOM 12 minutes
1 Hang Power Clean + 1 Hang Clean + 1 Shoulder to Overhead
Men: #115-#135
Women: #65-#85
(Go heavier if movement is of quality and the weight is moving fast)
then

“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Thursday, December 4, 2014

Friday




Our Potluck is on Saturday at 10:30 am!  Please join us.  There is a sign-up on the whiteboard just to make sure we don't get a dozen plates of bacon.  So far things look very yummy.  Come and show off your Paleo cooking skills if you make something amazing.  We'll eat anything, but most of use do appreciate healthy Paleo dishes.  (Please bring your own dishes and silverware.  Kids and family are welcome.)

Workout of the Day
Spend 15 minutes to find a Bench Press 1​rm*
*We will be doing a bench press linear progression in the next cycle, so let's see where you are.  

then
El Balboa Grace
12 minute AMRAP
3 Power Clean + STOH
6 push ups
9 box jumps


Thursday


http://crossfitimpulse.com/friday-17-june/dsc_0061-2/


Turkish Get Ups
1 rm
demo human

then
Max Height Box Jump*
*Should be main focus for the day

then
8 rounds
1 way bear crawl
​Abs - ​ Odd minutes: Complete 10 Evil Wheels
​ ​Even minutes: Complete 10 Hollow Rocks
Rest :60 between rounds

Tuesday, December 2, 2014

Wednesday





Another nice hero WOD, this one is actually for a little boy... Read more here and Wade's Wings is here.


“Wade”
Complete 5 rounds for time, 30 minute cutoff:

50/35 lbs One Arm DB Power Snatch –  11 reps
50/35 lbs One Arm DB Thruster –   12 reps
Pull Ups w/ the 50 lbs DB –    11 reps

*Alternate hands as needed during the workout to complete total reps.
Scaling will be allowed, as usual.


then
Spend some time working on shoulder, thoracic mobility

Monday, December 1, 2014

Tuesday


So January 1st (2nd really since we want to be realistic) is a great time to try a Whole30-style Paleo deep dive.  This 6 week program we are doing now is kind of a warm-up for a more thorough cleansing and healing program.  After the excesses of the holidays we probably will be ready for a some clean eating with just meat and veggies!  But you need a plan for after those 30 days - and I don't mean a plan to go to the all-you-can-eat buffets in Las Vegas!  READ HERE FOR MORE 

Front Squat*
Find your 1 rep max
Spend 20-25 minutes

*Need this for next cycle

then

5 Rounds
15/10 Calories on the Rower
12 t-2-b
9 Up Downs
6 HSPU

Sunday, November 30, 2014

Monday





Hi everybody... well, testing is about to start. It will go two weeks then we'll celebrate with a nice reset and some skill work! Get your head right. Y'all are awesome and I can't wait to see what kind of progress you've been making! Some may get faster, some may get stronger, and some may even do both.  Even if you've had some training setback like illness or travel (or you are new) and you are not setting any records, these tests will provide metrics for your future training.  Still important.

Front Squat tomorrow.

Potluck on the 6th at 10:30 am!  Sign-up list for dishes coming soon.


Testing
(Power) Clean & Jerk
Find your 1 rep max (Jerk is the main focus.)
Spend 20-25 minutes building up to 3-4 attempts for a new 1rm


Conditioning
“Viking Helen”
3 rounds for time:
500/400 meter row*
21 kettlebell swings (1.5/1​ pood)
12 pull-ups

*Check your previous Helen and do the same distance if you want to compare.

Wednesday, November 26, 2014

Wednesday



Happy Thanksgiving Y'all!  Enjoy your turkey and celebration.  There will be classes, but check the schedule and make sure to sign up 12 hours in advance, please!


Our goal today is to learn to row efficiently and powerfully all while trying to maintain a sense of calm. Good luck. Score total meters.

Rowing Intervals
4×1:00 Max Effort (1:30 rest between)
2x :45 Max Effort (1:00 rest)
4x :30 Max Effort (1:00 rest)

Complete 120/80 push ups for time
*every break complete 10 Hollow Rocks
**Break consists of any pause on the ground

Monday, November 24, 2014

Tuesday




The Bear Complex
7 Sets of the following sequence, not for time:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 rounds of the above, in between each round increase your weight.

