Saturday - November 17th, 2018

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Saturday - November 17th, 2018

CLASS WOD

1) “Boxed Out”
For Time: 
800 Meter Run
21 Hang Power Snatches (95/65) 
21 Burpee Box Jumps (24/20) 
400 Meter Run
15 Hang Power Snatches (95/65) 
15 Burpee Box Jumps (24/20) 
200 Meter Run
9 Hang Power Snatches (95/65) 
9 Burpee Box Jumps (24/20)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Hang Power Clean and Jerk
On the 2:30 x 5 Sets:
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

Set #1 - 55% of 1RM Clean and Jerk
Set #2 - 60% of 1RM Clean and Jerk
Set #3 - 65% of 1RM Clean and Jerk
Sets #4-5 - 70-80% of 1RM Clean and Jerk, based on feel.

2) Jerk Complex
Take 8:00 to build to a Heavy Complex:
6 Push Jerks + 4 Spit Jerks

3) Gymnastic Conditioning
For Time:
5 Legless Rope Climbs
10 Ring Muscle-Ups
5 Legged Rope Climbs
10 Ring Muscle-Ups


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Friday - November 16th, 2018

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Friday - November 16th, 2018

CLASS WOD

1) Deadlift
Build to Heavy Set of 6-4-2

2) “Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14) 
15 Deadlifts (245/165)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back Squats

*Both* lifts are performed with the same load:
76% of our estimated 1RM Front Squat.

2) Deadlift
9 Sets of 3:
3 Sets at 74%
3 Sets at 79%
3 Sets at 84%

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
20 Low Ring Transitions (no dip)

2. Strength
5 sets:
2-3 Weighted Chin-Ups
2-3 Weighted Ring Dips
30 sec L-Sit

3. Prehab
X-Sym: Iron Scap

Developing the Pull-Up
1. Strength
5 sets:
1 Chin-Up Negative (challenging)
Max Incline Pushups (same height as Monday)
10-15 Tuck-Ups

2. Prehab
10 minutes:
5 Scap Pull-Ups (3 sec @ top)
5 Scap Pushups (3 sec @ top)

Muscle-Up+
1. Muscle-Ups
3 sets:
40% of Max Kipping
10 Strict Handstand Pushups
rest 2 minutes between sets

2. Prehab
X-Sym: Iron Scap

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Thursday - November 15th, 2018

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Thursday - November 15th, 2018

CLASS WOD

“Pilocarpine”
5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (70/50)
3 Rope Climbs

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Rest Day

Optional Recovery
3 Rounds, Not for Time:
30/21 Calorie Row, :30s GHD Supine Hold (chest up)
30/21 Calorie Ski Erg, :30s GHD Hip Extension Hold
30/21 Calorie Erg Bike, 3 Turkish Get-Ups (each arm)

Announcements

  • Hoodie order is now available! The Facebook post has the link to the order form for members to fill out as well we will put the form up on the T.V. (by the white board) for members to fill out there as well. Deadline will be Sunday November 25th so that we can submit the order and receive it prior to members leaving for the holidays!

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Wednesday - November 14th, 2018

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Wednesday - November 14th, 2018

CLASS WOD

1) Pausing Front Squat
Build to Heavy Single with 3 Second Pause

2) “Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Front Squats (165/110)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Barbell Cycling
On the 0:00 - 1 "Big Clean" Complex @ 45%
On the 4:00 - 1 "Big Clean" Complex @ 50%
On the 8:00 - 1 "Big Clean" Complex @ 55%
On the 12:00 - 1 "Big Clean" Complex @ 60%

2) Row Conditioning
For Time:
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row
... Rest 2:00... 
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row


GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
EMOM 10:
(1) Max Pushups (-5 reps)
(2) Max Pull-Ups (-2 reps)
*Do not go to complete failure, stop a few reps short for both. If you have to rest for more than 1 second at the top/bottom of each movement, end the set.

2. Prehab
3 x 10 DB External Rotation
*Hang for 1 minute, accumulated time, between sets.

Developing the Pull-Up
1. Strength
EMOM 10:
(1) 10-20 sec Chin Hold
(2) 4-6 Pushup Negative + Knee Pushup
*Do a pushup negative from the toes, then press back up from the knees.

2. Prehab
3 x 10 DB External Rotation
*Hang for 45 sec, cumulative time, between sets.



Muscle-Up +
1. Strength
15 minutes:
8 Pull-Ups
16 Ring Pushups (2 sec @ top)
20 GHD Sit-Ups
rest 30 sec after each round

2. Prehab
3 x 10 DB External Rotation
*Hang for 1 minute, accumulated time, between sets.

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Tuesday - November 13th, 2018

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Tuesday - November 13th, 2018

CLASS WOD

“Rush Hour"
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Lateral Barbell Burpees
6 Power Snatches (135/95)

Score is slowest round

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Snatch
On the 2:00 x 5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Percentages:
Set #1 - 67%
Set #2 - 70%
Set #3 - 73%
Sets #4+5 - 73-79%, based on feel.

