Blog Archives

Independence Day Blast

6/30/2013

Independence Day has snuck up on me. Can't believe the year is half over. Thursday is normally an off day but last years field day on Independence Day was so much fun...I believe we should do it again.

Who all is going to be in town and wants to join us? Invite your friends. If there are as many "friends/newbies" as last year...we'll probably have a scaled division so they won't hate you all the next couple of days like they did last year. Or at least...not as much.

Yes Mark Sparks...there will likely be a relay race at the end for whoever wants to participate. I do have four relay batons now.

8 AM @ Lakeside High School Track/Football Field. Come early if you're bringing someone new. Sign up on the board at the gym this week and you can text me as well. It will be a big help to know how many people so we can plan better.

WOD 07/01/2013

6/30/2013

Warmup: Line drills and agility outside, Burgener warmup with a barbell, (Cory may have some new drills from his most recent cert)
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8 RFT ... 40 Min Cap!! Clock starts at 15 after the hour. (Very few if any of you will need the full 40 minutes. Beginners will be scaling so you absolutely won't need 40 minutes.)

5 Hanging Power Cleans 185/125
Row 250 Meters
5 Strict Pull Ups
rest exactly 45 seconds
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While we do have 10 rowers people...let's not all show up at 9 AM because you think the 8 am will be full. Stick to your usual times.
Once we move, there will be an online signup system. We'll also have more equipment though.
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*Bonus work will be on the board each day if you have time.

WOD 06/29/2013

6/28/2013

Buy in: 50 partner med ball sit ups
Then 5 rounds of:
400 m run - together - with med ball 20/14
30 box jumps 24/20
30 wall balls 20/14

Cash Out of 50 partner med ball situps

Below is a Youtube example of the partner med ball situps

WOD 06/28/2013

6/27/2013

Warmup: 500 M Row, Squat and OH MOB, Burgener Warmup
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3 Attempts @ a 1 Rep Max Back Squat
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WOD: For time: - 20 Minute Cut Off Time.

50 Bar Over Burpees
30 Squat Snatch 95/65
30 Chest 2 Bar Pull Ups

06/26/2013

6/25/2013

Warmup: Shoulder prep, hip prep...any other mob you need to do to assist from the past couple of days. Handstand holds.
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Strength: 3 Attempts @ 1 Rep Max on Strict Shoulder Press

You'll go about this the same way you worked up to your DL max on Monday.
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18 Minutes...as many rounds/reps as possible

15 Box Jumps 24/20
12 Push Press 115/75 (No rack)
9 Toes 2 Bar

WOD 06/25/2013

6/24/2013

Skill Work - 15 min cap

Double Unders or Triple Unders
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WOD: 20 Minute AMRAP

Run 20 Meters 5 Double Unders
Run 20 Meters - 10 Double Unders
Run 20 Meters - 15 Double Unders
Run 20 Meters - 20 Double Unders

etc.....

We will take mats outside to jump on. Otherwise...the pavement eats through the jumpropes pretty quickly. Come August...moving stuff around won't be a concern...we'll have plenty of room.

WOD 06/24/2013

6/23/2013

Warmup: 500 M Row NFT, Hamstring prep/mob
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3 Attempts @ a 1 Rep Max Effort Deadlift

Many of you have a pretty good idea at a "start" weight after your warmup lifts due to having completed the last strength cycle a couple of weeks ago. Beginners...Cory and I will guide you as to how heavy you'll actually go.
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WOD: For time

Row 500 Meters
50 Deadlifts 135/95
Row 500 Meters

WOD 06/22/2013

6/21/2013

Class times: 7, 8, 9 and 10 AM

2 Person Partner WOD:

Buy in: 400 M Run while holding a plate (45/25)
(Run with your partner...one plate between the two of you.)

30 Burpee Pull-ups (partner holds plate over head)
60 Air Squats with plate held over head
80 DU's (partner holds plate over head)
100 M Weighted Lunge
80 DU's (partner holds plate over head)
60 Air Squats with plate held over head
30 Burpee Pullups (partner holds plate over head)

Cash out: 400 M Run while holding the plate

***If the plate touches the ground 5 burpee penalty, both of you***

WOD 06/21/2013

6/20/2013

Warmup: Line drills outside, Lighter KB Swings than you're going to use in the WOD, Band Assisted Pullups or Ring Pulls...
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2 Rounds of the following:

4 Minute AMRAP (As Many Rounds As Possible):

200 Meter Row Sprint
10 Vertical KB Swings 70/53

rest 2 Minutes

1 Minute AMRAP:
Chest 2 Bar Pull Ups

rest 2 Minutes
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In case anyone's confused, you try to get through the row and kb swings as many times as possible in 4 minutes before resting for 2. Then...as many C2B pullups as you can in 1 minutes before resting for 2 minutes again. Then repeat the entire sequence one more time.

We have two more rowers now so there shouldn't be any issue with waiting tomorrow. Once this starts...it's only 16 minutes until you're finished. If there happens to be more than 10 people per class...as has happened frequently lately, the 2nd group will be able to start once the 1st group finishes their 2nd row/kb swings.

06/20/2013

6/19/2013

Scheduled off day of course tomorrow, Thursday. I can go in from 8 to 10 if enough would like to come in for Open Gym. However, I have much to start getting done in case I get a yes on Friday on the new space. So, please respond or text and let me know. Cory of course is in Colorado Springs so he obviously won't be coming in for any afternoon Open Gym hours.