​ You must be able to get the bar on your back safely for the BS, this will be the limiting factor.  Be smart but challenge yourself.  You should have to rest the bar in between sets.

Sunday, November 23, 2014

Monday



Here is a snatch slo-mo with bar path and analysis.

Snatch 1rm

OTM 15
2 snatch, heavy 70-80%
3 box jump AHAP


Thursday, November 20, 2014

Friday



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

then
“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


Thursday



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

then
Deadlift
5/55%
5/65%
3/75%
2/82-85%
2/90%

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

Tuesday, November 18, 2014

Wednesday



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​

then
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

Tuesday






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%

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

Monday



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.

Conditioning
4 RFT
200m row
15 kbs
10 Supine Ring Rows



Thursday, November 13, 2014

Friday

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

Thursday



Snatch Skill Work

Workout of the Day
Deadlift
5/55%
5/65%
3/75%
1/80%
2/87%


Conditioning
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

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

Tuesday, November 11, 2014

Wednesday

http://www.balancedbites.com/PDFs/BalancedBites_FatsAndOils.pdf?2c7395


"I get a TON of questions regarding fats and oils. And rightfully so. There is a TON of confusing, conflicting and darn right misleading information out there about which are the healthy ones for us to consume. I tend to come back to my three basic decision-making questions regarding pretty much any food choices and those are:
"Did my great, great grandmother eat this? (Or somebody’s great, great grandmother in another country.)
"How much processing is required for this food to go from the plant or animal to the item I’m about to eat?
"Does it TASTE good? (Really, if it doesn’t taste good, what’s the point?)"  Diane Sanfilippo 
More here. 
Balanced Bites is a great site for reading up on Paleo.  This dietitian has a website, books, and a funny podcast!





WARM UP
Agility Ladder
Medicine ​Ball Rotational work

4×12-15
DB Bench Press
DB Bent Over Row
Take what you did last week and do at least 2 more reps.

then
8 x 260m/190-200m Row
*Goal is just like last week but we’ve added another round. One minute to complete the given task.
Rest 1 minute between rounds
then
3x
15 Evil Wheels
Lots DB Shrugs

Monday, November 10, 2014

Tuesday

http://www.marksdailyapple.com/the-primal-blueprint-21-day-challenge-infographic/#axzz3IeVWG9Sl
These are some really great guidelines to consider for the 6-week challenge.  And yes, this is not "Orthodox Paleo" but it is quite workable.  For instance, take a look at "Exercise".  You will see a suggestion to lift heavy and sprint.  Yes, we certainly do that in the gym!  But also, move frequently at a fun pace.  This could be any kind of low-intensity activity that you find interesting like walking or dancing and it is crucial for your well-being.  We don't do much of that in the gym so it needs to be done on your own!  Also note the Carb Danger Zone.  It is easy to get there with yummy Paleo treats like ripe bananas, sweet potato pancakes, or Paleo muffins.  CrossFitters aren't immune.  The source is Mark's Daily Apple - a great source for information about the Paleo lifestyle and his attitude is quite
non-dogmatic.

<Veteran's Day special Hero WOD at 7:30 pm, see below>

LIFT
Front Squat
3/65%
3/75%
1/80%
3×1/92.5-95%
then
7/72-75%

Conditioning
5 intervals of 2 minutes with 1 minute rest
Against a running clock- complete :45 of Plank Hold
then
​Interval 1- Max Pull ups
​Interval 2- Double Unders
​Interval 3- Max toes to bar or knees to elbows
​Interval 4- Double Unders
​Interval 5- Max Pull Ups





In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

​Veteran's Day - DT - scale

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps



Announcement

Veteran's Day - Tuesday

A special WOD at 7:30 pm!  Join Aaron for a hero WOD to honor our soldiers.

Monday

http://samipaju.com/cooking-paleo/


A very simple version of the Paleo Plate. Some Finnish advice.


Several athletes have decided to do a Paleo challenge for the next six weeks - this is a great idea! Feel free to join us at any level and at any time. Free day on Thanksgiving and you may allow yourself some flexibility according to your own needs. This is not a diet but an encouragement to make a lifestyle change. The simplest version of this challenge would be to drop beer, bread, and pasta from your list of everyday staples. These things are nutritionally-weak but calorie-dense, as well being carbs that are very quickly absorbed giving you that blood-sugar roller coaster.  The advanced version for the dedicated would be to cut out drinking and Paleo desserts!  Up to you.

