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11/25/2017

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Strength
Back squat
3-70%
3-75%
3-80%
3-90%
3-90%

Workout
In 3 min, do
250m row
10 Pistols (5/5)
Rest the remaining time
Complete a total of 5 rounds

*Workout is roughly 1 min rowing, 1 min pistols, 1 min rest. Scale the pistols to either butt to box, or standing on a box and touch your heel to the ground. This will challenge your speed and technique on the erg, as well as your balance and coordination with the gymnastics movement while working with a high heart rate when you come off the box. Take the time to work on your ankle mobility when warming up for squats and pistols.

11/24/2017

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OPEN GYM 9-11am

“Thanksgiving Sampler Platter” **Optional workout**

For time..

5 rounds of
5 Pull ups
10 Push ups
15 Air squats

Then, 4 rounds of
8 Handstand push ups
15 KB Swings – 53/35

Then, 3 rounds of
15 Box jumps – 24/20
15 Knees to elbow

Then, 2 rounds of
20 Wall balls – 20/14
30 Sit ups

Then, 1 round of
50 Burpees

11/22/2017

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Strength
Power cleans
2-2-2-2-2

Workout
Tabata Barbell
Tabata deadlift – 135/95
Tabata hang power clean – 115/75
Tabata front squat – 95/55
Tabata push press – 65/35

-A ‘tabata’ is 20 seconds of work followed by 10 seconds of rest. You complete this sequence 8 times.
-You will complete all 8 rounds of one movement before moving on to the next.
-Record all reps for each movement individually. Your score will be 4 numbers – the totals from each movement.

**This is a slight spin on the Mainsite workout from February 2, 2017 with a reduction in weight on the bar. The movements are similar to what you did yesterday with the Curtis Ps, but we’re breaking it down a bit and playing around with the weight. It will still be challenging, and I hope to see a lot of Rxs on the board.

With that said, since we did deadlifts on Monday and you MWF peeps will be getting DLs 2 workouts in a row, be mindful of your form.

11/21/2017

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Workout
4 RFT
5 Curtis P – 115/75
15 Buprees
30 KB Swings – 70/53
60 Double unders

*35 min time cap*

**I finished this bad boy around 26 minutes, so 35 minutes should be plenty of time for everyone. This is a grinder, but you have to keep moving. Now that you know my time, I expect the faster and stronger folks to finish at/under 20 minutes. I went unbroken on the Curtis Ps the first round, then 3/2 for rounds 2 and 3, and 2/2/1 on the last round. Don’t get hung up on the double unders – no more than 90 seconds here, or scale them to 30 or 15 if you have some or have to do 3-5 singles between each. Keep plugging away.. and maybe ask Santa or Hanukka Harry for your own jump rope to practice outside of class??

I know for many people they will have problems with there wrists in the rack position, so keep working on the front rack mobility, and when doing the HSQ, catch the bar on your shoulders vs holding it. You might have to do a little dip/drive to get ahold of the bar again before going overhead, but you don’t want to be holding the bar in the rack position for too long.

11/20/2017

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Workout
“Diane”*
21-15-9
Deadlifts – 225/155
Handstand push ups


Strength

Deadlifts
5 – 65%
5 – 70%
5 – 75%
3 – 80%
3 – 80%

*Compare to 2/21/17, 10/21/15

**Starting off the week and the day with a benchmark Girl workout. For girl WODs we like to switch up the strength and the workout since hitting the benchmark is the priority. So you should be plenty warm for the strength to follow.

First point – hip hinge vs squat on the deadlift. We did some banded pull throughs a few weeks ago, and I think that got you feeling not only how close you keep your hands to your body on KB swings *cough, tomorrow, cough* but what a hip hinge should feel like. Here’s a quick 20 second video that shows the two movement patterns. Basically stand a few steps away from a wall and try to touch it with your butt. When you squat, your butt will go down towards your heels, not toward the wall behind you.

Deadlift = butt back
Squat = butt down

Handstand push ups (HSPU), I’m going to reiterate what I said back on 11/6 when you did floor presses and HSPU. If you’re scaling to knees/pike on a box, ya gotta get your elbows pointing towards the box. Where do they point on push ups? When bench pressing? When doing a strict barbell press overhead?

Like this..

.

Notice body position relative to the box – parallel, not perpendicular like she’s doing incline push ups. I want your head to the ground, not your chest.

Head to the ground = HSPU
Anything else = not a HSPU

There are your bullet point.

11/19/2017

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“Sean”
10 rounds of:
11 Chest to bar pull-ups
22 Front squats (75/55)

**U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

11/18/2017

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Strength
Bench press
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

#Optional DB rows between sets, 10-12 reps.

Workout
2 rounds
200m dball carry^^ – 100/60
20 Knees to elbow
400m run

^^Carry the dball in the front of your body at your belly

**Another workout with heavy carries. Twice in a week = overkill? Nah. But I’m aware of it, and it’s good for you as there’s a slight difference in the stimulus. Aside from the distance, let me know how your breathing is affected. And it will still tax your grip making those knees to elbow a little more challenging.

As with the bike on Thursday, don’t use the run as your recovery – attack it! You have two rounds of this, so you should be sprinting.

11/17/2017

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Strength
Back squat
5 – 70%
3 – 80%
3 – 85%
2 – 90%
2 – 90%


Workout

3 RFT
100-meter Farmers carry (50/35)
20 deficit push-ups, hands on dumbbells
10 DB Ground to OH

**Second week in a row the workout to follow the back squats doesn’t include squats. Soo.. you’re welcome?

Oh, but don’t think I’m going easy on you. We’re getting a bit heavy here in strength. The workout is pretty simple, so the warm up will be quick, but definitely get in some work with the hip circle (programmed) beforehand, as well as some goblet squats or any hip/ankle mobility necessary before getting under the bar. Hitting 90% 2x, and it gets heavy fast. Get in at least 3 warm up sets if you’re max is around 200#, and at least 4 if higher than than.. reps of 5 early, then 3s. No need for crazy volume, just use those early sets as warm ups for that 90% – physically and mentally as your approach and technique is the same with the empty barbell as it is as the weight increases.

Here’s a great article and video about addressing the bar for a back squat. Video and outline at the bottom, but I encourage you to read the entire article.

11/16/2017

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Workout
25 min AMRAP
15/10 cal Bike
20 Walking lunges (total)
15 Pull ups
10 Burpee dball shoulder – 100/60

**Nothing surprising, nothing out of the ordinary, right?

Dudes bike for 15 calories, ladies for 10. I want you to get in the habit of paying attention to your watts in warm up and workouts. I can hold about 250 watts and get 10 calories in a minute or just under. Now, I’ve found one of the monitors to be finicky as in it jumps from 247-252-264-270 watts, or there about. Gentlemen, shoot for 300 watts. Will it be tough? Yes. But you’ll bike maybe 4-5x. There isn’t really a place to rest here.. maybe when the dball is falling to the ground?.. so don’t look at the bike as your chance to rest. 300/250 watts to reach your calorie goal.

Now, burpee dball shoulder. Let’s toss the ball over the shoulder on this one. What is the move? You do a burpee, but instead of jumping and clapping, you pick up the ball (aka ‘shoulder’ or ‘clean’) after the push up, and drop it behind you. Do that a total of 10 times. Easy peasy lemon squeezy.