2) Strict Handstand Push-up
1 Set: Max Effort Strict Handstand Pushups

Following, rest as needed, into 4 Sets:
40% of the above Max Set of Strict Handstand Pushups
6 Tempo Ring Rows

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Monday - November 12th, 2018

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Monday - November 12th, 2018

CLASS WOD

Jackie”
For Time
1000m Row
50 Thrusters (45/35)
30 Pull-ups

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

2. Midline
AMRAP 8: AbMat Sit-Ups
At the start of the workout, and every minute on the minute there after:
25 Double-Unders

3. Body Armour
3x8 Tempo Dumbbell Push Presses
3x8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

4. Odd Object Conditioning
3 Rounds:
50 Zeus Rope Double-Unders
35/25 Calorie Ski Erg
7 DBall Cleans (150/100)

GYMNASTICS STRENGTH

Last week was the final scheduled week of gymnastics testing. Thank you to everyone who has participated so far, we are incredibly excited to analyze all the data and see what it tells us. Once this is finished we will be putting out an update post for everyone.

Going forward we will again be posting 3x/week of gymnastics strength work. If you have not yet tested out all of the benchmarks, you may do that instead of the regular programming until you have finished.

Developing the Muscle-Up
1. Muscle-Ups 20 Low Ring Transitions (no dip)

2. Strength
10 minutes:
3-5 C2B Chin-Ups
3-5 Ring Dips (2 sec @ top)

3. Prehab
10 minutes:
45 sec Scap Pull-Ups
5 ATYT (X-Sym)

Developing the Pull-Up
1. Strength
10 minutes:
10 sec Chin-Up Negative
5 Incline Pushups (challenging)
5 Scap Pushups (3 sec @ top)

2. Prehab
10 minutes:
30 sec Scap Pull-Ups
5 ATYT (X-Sym)

Muscle-Up +
1. Muscle-Ups
EMOM 10:
(1) 2 Strict Muscle-Up + 4 Kipping
(2) 30 sec Max Double Unders

2. Strength
4 sets:
3-5 C2B Chin-Ups
3-5 Ring Dips (2 sec @ top)
30 sec Hollow Body Rocks
10 Prone Dislocates

Quote of the Week:
"
Listening is an art that requires attention over talent, spirit over ego, others over self.”
- Dean Jackson


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Saturday - November 10th, 2018

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Saturday - November 10th, 2018

CLASS WOD

“Nutts”
For Time:

10 Handstand Push-Ups
15 Deadlifts (250lbs)
25 Box jumps
50 Pull-Ups
100 Wallballs
200 Double Unders
400m Run w/ 45lbs

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. “Rope Dash”
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike 
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike

2. Deadlifts
9 Sets of 3:
3 Sets at 72%
3 Sets at 77%
3 Sets at 82%

3. “Viper”
For Time:
60/42 Calorie Row
50 Box Jump Overs (24"/20")
40 Toes to Bar
30 Power Snatches (135/95)

4. Running
2 Sets:
1 Mile Run
Rest 5:00 between efforts.

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Friday - November 9th, 2018

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Friday - November 9th, 2018

CLASS WOD

Cover Girl”
AMRAP 18:
5 Round
Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining:

Max Rounds "Cindy"

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Clean and Jerk Complex
5 Sets of the Complex:
1 Hang Squat Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk

2. Squat Stamina
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back Squats

3. “Cover Girl”
5 Rounds:
200 Meter Run
10 Overhead Squats (95/65)

Directly into...

10 Rounds:
4 Strict Handstand Pushups
7 Chest to Bar Pull-Ups
12 Air Squats

4. Midline
Not for Time:
30 Hip Extensions, 30s Hip Ext Hold
20 Hip Extensions, 20s Hip Ext Hold
10 Hip Extensions, 10s Hip Ext Hold
10 GHD Sit-Ups, 10s GHD Supine Hold
20 GHD Sit-Ups, 20s GHD Supine Hold
30 GHD Sit-Ups, 30s GHD Supine Hold

GYMNASTICS STRENGTH

No Pull-Up/Pull-Up/Muscle-Up
This week we are leaving the benchmark testing movements open. Complete whichever tests you have remaining. The goal is to have all of them done by Friday.

If you think you are too far behind to finish them all please still do as many as possible. The more data we can collect the better. For those of you who have not seen the original post. This testing is a chance for us to learn how different gymnastics movements are related, and the strength requirements of performing movements. We will NOT be retesting all of this again, it is a one time experiment to collect data which we will be able to use for better programming and athlete prescriptions going forward.

Announcements:

  • Saturday November 10th classes are cancelled. There will be a Remembrance Day WOD from 9:00 am to 10:00 am and Open Gym from 10:00 am to 11:00 am. If you are wondering what HERO WODs are or why we do them click —> HERO WODs.

