Tuesday, November 22, 2016

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Workout of the Day

A.
Shoulder Press
9 minutes to establish a max shoulder press for the day
then, load the bar to 70% of today’s max
At the 12:00 minute mark, complete a max set of unbroken reps at 70%

B.
AMRAP in 15 minutes of:
30 Double-unders
15 Toes to Bar
30 Double-unders
15 Shoulder to Overhead (115 / 75)

*hat tip to CFNE for the workout idea

HOLIDAY SCHEDULE:
Wednesday: Normal hours (6:30 PM/weightlifting class will be a mock meet – super duper fun! Ask for details)
Thursday: Closed
Friday: 6:00, 11:30AM, 3:30, 4:30 (no 5:30 PM)
Saturday: 10 AM
Sunday: Closed

Monday, November 21, 2016

Nice job to these guys! Larry finished 17th, Tori finished 4th, and Snow finished 23rd at the Battle of the Barbells!

Nice job to these guys! Larry finished 17th, Tori finished 4th, and Snow finished 23rd at the Battle of the Barbells!

Workout of the Day

A.
Three sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets

Use the same weight for all sets; loading suggestion is 55-65% of 1 rep max

B.
“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull-ups

Sleep Poorly? You May Eat Too Much the Next Day | New York Times

Friday, November 18, 2016

Brookie Boo Boo and Madeline

Brookie Boo Boo and Madeline

Workout of the Day

Please park on the street today or on the east side of the parking lot

A.
Every minute, for 30 minutes:
Min 1: 100-140 ft Prowler Push
Min 2: 3-6 Devil Presses (pick weight)
Min 3: 60 ft Farmers Carry w 5 deadlifts at 30ft mark (pick weight)
Min 4: 1-3 Wall-Climbs
Min 5: 5-10 Slam Ball Over Shoulder (pick weight)

Thursday, November 17, 2016

Kim

Kim

Workout of the Day

A.
Power Clean
15 minutes to build to a heavy power clean

B.
For time:
42 Wall-Balls (20 / 14)
21 Power Cleans (155 / 105)
30 Wall-Balls
15 Power Cleans
18 Wall-Balls
9 Power Cleans

Rx+ 30 / 20, 185 / 125

REMINDER: NO 7 AM TODAY (November 17). Sorry for any inconvenience! 

Wednesday, November 16, 2016

Tre

Tre

Workout of the Day

A.
Toes to Bar and Progressions

B.
Every 10 minutes, for 20 minutes (2 rounds):
500m Row
400m Run
30 Bar Facing Burpees

These are meant to be sprints. Treat them as such.

IMPORTANT: the Thursday 7 AM class is cancelled this week. Sorry for any inconvenience!

Tuesday, November 15, 2016

New member: Atlas Hugh Beach born 11/11/16 at 6:03 PM and weighing in at 7 lbs 12 ounces, with a length of 20 inches. Katelyn and

New member: Atlas Hugh Beach – born Friday, November 11th at 6:00 PM and weighing in at 7 lbs 12 ounces, with a length of 20 inches. Katelyn and “Atta Boy” (my Mom came up with that nickname) are doing great. So great that Katelyn and Atlas were home just 4 hours after he was born. Thank you for all the well wishes. 

Workout of the Day

A.
Shoulder Press
Every 90 seconds, for 15 minutes (10 sets):
4 strict presses at 60% + 4/3 strict chin-ups

Rx+ 5/3 chest to bar chin-ups

B.
AMRAP in 10 minutes of:
10 Handstand Push-ups
20 Kettlebell Swings (53 / 35)
30 Double-unders

Monday, November 14, 2016

Harvey

Harvey

Workout of the Day

A.
Back Squat
Every 90 seconds, for 15 minutes (10 sets):
4 back squats at 60% + 4 tall box jumps (pick height)

-If you don’t have a max, work up to a moderately challenging load

B.
AMRAP in 12 minutes of:
Cllimbing the ascending ladder, complete the following:
2-4-6-8-10-12-14-16 etc rep rounds of:
Alt. Front Rack Lunges (135 / 95)
Box Jump Overs (24 / 20)
Toes to Bar

Saturday, November 12, 2016

Joe F Brannon

Joe F. Brannon

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:

Run Around the Block*
then
Ten rounds of:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
then
Run Around the Block*

*Both Partners Run

Or, working solo:

Run Around the Block
then
Ten rounds of:
5 Hang Power Cleans (135 / 95)
5 Front Squats
5 Burpees Over the Bar
then
Run Around the Block

Friday, November 11, 2016

Joanna

JoAnna

Workout of the Day

A.
“The Good, the Bad, and the Ugly”
Last done: April 8, 2016

Four rounds for time of:
30 Kettlebell Swings (53 / 35)
16 Thrusters (95 / 65)
24 Walking Lunges w Plate Overhead (45 / 25, 12R/12L)

Rest exactly 3 minutes after each round

Score will be total time, including rest.

How much alcohol is too much? | Rogue Health and Fitness

Thursday, November 10, 2016

Ari:

Ari: “I’m out”

Workout of the Day

A.
Deadlifts
Every 90 seconds, for 12 minutes (8 sets): 3 deadlifts at 70-75% + 3 tall box jumps

B.
“Pull, pull”
Last done: July 28, 2016
Six rounds of:
30 Seconds of Rowing for Calories
30 Seconds Rest
30 Seconds of Pull-ups
30 Seconds Rest

Rx+ Chest to bar

Score will be total reps and calories combined.

Tired all the time? Why fatigue isn’t just about sleep | New Scientist