Wednesday 170111

New Olympic Lifting Class tonight at 615p! 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Work to a heavy 3 rep back squat and then perform

5 x 3 at that weight.  ( should be around 85-90% of 1rm)

B. WOD: 

30-20-10

Pistols (alternating, total number)

Legless rope climb (3-2-1)

Wall Ball 20/14

Pull ups

COOL DOWN

C. Above and Beyond:

For quality, then reps       

3-5 sets, rotating. Rest as needed between sets

C1 30 sec row, very hard

Max Rep HSPU

C2 20 sec bike, very hard

Max burpees in 40 sec 

C3 run 200m, hard

Max distance hand stand walk, 30 sec

C4 ski 30 sec, very hard

Max double under in 40 sec

Play with speed and tempo of DU here.

 

Tuesday 171031

DSC01559

Happy Halloween – Reminder that there will NOT be a 615 or 715p Class Tonight.

Dynamic Warm-Up – Mobility

Prepare  for..

A. Skill: 

Hollow Banded Pulls

B. WOD: 

4 RFT

3 rounds

8 push up

12 KB Snatch G/B 6 each side

Then

400m run

Rest 90 sec

**To be clear: 3 rounds of push ups and KB snatch are done, then a 400m run. Rest 90 sec. Complete 4 rounds.

COOL DOWN

C. Above and Beyond:

3 sets

Row 1500m @2k pace

Rest 4-5 min between sets

Monday 171030

Thanks for coming out to the Night of the Living DEAD-LIFT OFF! This was a picture of many that showed up, several more showed up after this picture was taken. Awesome, creative costumes!!! There were some PR’s by many on their cleans and deadlifts, maybe it was their costumes or the crowds. 

REMINDER – Starting this week, there will be a 615p OLYMPIC LIFTING CLASS. There will continue to be a 615p WOD as well. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Find a heavy 3 rep Hang Power Clean

B. WOD: 

3 RFT

15 Lateral Burpees Over The Bar

12 DL

9 Hang PC

6 Push Jerks

155/105

COOL DOWN

C. Above and Beyond:

C1: Jerk Balance 4 reps, 2 each leg

Every 2 min for 6 min (3 sets)

C2: Split Jerk, 6-8 X 2 @ 60-85% Prioritize technique over weight today, unless you can do this prior to A and B.

Go every 2 minutes. Pause for 2 seconds in the receiving position.

D alternate for 3 sets

D1: single arm ring row, max rep

D2: single leg DL, barbell, 8-10 reps per leg

 

Friday 171027

THE NIGHT OF THE LIVING DEAD….LIFT OFF is tonight! 530p! There will only be a 415p WOD today for the afternoon class times. What costume will you be sporting tonight??

Saturday Schedule:

6a – Olympic Lifting
7a – WOD
8a — Striking WOD 
8a – Open Gym (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:
10 Min AMRAP

50 Double Unders
25 Push Press  75/55

Rest 5 Minutes

10 Min AMRAP
20/15 Cal Bike
15 Pull Ups

Cool Down

C. Above and Beyond:

C: 3 sets, alternating. Rest as needed.

C1: 20 sec bike, very hard

Max rep HSPU

Prioritize efficiency and movement, then reps. When the form breaks down, terminate the set

C2: 20 sec ski, very hard

Max rep pistols in 40 seconds

D: rotate for 3-4 sets

D1: Supine GHD hold, max time

Like a GHD sit up, hold yourself parallel to the ground, legs straight, hollow back

D2: Bent dumbbell row, alternating 6-8 each side

One dumbbell held at the top of the row, other arm descends and returns to top.

D3: top of pullup hold, max time

Be sure to keep a long neck, don’t sink into your shoulders

D4: Top down glute bridge dumbbell bench, 8 per side

E: If you did not perform the 30 dumbbell CJ, finish with that.

 

Thursday 171026

Last reminder regarding our Halloween Throwdown Lift-Off, Friday October 27th at 530p. Food and Fun and Lift will all start at 530p. Bring a side dish to share and wear your costumes to be entered into the prize drawing!

Halloween Hours (Tuesday October 31st) – Regular morning class times and then 415p and 515p ONLY!

Coach HeathWe want to wish Heath safe travels on his deployment to Japan for the next 3 or so months. He unexpectedly was changed to the day shift starting today so we did not have a chance to offer him an appropriate farewell. Stay safe Heath and we look forward to your return. We are lucky to have Coach Taylar, Coach Jamie, Coach Troy and myself cover the 630a and 730a class times for the time being and Coach Mindy and Coach Elyse for the 9a class times. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

“Starry-Eyed”
4 RDS
200 M Run
17 Push Ups
15 Wallballs 20/14 14/10 10/8
1 Heavy Stone/bag Carry 25 feet
Rest 2 min

**Scale down as needed. Ask your coach for help. 

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 171025

A Few of My Favorite Non-Traditional Core Exercises
Written by Nichole Kribs

No one is remiss from hearing all about how to strengthen your core by fitness magazines, Pinterest posts and your Instagram news feed. Many of those exercises come in the form of sit-ups and crunches. While I don’t hate those exercises, I am not entirely in love with them; especially not when it comes to strengthening your ‘core.’ Here is why.

