Tuesday 10/1/13

"My father gave me the greatest gift anyone could give another person, he believed in me." -Jim Valvano

Strength/Skill
Snatch (work to tough single)

WOD
3 rft:
Run 400
15 shoulder to overhead
15 pull up

Monday 9/30/13

“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.” – John Wooden

Strength/Skill
5x
1a. Back squat x5 (30x1)
1b. Box jump x10

5x
2a. 10 Kbs
2b. 20 abmat sit-up

WOD
EMOM 10
10 wall balls
*Max double unders w time remaining.

Friday 9/27/13

“I have not failed. I’ve just found 10,000 ways that won’t work.” Thomas A. Edison

Strength/Skill
Clean & Jerk
EMOM 6
1 pause clean + 2 hang clean + jerk
EMOM 6
1 pause clean +1 hang clean + jerk

WOD
10-9-8-7-6-5-4-3-2-1
Power clean
1-2-3-4-5-6-7-8-9-10
Burpee over bar

Thursday 9/26/13

"You don’t get stronger from lifting weights, you get stronger from recovering from lifting weights."

Active Recovery/Make Up Workout Day

A. Skillwork(10-20mins)

Handstand

Ring work

Double unders

B. Aerobic Restoration (20-30 mins at a talking pace)

Prowler push w partner

Row
Bike
Jog/Walk
Pick one and go w it!

C. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!

Wednesday 9/25/13

“If you tell the truth, you don't have to remember anything.”  -Mark Twain

Strength/Skill
Deadlift (10-12 mins to work to tough 3)

10 mins
Odd: max hrpu
Even max pull up
*Set a goal, and go for it!

WOD
Partner work
20 min AMRAP
400m row sprints (98%)
*One rows, one rests.

Tuesday 9/23/13

“If we change our thoughts from 'it's too late' to, 'there's still hope', we might see some change in the world.”  Kellie Elmore

Strength/Skill

Snatch (15 mins)
1 from floor w 3s pause below knee + 2 mid thigh
*Don't increase weight if pause isn't maintained.
*Focus on loading slow eccentrically.

As many rounds in 15 minutes:

15 Push jerk

12 T2B

9 KBS

Monday 9/23/13

I cried because I had no shoes until I met a man who had no feet. -Anonymous

Strength/Skill

5x

A1. Back squat x5 (across)

A2. Box jumps x10 

WOD

5x

7 thruster

7 burpees

Rest1:1 (no longer than 2 mins)

Friday 9/20/13

Strength/Skill
High hang clean (15 mins to work to tough triple, 3)

WOD
7x
7 power cleans
15 wall ball

Thursday 9/19/13

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted. -Denis Waitley

Active Recovery Day

A. Skillwork(10-20mins)

Handstand

Ring work

Double unders

B. Aerobic Restoration (20-30 mins at a talking pace)

Prowler push w partner

Row
Bike
Jog/Walk
Pick one and go w it!

C. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!

Wednesday 9/18/13

You can have everything in life you want, if you will just help other people get what they want."
Zig Ziglar

Strength/Skill
A. Deadlift
5-5-5-5-5
Rest 2-3 mins

3x
B1. Ring push up x10
B2. Toes to bar x10

WOD
3 rounds for time:
Run 400m/Row 500
30 air squats
30 double unders

Tuesday 9/17/13

Kind words are like honey— sweet to the soul and healthy for the body.  -Solomon

Strength/Skill
Snatch
15 mins to work to "heavy" high hang triple

WOD
2 x
5 min AMRAP
5 push press
5 pull up
5 kettle bell swing
Rest 2 mins

Monday 9/16/13

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”–Vince Lombardi

Strength/Skill
5 sets (climbing)
1 snatch balance + 2 overhead squats
Rest 2 mins

WOD
5x
Every 3rd minute complete
10 back squats
10 burpees (as fast as possible)
Rest remaining time

Cash out:100 hollow rocks
(50 stomach, 50 back)

Friday 9/12/13

“One of the most important keys to Success is having the discipline to do what you know you should do, even when you dont feel like doing it.” - Unknown

Continue to pray for Stephen and his family as he recovers from knee surgery. 

