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SUNDAY 12.10.2017

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CONNECTIVITY
Abs #1
50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups
METCON
“Holleyman”
30 Rounds for time of:

5 Wall-Ball Shots, 20/14
3 Handstand Push-ups
1 Power Clean, 225/155
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004

 

WHITE ELEPHANT GIFT EXCHANGE

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WHITE ELEPHANT

GIFT EXCHANGE

Tuesday December 19th.

7:00pm

Bring a wrapped gift valued $20.00 to $30.00

Please RSVP Rommel if you are coming: romdre3000@gmail.com 

What is White Elephant?

From Wikipedia-

“Each participant supplies one wrapped gift. The gifts are placed in a central location, and participants determine in which order they will take turns selecting them. The first person opens a wrapped gift, and the turn ends. On subsequent turns, each person has the choice to either unwrap a new present or to “steal” another’s. When a person’s gift is stolen, that person can either choose another wrapped gift to open or can steal from another player. To avoid never ending circles, each gift can only be stolen once per turn. The game is over when everyone has a present.”

Adult beverages will be provided!

YOU SPOKE. I LISTENED. CHANGES ARE HAPPENING!

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I want to thank everyone who took the time to fill out the survey.

There were 4 things that were asked for repeatedly…a few others that will come with the new space set to open in 11 months!

You asked, for them, so I’ll deliver them.

#1 LONGER METCONS

Starting on January 1st, Wednesdays and Sundays will be switched to “Stamina” Classes. There will also be additional classes added on to the Sunday schedule. So, now, Wednesdays, Saturdays and Sundays will have long gruelling workouts!

What is the STAMINA class? Hour long class with core/ab work followed by a 45+ minute metcon of Hero and other WODs utilizing bodyweight movements, kettlebells, rings, battling ropes, running, rowing and plyometrics designed to burn calories and build your conditioning!

stam·i·na ˈstamənə noun the ability to sustain prolonged physical effort. synonyms: endurance, staying power, tirelessness, fortitude, energy, toughness, determination, tenacity, perseverance, grit.

#2 NUTRITION HELP/ CHALLENGES

I’ve spoken to Coach Hayden and we are setting up an 8 week challenge starting on January 8th. There will be an intro session to go over everything, rules, points and of course, he will be accessible for help and to answer questions throughout the challenge. There is a $49.00 cost and there will be prizes for the top 3.

#3 MORE MOBILITY

I will be incorporating more stretching and mobility work into the WODs. You’ll get all the resources in class to give you the mobility you want!

#4 MORE SOCIAL EVENTS 

WHITE ELEPHANT GIFT EXCHANGE

Tuesday December 19th.

7:00pm

What is White Elephant?

From Wikipedia-

“Each participant supplies one wrapped gift. The gifts are placed in a central location, and participants determine in which order they will take turns selecting them. The first person opens a wrapped gift, and the turn ends. On subsequent turns, each person has the choice to either unwrap a new present or to “steal” another’s. When a person’s gift is stolen, that person can either choose another wrapped gift to open or can steal from another player. To avoid never ending circles, each gift can only be stolen once per turn. The game is over when everyone has a present.”

Adult beverages will be provided!

NEW YEARS EVE PARTY

Yes, December 31st, you NOW have some place to be that’s not overpriced or pretentious.

RIGHT HERE!

We will be holding a party to ring in 2018!

Start time will be 9:00pm

Champagne at midnight.

and, of course, all the fun that goes along with the parties we have here!

 

UPCOMING WEEK

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MONDAY 12.4.2017

STRONG

Warm-up

Tabata Double Unders

8 Rounds of 20/10

MOBILITY

Foam Roll Legs

take 3-5 minutes and foam roll legs to warm up and loosen up

STRENGTH

100 Back Squats for time

Load bar with your bodyweight. Perform 100 Back Squats as fast as possible in as few of sets as possible.

You may re rack the bar as often as necessary.

Load bar to either of the following:

Bodyweight
3/4 Bodyweight
1/2 Bodyweight
1/3 Bodyweight

METCON-BURN

CONNECTIVITY

ATOMIC PUSH UP

3 sets of 12

CONNECTIVITY

Handstand Complex

0:30 Nose Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps

METCON

Alternating EMOM for 15:00-

12 Wall Balls 20/14

9 Burpees

6 Power Cleans 115/85

TUESDAY 12.5.2017

STRONG

Warm-up

Bring Sally Up, Bring Sally Down (Push Up)

Tempo Push Ups to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.

STRENGTH

100 Bench Presses with percentage of bodyweight:

75%
66%
50%
33%
25%

Scale to where necessary.

METCON-BURN

SKILL WORK

Muscle Up Practice

10 Minutes of MU work. Transitions and skills.

MOBILITY

Box Shoulder Stretch

3 rounds of 0:45/0:15

METCON

Full Snatch Randy

75 Reps
75/55 Pounds
Full Squat

WEDNESDAY 12.6.2017

STRONG

Warm-up

Agility 1

Agility Ladder

Cone Slalom

Hurdles

P-Bar walk

Over Bench Jumps

2 X through this

STRENGTH

Push Press

Build to 1RM

 

THEN-

Push Press

5 sets of 10 reps with 70% from above

STRENGTH

Tricep Extensions with a band

4 sets of 12 reps

 

 

METCON-BURN

CONNECTIVITY

Faster Eddies

0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks

METCON

Row 1k
20 Deadlifts 275/195
100 6″ Target Burpees

THURSDAY 12.7.2017

STRONG

Snatch Warm

3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

empty bar

STRENGTH

Snatch Pull

5 sets of 2 reps with 110% of your 1 rep max

STRENGTH

Power Snatch

warm up and build to “heavy”.