P.S. Paleo people love bacon but combine that with donuts or muffins and you have a recipe for disaster. Bacon with spinach or asparagus would be a much better choice.  Have a bit of fun sometimes, but make better choices a habit for everyday.



EMOM 14 minutes
odd: Complete 1 Power Clean + 1 HPC + Hang Squat ​Clean + Split Jerk
even: 6 Burpee box jumps


Conditioning
Row 500/​400m
then
5 rounds
15 hollow rocks
10 ball slams
15/10 push ups (men/women)
then
​Row 500/​400m

Thursday, November 6, 2014

Friday

http://www.lookhuman.com/design/16090-filthy-fifty-shades
This can be bought here.

Workout of the Day - Benchmark!
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood/12 kg​
50 Lunges
50 Knees to Elbows
50 Push Presses, 45/33​pounds
50 Hip Extensions - RDL
50 Wallball Shots, 20/14​ pounds​ to 10 feet​
50 Burpees
50 Double-Unders


​This is a tough WOD, but cut-off at 30 minutes.

Wednesday, November 5, 2014

Thursday




Skill Work. Might be a good day to climb the rope


Rack Pull

Work sets of 2 up to 2 at 85% of Deadlift
Set plates under the bar so that your deadlift set up begins with the bar just below your knee
​, or work from racks.

then
4x 8-12
DB Incline Bench Press, Hammer grip​
DB Bent Over Row


MWOD.  Have you noticed we have these awesome and helpful posters?

Tuesday, November 4, 2014

Wednesday


Yah, get under that bar.

Skills

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​

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

Tuesday

We have new lockers!  You may use these during class but please make sure to empty it out after class.  Feel free to bring a lock.

You may have noticed some extra rowers...  Longmont Skulling Club will be teaching classes at the gym this winter!  Click here for more information.  Deb will answer your questions and get you in class,  email Deb here. TwinFreaks members may take classes at a discounted rate, the Blue level, without joining the Rowing Club.  Saturday there is a FREE INTRO CLASS at 10:30.


Skills/Warm-up

Lift
Front Squat
3/65%
3/75%
1/80%
3×1/90%

7/72%
​heavier than last week!​ 


then
AMRAP 10 minutes
10 SA DB Push Press (5/5)
​ (50-45/30 lbs)

20 lunges (10/10) *no weight
30 Ab Mat Sit ups

Monday, November 3, 2014

Monday




EMOM 12 minutes
Perform 1 HPC + Hang Clean + STOH (use 70-80% of 1rm Clean and Jerk



then
“Helen”
3 rounds for time:
400 meter row
21 kettlebell swings (1.5/1 pood)
12 pull-ups

Thursday, October 30, 2014

Friday

Yesterday was National Cat Day, so have three cats in a box.

Molly Metz is doing a double-under seminar in Thornton this weekend, here is a link.

short sprint/running skill work warm-up

Workout of the Day
Grindy Variation
Complete 10 rounds of…
3 Power Clean + OverHead (#135/#85)
5 pull ups
10 Push Ups
15 Air Squats

Wednesday, October 29, 2014

Thursday



Warm Up
Spend 8-12 minutes working on getting comfortable in the bottom of a Snatch

Snatch Balance, Snatch Drop, Hang Power Snatch, Hang Snatch

Weight should be light and allow for proper positioning
then


4×8-12
DB Bench Press (hammer grip)
DB/KB Bent Over Row


then
3 Rounds For Time
500/400m row
10 Burpees
15 Wall Balls
20 Hollow Rocks

Tuesday, October 28, 2014

Wednesday

http://www.octopuspie.com/2014-10-24/720-maintain-form/

3 Rounds Not For Time
2 wall walks
4 Ninja Roll Ups to Vertical Jump (max height jump)
10 good mornings
10 GHD Sit Ups/ Evil wheels

5x 1 minute to complete, 1 minute rest
Row
men: 280m
women: 200m
*These are going to begin to get dicey so push yourselves hard

5 Rounds
10 Box Jumps
10 Ring Rows