Thursday, January 10, 2013

Workout of the Day

Wall-balls. Andrew, Kyle, Stokes, Scoot

Wall-balls. Andrew, Kyle, Stokes, Scoot

Warm Up
Run 400 m/ Row 500 m

Conditioning
3 Rounds:
40 Double unders
30 Pull-ups
20 Wall-balls (20 / 14 lbs)
10 Deadlifts (225 / 155 lbs)
***2 min rest between rounds***

Modified version 
30 DU
20 Pull-ups
10 Wall-balls
5 DL
***2 min rest btwn rounds***

Life is 10% what happens to you & 90% how you handle it.

Wednesday, January 9, 2013

Workout of the Day

Hang power snatches

We call this “Triple extension”.  Katelyn.

 

Warm up
2 rounds of:
20 Mountain climbers
15 sit ups
10 OHS w PVC

Strength
8 x 2 Hang power snatch

Conditioning
Death by 10 meters!

Every minute on the minute, run 10 m.
Increase by 10 m each minute until failure.
Example:
Min 1: run 10 m
Min 2: run 20 m
Min 3: run 30 m
Min 4: run 40 m
…..

Today is your day, your mountain is waiting, so get on your way. – Dr Seuss

Tuesday, January 8, 2012

 Workout of the Day

6:30 PM class doing

6:30 PM class doing “Elizabeth”

Warm up
5 min of jump rope

Skill / Conditioning
Row 500 m for time

Conditioning
“Elizabeth”
21-15-9
Cleans (full squat) (135 / 95 lbs)
Ring-dips

 Discipline is the foundation upon which all success is built. Lack of discipline inevitably leads to failure. – Jim Rohn

Monday, January 7, 2013

Workout of the Day

Thrusters!

Thrusters!

Warm up
Row 500 m or run 400 m

Strength
5 x 5 Press

Conditioning
Courtesy of CrossFit Fortius
EMOM until Failure –

1 Thruster (95 / 65 lbs)
1 KB Swing (70 / 53 lbs)
1 Situp

*Add one rep per movement per minute*

Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect. ~Alan Cohen

Saturday, January 5, 2012

Workout of the Day

Olivia has a good push jerk

Olivia has a good push jerk

In teams of 2, complete the following:
Men RX:  lift a total of 10,000 lbs from ground to overhead with a barbell
Men Scaled: 8,500 lbs
Women RX: 7,500 lbs
Women scaled: 6,000 lbs

*When one partner is lifting, the other must be running 200 m*
** Every even minute on the minute, complete 4 burpees **

 

Friday, January 4, 2012

Workout of the Day

Pistol squats: first try and he's got it down - Cody

Pistol squats: first try and he’s got it down – Cody

Warm up
2 Min of jump rope
30 Mountain climbers
2 Min of jump rope
Group mobility

Strength
5 x 3 Deadlift

Conditioning
10 Min AMRAP of:
8 Pull ups
6 Burpees
4 Pistol squats (each leg)

Good, better, best. Never let it rest. Until your good is better and your better is best. -Tim Duncan

Thursday, January 3, 2012

Workout of the Day

Cristina knocking out some push presses

Cristina knocking out some push presses

Warm up
Row 500 m or run 400 m
Group Mobility

Skill
5 min of double under practice

Conditioning
4 rounds of
400 m run
9 Push presses (135 / 95 lbs)
15 KBS (2 / 1.5 pood)
21 Wall-balls (20 / 14 lbs)
***2 min rest between rounds***

There are no shortcuts to any place worth going. -Beverly Sills

Wednesday, January 2, 2013

Workout of the Day

Drew getting those T2B down!

Drew getting those T2B down!

Warm upg
Row 500 m or Run 400 m
Group Mobility

Strength
8 x 2 Hang power clean

Conditioning
12 min AMRAP of:
12 Hand release push ups
12 Overhead squats w kettlebell (1.5 / 1 pood) –  6 each arm
12 Toes to bar

“Take an honest look in the mirror and ask yourself, ‘What am I willing to put in to this?’ Answer truthfully. In detail.”
– Mark Twight

Suggested readingNew Year’s Resolutions Worth Making

New Year’s Eve

New Year’s Eve

Come workout one last time this year before getting hammered!

There will be no scheduled classes on 12/31. Instead, we will have open gym from 1:00 – 3:00 PM.  Feel free to do some strength training, complete a missed WOD, do some skill work, or just hang out.

Also, the gym will be closed all day on Tuesday,  January 1st. The regular schedule resumes on Wednesday, January 2. 

If you don’t come to open gym tomorrow, have a fun and safe New Year’s Eve! I look forward to working with you and witnessing you take your fitness to the next level in the year to come. Cheers!

Saturday, December 29, 2012

Workout of the Day

Tabata KBS - Parker

Tabata KBS – Parker

Warm up
5 min of jump rope
*work on double unders and speed steps*
Group Mobility

Conditioning
“Tabata this!”
Burpees
1 min rest
Kettlebell swings (1.5 / 1 pood)
1 min rest
Sit-ups
1 min rest
Wall-balls (20 / 14 lbs)

Tabata:
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals.

Be amazing.