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Thursday - November 8th, 2018

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Thursday - November 8th, 2018

CLASS WOD

Wrecking Crew”
Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Wallball Run (20/14)
200 Meter Run
40/30 Calorie Row

Partner 1 runs 100 meters with Wallball, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Rest Day

Optional Active Recovery
Not for Time:
50-40-30-20-10: Assault Bike Calories
2 Rounds of "Strict Cindy" after each interval.

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Wednesday - November 7th, 2018

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Wednesday - November 7th, 2018

CLASS WOD

1) Pausing Power Clean
Build to Heavy Double. 2 Second Pause at the Knee.

2) “20 for 7”
AMRAP 7: 
20 Double Unders, 1 Power Clean (155/105)
20 Double Unders, 2 Power Cleans (155/105)
20 Double Unders, 3 Power Cleans (155/105)
….
Up by (1) Power Clean Until Finish

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. “Bar Fight”
In a 3:00 Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time remaining, Max OHS (135/95)

Score is total overhead squats. The repetitions on the movements prior to do not count towards the total.

2. Odd-Object Conditioning
100/70 Calorie Row
200 Double-Unders
400 Meter Wreckbag Run (100/80)

Rest 4:00

50/35 Calorie Row
100 Double-Unders
200 Meter Wreckbag Run (100/80)

Rest 2:00

25/18 Calorie Row
50 Double-Unders
100 Meter Wreckbag Run (100/80)

Score is total time, to include the two rest periods.

3. Body Armour
3 Supersets:
8 Tempo Bench Press
8 Tempo Barbell Bent Over Rows

Followed by...

3 Supersets:
30 Dumbbell Floor Presses
42 Banded Pull-Aparts

GYMNASTICS STRENGTH

No Pull-Up/Pull-Up/Muscle-Up
This week we are leaving the benchmark testing movements open. Complete whichever tests you have remaining. The goal is to have all of them done by Friday.

If you think you are too far behind to finish them all please still do as many as possible. The more data we can collect the better. For those of you who have not seen the original post. This testing is a chance for us to learn how different gymnastics movements are related, and the strength requirements of performing movements. We will NOT be retesting all of this again, it is a one time experiment to collect data which we will be able to use for better programming and athlete prescriptions going forward.

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Tuesday - November 6th, 2018

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Tuesday - November 6th, 2018

CLASS WOD

Stick It”
AMRAP 20:
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
20/15 Calorie Assault Bike

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Strict Gymnastics
Not for score, but for practice:

In a 12:00 Clock:
3 Strict Ring Muscle-Ups
25' Handstand Walk Course
16 Pistols
25' Handstand Walk Course

2.”Twenty Four”
10 Rounds:
2 Bar Muscle-Ups
4 Deficit Kipping Handstand Pushups (4.5"/3")
8 Dumbbell Power Cleans (50's/35's)

3. Odd-Object Conditioning
For Time:
27/21 Calorie Ski Erg
21 DBall Cleans
27/21 Calorie Ski Erg

DBall - 150/100

4. Recovery Bike
35:00 Effort - 5:00 further than last week.

Recovery, conversational pace throughout.

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Monday - November 5th, 2018

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Monday - November 5th, 2018

CLASS WOD

“Triple Double”
Part 1:
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes

Part 2:
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes

Part 3:
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Snatch Complex
5 Sets of the Complex:
1 Hang Power Snatch
2 Hang Squat Snatches

Set #1 - 70% of 1RM Snatch
Set #2 - 73% of 1RM Snatch
Set #3 - 76% of 1RM Snatch
Sets #4+5 - 76-82% of 1RM Snatch, increasing by feel here.

2. Squat Stamina
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

*Both* lifts are performed with the same load:
58% of our estimated 1RM Front squat.

3. Body Armour
3 Sets, resting as needed between:
50' Double KB Overhead Walking Lunge

Followed by 2 Sets, also resting as needed between:
1:00 Double KB Front Rack Hold

4. Midline Builder V2
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - "X" Calorie Assault Bike
Even Minutes - "X" GHD Sit-Ups
Starting repetitions last week:
Males - 15 Calorie Bike / 15 GHD Sit-Ups
Females - 12 Calorie Bike / 15 GHD Sit-Ups
*If you had an aim last week and didn’t make it, do it again this week.

GYMNASTICS STRENGTH

No Pull-Up/Pull-Up/Muscle-Up
This week we are leaving the benchmark testing movements open. Complete whichever tests you have remaining. The goal is to have all of them done by Friday.

If you think you are too far behind to finish them all please still do as many as possible. The more data we can collect the better. For those of you who have not seen the original post. This testing is a chance for us to learn how different gymnastics movements are related, and the strength requirements of performing movements. We will NOT be retesting all of this again, it is a one time experiment to collect data which we will be able to use for better programming and athlete prescriptions going forward.

Quote of the Week:
“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.” – Winston Churchill

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