Friday 1.19.18

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

handstand push-ups

WOD

21-15-9
row for calories
thrusters 95/65

15-12-9
pull-ups
hang squat cleans 95/65

12-9-6
lateral burpees over bar
overhead squats 95/65

Tuesday 1.16.18

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

teams of 2
10 rounds of
4 min AMRAPs
30/20 cal row
15 lateral over-the-rower burpees
max effort 50′ shuttle sprints
(partners alternate rounds, 5 rounds each, team score is total shuttle sprints completed)

Saturday 1.13.18

Image result for team of 3 meme

Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Wednesday 1.10.18

Image result for amrap meme

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
3 position power snatch (pockets, knees, floor)
build up to a heavy complex

WOD

AMRAP 3
12/9 calorie row
12 power snatch 95/65
rest 3 min
AMRAP 3
12/9 calorie row
8 power snatch 115/80
rest 3 min
AMRAP 3
12/9 calorie row
4 power snatch 135/95

Saturday 12.16.17

2018 Nutrition and Fitness Challenge!

More Challenge details…

As it turns out, our Body Comp testing guy cannot make it to the gym on Dec 28th. We have rescheduled his visit for Saturday Dec 30th between 10am and noon. I know, it’s a Saturday, but as I’ve said before it only takes a few minutes of your time. Stop by the gym, say hi, get it done, take the Challenge. I won’t even make you workout! Unless you want to of course! Cost for both (before and after) Body Comp tests is only $40.

And, a reminder to sign up at the gym for the Challenge! I’ll add you to the Facebook group and if you’re not on Facebook leave your email and I’ll send you the nutritional posts. Sign up soon! Commit to health and fitness in the new year!

Partner WOD

9am and 11am

teams of 2
AMRAP 25
70/50 calorie row, 70 bar-facing burpees, 70 power snatches 75/55
60/40 calorie row, 60 bar-facing burpees, 60 power snatches 85/60
50/35 calorie row, 50 bar-facing burpees, 50 power snatches 95/65
40/30 calorie row, 40 bar-facing burpees, 40 power snatches 105/70
30/20 calorie row, 30 bar-facing burpees, max power snatches 115/75

Benchmark WOD

10am

“The Reckoning”

for time
1 mile run
100 body blasters*
1 mile run
*one body blaster consists of one burpee, one pull-up and one knees-to-elbows

Thursday 12.14.17

Image result for crossfit christmas party

HOLIDAY HANGOUT

Don’t forget! We are hanging out at Zoiglhaus Brewing this Saturday night from 7pm and onwards. Partners welcome. The more the merrier! Dress to impress!

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

STRENGTH

push press

3 x 9 @ 70%

WOD

tabata x 4
KB swings 53/35
row (cals)
abmat sit-ups
shuttle sprints

In this Tabata workout, athletes will alternate between 20 secs of work and 10 secs of rest for 8 rounds on each movement. This means athletes will complete all 8 rounds of KB swings before moving on to all 8 rounds of rowing and so on. For the shuttle sprints, stop where you are at the end of each 20 secs and continue on from that point. Each movement is scored separately, with the score being the total amount of reps across the 8 rounds.