First of all, let’s go over what your ‘core’ is. It is a whole slew of muscles that play some really important roles, like helping protect vital organs and providing protection to your spine. Your core is way more than just your abs and includes transverse abdominis, lats, pelvic floor, and obliques, to name just a few. Your core helps stabilize you for movements, helps reduce risk of injury as well as helps you exert power. The core is way more complex than just getting strong abs by doing sit-ups (which actually tax your hip flexors way more then your abs).

There are countless way to strengthen your core but we are just going to focus on four of my favorite movements that will help you get a stronger and more stable midsection.

1 – Front Leaning Rest on Rings

This movement requires the athlete to stabilize from head to toe while pressing into unstable rings. Make sure you set up in a proper plank position with feet pressing into the floor, a neutral spine while spreading the shoulder blades apart as you press into the rings. Hold this position for 60 seconds x 3 sets and see how your midsection feels!

2 – Paloff Press

This is a fantastic exercise that will force you to engage your obliques as you do anti-rotational work. To set up, stand with one shoulder next to a post and attach a band to the post. Walk away from the post until you have light tension on the band, set your feet about hip distance and hold the band at chest height. Engage the midline and press the band straight in front of you. You should feel tension on the band while fighting to keep your torso from rotating. Try four sets of this x 10 reps each direction to strengthen those obliques.

3 – Supine Leg Lowering

This one seems so simple but is incredibly difficult. The most important point of performance on this exercise is to maintain a neutral back. Lay on the floor and lift the head and shoulders off the floor as if you were doing a hollow hold. Press the low back into the ground and raise the legs straight up. Slowly lower the legs based on the tempo prescribed. For beginners, try doing 3 sets x 15 reps with 60 seconds of rest in between sets. Only lower your legs to the extent that your lower back does not break off contact with the floor.

4 – Russian Twists

We can’t neglect the need to work in movement in the transverse plane! Russian Twists are a great way to get some horizontal movement in for core development. While sitting on the floor, bend the legs and lift them off the floor. Holding a dumbbell by its head, twist and touch the bottom of the dumbbell to the floor on one side of you and then twist and touch the bottom of the dumbbell to the floor on the other side of you. Try doing 100 Russian Twists with a 45/35 lbs dumbbell for time to work your transverse abdominis and obliques.

We can’t stress enough the need to have a strong midline so try out some of these exercises to work to improve your core strength

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 
Find 1 RM Snatch

B. WOD:

8 min AMRAP

10 Dumbbell snatch    50/35

10 Toes to Bar

COOL DOWN

C. Above and Beyond:

Row Workout

5 rounds (500m moderate, 100m easy, 300m hard)

2min rest b/t rounds

Row Workout Details:  Row 500m at the below 500m target, row 100m at the below 100m target, row 300m at the below target, rest 2min, repeat for a total of 5 rounds.

Row Workout Pacing Targets

Current 2000m Row PR Time 500m Target Pace 100m Target (pace/500m) 300m Target (pace/500m) Total Target 900m Time
06:20.0 01:43.2 02:02.7 01:35.1 03:04.8
06:25.0 01:44.4 02:04.5 01:36.3 03:07.1
06:30.0 01:45.7 02:06.2 01:37.6 03:09.4
06:35.0 01:47.1 02:07.7 01:38.8 03:11.9
06:40.0 01:48.5 02:09.3 01:40.1 03:14.3
06:45.0 01:49.9 02:10.8 01:41.3 03:16.8
06:50.0 01:51.2 02:12.4 01:42.5 03:19.3
06:55.0 01:52.6 02:14.1 01:43.8 03:21.7
07:00.0 01:54.0 02:15.8 01:45.0 03:24.2
07:05.0 01:55.3 02:17.4 01:46.3 03:26.5
07:10.0 01:56.5 02:18.9 01:47.5 03:28.8
07:15.0 01:57.9 02:20.6 01:48.8 03:31.3
07:20.0 01:59.3 02:22.3 01:50.0 03:33.8
07:25.0 02:00.7 02:23.9 01:51.2 03:36.3
07:30.0 02:02.1 02:25.4 01:52.5 03:38.7
07:35.0 02:03.4 02:27.0 01:53.7 03:41.0
07:40.0 02:04.6 02:28.5 01:55.0 03:43.3
07:45.0 02:06.0 02:30.2 01:56.2 03:45.8
07:50.0 02:07.4 02:32.0 01:57.5 03:48.3
07:55.0 02:08.8 02:33.5 01:59.2 03:51.0
08:00.0 02:10.2 02:35.1 02:00.9 03:53.7

Tuesday 171024

The Night of the Living Dead-Lift Off is Friday! Friday afternoon there will be a regular 415p WOD, after that it is the LIFT OFF! Prizes will be awarded for the best costumes. Sign up for what you will bring for the pot luck and bring your families!