Strength/Skill

A. Clean & jerk complex EMOM

(Clean pull + hang clean + front squat + jerk)
*Go light, be swift.

B. Chest to bar pullup (3 min AMRAP)

WOD
21-15-9
Power clean
Wall ball
*rest 1 min between rounds

Thursday 9/12/13

Active Recovery Day
A. Aerobic Restoration (20-30 mins at a talking pace)
Row
Bike
Jog/Walk
Pick one and go w it!

B. Mobility & Maintenance
5-10mins thoracic mobility
5-10mins hip mobility
Ask a coach & get to work!
Also, feel free to make up a workout that you missed earlier this week, or work on gymnastics work (handstands, rings)!

Wednesday 9/11/13

9/11/01

May all of us remember with love and compassion this day.

May we grieve with those who still mourn,

And share memories with those who cannot forget.

May we draw strength from those who bravely responded,

And gave their lives to save others.

May we stand with strangers who became neighbours that day,

And remember their generosity and hospitality.

Above all God may we remember your faithfulness

And learn to trust in your unfailing love

Strength/Skill
A. Thruster
2-2-2-2-2-2-2 (ascending)
Rest 2 mins

B1. Ring dips x10
B2. Pull-ups x10
Rest 1 min

150 kettlebell swings
*Run 400m every time the bell stops swinging

3 months or less:
3x
20 Kbs
Run 400m

Tuesday 9/10/13

Be sure to keep Stephen Houston in your prayers as he goes into knee replacement surgery.

Strength/Skill
Snatch complex (1 snatch + 2 overhead squats)

For time:
50 double unders
25 burpees
40 double unders
20 burpees
30 double unders
15 burpees
20 double unders
10 burpees

Monday 9/9/13

A.  Back squat

10-8-6-4-2

Tempo 30x2

3x

B1. Kettlebell swing x10

B2. Sit up x20

3 rft

20 split jumps

10 hang power snatch

20 push-up

Friday 9/6/13

Don't forget, it ALL starts w food....... And bacon :)

Strength/Skill
Clean & Jerk Complex
Clean pull + clean + front squat + jerk
*Go light. Be swift.

WOD
EMOM (10)
ODD: 10 thrusters
EVEN:  10 burpees

Core Cash Out
100 abmat sit-up

Thursday 9/5/13

Friday is almost here! Don't miss out! And be sure to RSVP.

Active Recovery Day

A. Aerobic Restoration (20-30 mins at a talking pace)

Row

Bike

Jog/Walk

Pick one and go w it!

B. Mobility & Maintenance

5-10mins thoracic mobility

5-10mins hip mobility

Ask a coach & get to work!

This should be a very beneficial day!  W out recovery, there is no gain!

Wednesday 9/4/13

Strength/Skill
Superset:
Push press
5-5-5-5-5 (climbing)
Pull-up/ring row
5x10

WOD
AMRAP 15
7 deadlift
15 push up(hand release)
30 double unders (90 singles)

Don't forget that tomorrow will be an aerobic restoration/active recovery day!

Tuesday 9/3/13

Be sure to make it out for our grand opening celebration this Friday night! We will be doing a workout at 6 w BBQ to follow. Make sure you RSVP!

Strength/Skill
Snatch complex EMOM (10)
Snatch pull + hang power snatch + hang snatch
*Go light! Work on keeping hips low through first pull, lats engaged, & speed under bar!

WOD
8 minute AMRAP
5 hang power cleans
10 toes to bar

Monday 9/2/13

Happy Labor Day!

Strength/Skill
Back squat
5-5-5-5-5

WOD

"Hotshots 19"

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters