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SUNDAY 2.26.2017

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SUNDAY 2.26.2017
Warm-up
100 Double Unders for Time
Warm-up
Bring Sally Up, Bring Sally Down (Squat)
Tempo back squats to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.

STRENGTH
Back Squat
Take your 1 Rep Max and multiply it by .90

Example: 400 X .90= 360

Then take 40% of 360 =145

50% of 360= 180
and so on….

5 Reps at 40%
5 Reps at 50%
5 Reps at 60%
5 Reps at 65%
5 Reps at 75%
AMRAP at 85%

Metcon
10 Minute AMRAP

75 Double Unders
10 Shoulder to Overhead 95/65
5 C2B Pull Ups

 

SATURDAY 2.25.2017

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Warm-up
400m Run
warm up pace
MOBILITY
Inch worm 50′
MOBILITY
Scorpion Stretch
8 each side
MOBILITY
Reverse Scorpion
8 each side
CONNECTIVITY
Hollow Body Holds
8 rounds of 0:30/0:10
STRENGTH
Shoulder Press
Take 12 minutes and build to 1RM on shoulder press
Metcon
PARTNER WOD

Partner A runs 400m
Partner B Row as many calories as possible
-switch

Partner A Runs 400m
Partner B does AMRAP Hang Power Cleans 135/95
-switch

Partner A Runs 400m
Partner B does AMRAP Hang Power Snatch 95/65
-switch

Partner A Runs 400m
Partner Row as many calories as possible
-switch

FRIDAY 2.24.2017

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STRONG
Warm-up
100 Double Unders for Time
 STRENGTH
Bench Press
take 15 minutes and build to a 1RM
METCON-BURN
CrossFit Games Open 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-oversM: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

-OR-

CrossFit Games Open 17.1 Scaled
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-oversM: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

 

THURSDAY 2.23.2017

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STRONG

 

Weightlifting

Snatch

Full squat. Power. Split.

Your choice.

4 Sets of 2 reps @ 65%

 

Weightlifting

Clean and Jerk

Full Squat with Split.

Power with Push.

Split with Squat.

Your Choice

4 Sets of 2 reps.

 

METCON-BURN

 

CONNECTIVITY

Hollow Body Holds

4 Rounds 0:30/0:15

 

CONNECTIVITY

Hollow Rock

4 Rounds of 0:20/0:10

 

CONNECTIVITY

0:60 Plank Hold

 

Metcon

4 rounds of:

1:00 ME Thrusters 95/65

1:00 ME Floor Press 95/65

1:00 ME Power Cleans

1:00 Rest

WEDNESDAY 2.22.2017

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STRONG

 

Warm-up

Tabata Double Unders

8 rounds of 20 seconds on/10seconds off

 

Warm-up

Crab Walk with Bands

50′ in each direction

 

STRENGTH

Front Squat

4 Sets of 2 Reps @ 80%

 

STRENGTH

Back Squat

4 Sets of 2 Reps @ 80%

 

 

METCON-BURN

30 min AMRAP of:

50 KB Swings 24/16

4/3 Muscle-Ups (sub 12 pull ups + 12 push ups on the KB)

*This entire piece should be paced to keep heart rate at 80%

TUESDAY 2.21.2017

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STRONG

Warm-up

400m Run

warm up pace

 

MOBILITY

Barbell Ankle Stretch

0:60 hold

 

MOBILITY

External rotation at shoulder with PVC

Hold each arm 2X for 0:30 each hold

 

WEIGHTLIFTING

Clean and Jerk

Remainder of class to build to heavy single

 

METCON-BURN

 

CONNECTIVITY

50 Ab mat sit ups

 

CONNECTIVITY

Plank Hold

4 Rounds of 0:30/0:15

 

Metcon

15 Minute AMRAP

5 Hang Cleans (full squat on these) 155/105

12 Ring Dips

15 Burpees

MONDAY 2.20.2017

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STRONG

Warm-up

100 Double Unders for Time

MOBILITY

Pass Through with PVC

20 Pass Throughs as close as possible with the hands while keeping the elbows straight.

MOBILITY

Box Shoulder Stretch

3 Rounds of 0:30/0:15

Warm-up

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

Weightlifting

Snatch

Remainder of class to build to heavy single.

METCON-BURN

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 Rounds of: 0:30/0:15

Metcon

4 Rounds of:

2:00 Row for calories

1:00 ME HSPU

1:00 ME Strict Pull Ups

1:00 Rest

99 Days till Summer!

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With the arrival of spring (yes, I know, I’m being overly hopeful) there will be a slight shift in programming to get everyone in better shape for SUMMA-TIME!!!!!

Summer will show up, sooner than you think, I’ve been telling you guys this for months now, and, yes, it will be here.

More squatting (no one likes chicken legs).

More benching (and, benching is not just a “Jersey Shore” thing)  think automatic push up bra ladies!

More abs. Pretty self explanatory when you get into that swimsuit.

And, MetCons that will burn your fat into oblivion!

The only problem is that you can come in, do all the hard work in here, see how many calories you are burning from the HR monitors, but then if you still eat like crap, you’ll still look like crap.

It isn’t about dieting.

It IS about changing some of your lifestyle habits.

We have 99 days till Memorial Day.

In the next 99 days, you can either tighten up your food habits and be in better shape, leaner and ready for summer, or, the 99 days will go by regardless of what you do and you’ll either be ready for summer or not. 

AGAIN, re-read this:

The 99 days will go by regardless of what you do.

 

Over the next 99 days a lot of change can happen, but only if you change what’s happening.

Here are some things for you to do to facilitate change.

  1. If you drink alcohol.

STOP

It’s 99 days. If you cannot go for 99 days without drinking….well, you know and I know what that means.

If you do continue to drink, do so in moderation. NO BEER. Drink less sugary drinks. Rum and DIET coke. Switch to tequila (it is paleo). Ciroc Vodka paleo as well. Here is a chart with some alcohol and sugar content of each:

2. Paleo. Macro. Macro-paleo. Whatever works. Start doing 1 meal a day cutting out the processed food. Do this for 2 weeks. It isn’t that hard. Over the next 2 weeks add another meal. After those 2 weeks, go full on.

3.Little things.

A-Cut out sugar and milk from your coffee in the morning. Use almond milk instead of dairy. Or go black. You’ll never go back ( to milk and sugar that is…)

B-Eat some protein first thing in the morning. Hard boiled egg. Protein bar. Greek yogurt (yes, I still eat Greek Yogurt).

C-Drink more water. Many times you think you are hungry when you are actually thirsty.

D-Craving sugar or sweets. Have a piece of fruit. An apple with sunflower nut butter is one of my favorites.

 

The next 99 days will go by faster than you know it.

And when it does, you can either be ready for summer or not. It really is up to you though.

Doing all the hard work here and not seeing the results is just crazy.

And, no, cool sculpting in NOT an option either…..

 

SUNDAY 2.19.2017

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Warm-up

400m Run

warm up pace

 

Warm-up

Crab Walk with Bands

 

MOBILITY

Scorpion Stretch

8 reps each side

 

MOBILITY

Reverse Scorpion

8 resp each

 

STRENGTH

Back Squat

4 sets of 2 reps @ 85%

 

Metcon

“Kelly” in 20

20 Minute AMRAP of:

 

400m Run

30 Box Jumps, 24/ 20

30 Wall-Ball Shots, 20 /14

 

Count run as 40 points

Total points per round = 100