then 2 power snatch EMOM for 7 rounds

METCON-BURN

CONNECTIVITY

BARBELL ROLL OUTS

3 sets of 15 reps

 

 

CONNECTIVITY

Plank to Push Up to Wall Walk

3 rounds of 0:30/0:15

METCON

Double Grace

60 Clean and Jerks for time.

135/95#

FRIDAY 12.8.2017

STRONG

Warm-up

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

SKILL WORK

Shoulder Touch

100 shoulder touch in as few of sets as possible

SKILL WORK

Handstand Walk Practice

Take 5 minutes upside down

STRENGTH

KB Clean and Jerk

Single Hand Kettlebell Clean and Jerk

4 sets of 10 reps each arm unbroken

AHAP

METCON-BURN

20 Minute AMRAP:

5 Burpees
250m Row
REST 1 Minute

 

SUNDAY 12.3.2017

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MOBILITY
Inch Worm
50′ of inch worm hold pike for 3 count
MOBILITY
Bear Crawl
50′ Bear Crawl
MOBILITY

Deep Couch Stretch

Hold each leg 2X for 0:30 each hold
CONNECTIVITY
100 Ab Mat Sit Ups
hold a 5 pound plate behind your head and do 100 ab mat sit ups
CONNECTIVITY
PLATE TWISTS
100 plate twists with 5 pound plate
METCON
3 Rounds of 0:60 each wit 0:30 rest between

Battling ropes

KB swings 24/16 Russian Style

Burpees

Jump Squats

Pull Ups

Ring dips

 

SATURDAY 12.2.2017

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Warm-up
100 Double Unders for Time
Warm-up
Snatch the cone
CONNECTIVITY
Rotation with Bands
50 twists
STRENGTH
KB Push Jerk
4 sets of 8 reps each arm
with 3 second hold on lock out
AHAP
METCON
Partner WOD

20 Min AMRAP

20 Power Snatch 115/75
20 Box Jumps 24/20
20 Burpees

30 Power Snatch 95/65
30 Box Jumps
30 Burpees

40 Power Snatch 75/45
40 Box Jumps
40 Burpees

100 Shoulder Press 45/35

Max Calorie Row in Remaining Time

 

FRIDAY 12.1.2017

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STRONG
alternate between sets of bench press and bicep curls
Bench Press
10 sets of 10 reps

AHAP
ARM BLASTER BICEP CURLS
10 sets of 10 reps

AHAP
METCON-BURN
MOBILITY
take 3-5 minutes and stretch hamstrings
Wall Hamstring Stretch
Seated Hamstring Stretch
CONNECTIVITY
L-Sit
on paralettes hold “L” Sit
8 rounds of 0:20/0:20
METCON
CrossFit Open 14.5 and 16.5

“REVERSED”

15 minute time cap

3 Bar Facing Burpees
3 Thruster, 95/65

6 Bar Facing Burpees
6 Thruster, 95/65

9 Bar Facing Burpees
9 Thruster, 95/65

12 Bar Facing Burpees
12 Thruster, 95/65

15 Bar Facing Burpees
15 Thruster, 95/65

18 Bar Facing Burpees
18 Thruster, 95/65

21 Bar Facing Burpees
21 Thruster, 95/65

 

THURSDAY 11.30.2017

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STRONG
MOBILITY
warm up for cleans by mobilizing shoulders and triceps to allow for faster turnover and better front rack position
External rotation at shoulder with PVC
Front Rack Tricep rolling
 
Weightlifting
Alternating Power Cleans + Strict pull Ups
EMOM for 15 minutes:

Alternate
5 Power Cleans increasing weight each round

8 Strict Pull Ups
Take 5-10 minutes and warm up, building up to moderate weight on your power clean
 
 
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 rounds of 0:30/0:15
CONNECTIVITY
4 Rounds of max effort sit ups
0:60 / 0:30
METCON
21 Deadlifts 225/155
30 Lateral Hurdle Jumps (over bar)
9 TTB

15 Deadlifts 225/155
30 Lateral Hurdle Jumps (over bar)
15 TTB

9 Deadlifts 225/155
30 Lateral Hurdle Jumps (over bar)
21 TTB

 

WEDNESDAY 12.29.2017

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STRONG


MOBILITY
Pass Through with PVC


MOBILITY
External rotation at shoulder with PVC


STRENGTH
Snatch Grip Behind the Neck Push Press
Take 5-10 minutes to build to “heavy”.

Then 3 reps every 0:45 on the 0:45 for 7 rounds.


STRENGTH
KB Overhead Hold 
AHAP

4 rounds total

Hold for 0:60

 

 

 


METCON-BURN


SKILL WORK
Rowing Skill Work


SKILL WORK
20 SPM Row 
Row 5 minutes at 20 SPM Rate for max meters rowed.

-count strokes, stop at 100 regardless of time


METCON
Max Effort 2k Row

 

TUESDAY 11.28.2017

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STRONG
Back Squat
6 Sets of 5 reps at 60% of your 1 Rep max
STRENGTH
Weighted Lunges
4 sets of 6 reps each leg
AHAP
METCON-BURN
CONNECTIVITY
Hollow hold on hands and feet
3 rounds of 0:30/0:15
CONNECTIVITY
BARBELL ROLL OUTS (AMRAP – Reps)
3 sets of 15 reps
METCON
EMOM for 20:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders.

Score is the number of Double Unders ONLY!