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

A: Alternate for 4-5 sets

A1: Alternating DB Press 6-8 per side

A2: FR Walking lunge (or reverse lunge if space requires) 12-14 steps

B. WOD:

For time, 20 min cap

40-30-20-10

Burpee

400m run after each

COOL DOWN

C. Above and Beyond:

C1: Jerk Balance 4 reps, 2 each leg

Every 2 min for 6 min (3 sets)

C2: Split Jerk, 6-8 X 2 @ 60-85% Prioritize technique over weight today, unless you can do this prior to A and B.

Go every 2 minutes. Pause for 2 seconds in the receiving position.

D: rotate for 3 sets

D1: Ring Row, AMRAP @2020

D2: Banded march, 2 min, front loaded, 20-30lb med ball

D3: CrossOver Symmetry YTWA

D4: Front loaded sand back squats: 45 seconds. Can you match or beat last week?

Monday 171023

Starting November 1st, Wednesday, we will have a 6:15p Olympic Lifting class in addition to our 6am Olympic Lifting class on Saturdays! For now this will be an additional class on Wednesday and there will still be a 6:15 WOD class  as well. 

The Night of the Living Dead-Lift Off is Friday! Friday afternoon there will be a regular 415p WOD, after that it is the LIFT OFF! Prizes will be awarded for the best costumes. Sign up for what you will bring for the pot luck and bring your families!

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Pause Front Squat 5 x 3

B. WOD: CF OPEN 15.3

14 min AMRAP                

7 Muscle up (ring)           

50 Wall ball    20/14       

100 double under

SCALED:
14 Min AMRAP
50 Wall Balls
200 Single Unders

COOL DOWN

C. Above and Beyond:
C: rotate for 3 sets, 1-2 min rest between movements. Seeking to maximize efficiency and breathing to maximize reps.

C1: 1 min box overs

C2: 30 sec pull ups

C3: 1 min wall balls

C4: 30 sec toe to bar

D: NOT alternating Compare results from Wed 171011. Look to improve movement quality, efficiency, breathing, etc. Not necessarily weight.

D1: 3 sets for quality, time, and weight. Prioritize in that order. Rest as needed.

10 power snatches, touch and go

D2: 3 sets for quality, time, and weight. Prioritize in that order. Rest as needed.

10 power clean and jerks, touch and go

 

Friday 171020

 

Next Friday is the Night of the Living Dead-Lift Off. Don’t forget to put you name down for something to share on the community board. 

Saturday Schedule:

6a – Olympic Lifting
7a – WOD
8a — Striking WOD 
8a – Open Gym (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:

Alternate for 5 working sets. 20 min max.

A1: Find a heavy set of 5 Turkish Get Up, unbroken. Be sure to start with the weak arm.

A2: Deficit lunge, Double KB front rack, 7-8 each leg (14 or 16 total)

To be performed standing on a plate, 2 KB are brought to the rack position. Lunge backwards, kiss the knee to the ground before bringing it back to the plate. These are not only done for load, but for anterior hip mobility in the rear leg. Don’t just go for load here today, but play with the movement and flexibility aspect of it.

Shown here, but we are using a double KB, instead of single:

B. WOD:
25-20-15-10-5

Dumbbell Thrusters   ( 35/20,   30/15, 25/10)
1-2-3-4-5
Turkish Get Up with dumbbell

Cool Down

C. Above and Beyond:

If you can do this before class, you may go heavier. If you do it after class, or if your shoulders are smoked in general, stay light, really drill immaculate technique.

Pause snatch + hang snatch (knee) + snatch

5-7 sets

D: Rotate for 4-5 sets

D1: Single arm bent dumbbell row 5-7 each arm

D2: around the world, AMRAP each side

D3: 7 way hip, 4-5 reps each

Mobility

Smash the hamstrings really good. Use the kids bar on the rig, or a softball or supernova. 15 min total.

Smash the anterior shin. I find a double LAX ball works best for this. 5 min each side.

 

Thursday 171019

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

“Terrific Tabata” 

8 rounds of 20 sec on 10 off

Event 1 Ski Erg for cals

Event 2 Heavy sled push 

Event 3 Assault Bike 

90 sec rest in-between each event

**Scale down as needed. Ask your coach for help. 

RomWOD: 18- 22 Minute  

COOL DOWN