Monthly Archives: November 2014

Yes We’re Open

We will have normal business hours tomorrow, so come on in and work that pie off!

11/28/14
A) 4×5 Tough HSPU
B) 4×10 Walking KB Lunges
C) 4×12 Back Extensions

18-12-6
Power Snatches(95/65)
Toes to Bar
12-9-6
Overhead Squats (95/65)
Chest to Bar Pull-ups

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Turkey Day Workout

We will be open tomorrow for one Thanksgiving Day workout at 10 a.m. Come in, break a sweat, then go pig out! Happy Thanksgiving everyone

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Chris Spealler is The Man

11/26/14
2×20 HBBS (shoot for using the same weight for these sets as you used in the 7’s of the past 9-7-5’s of Front Squats that we’ve been doing)

5 Rounds (rest as much as needed between sets)
ME Hang Power Cleans @60% of 1RM Power Clean
8 Bench Press as Heavy as possible

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Saturday’s Results

Some people have asked for a full layout of this past weekend’s results. Here are the standings for each event and your final points that each athlete accumulated throughout the weekend. Click on the link below to see how you did.

Athlete

11/25/14
A) 5×3 Tempo Romanian Deadlifts (3201)
B) 5×20 Alternating lying KB Presses (10 each arm)

AMRAP 18
10 Deadlifts (185/125)
15 Box Jump Overs
10 Ring Dips

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905

Huge thanks again to all the people that helped make Saturday such a great event. Thank you to all those that donated money, to all the volunteers that helped judge, and to all of those that competed. All of my expectations were blown away. I had no idea so many would come forth to take part in something like this, and I had no idea we were going to have such a crazy finale!
It was great seeing everybody push each other and attack each workout giving it their all. Thanks to you, this awesome community, we were able to raise $905 for Kevin’s upcoming meet! Not only that, we awarded Matt with $500 in Reebok gear, Kara with $100 in Nutrishop supplements and a 1 hour session with Julie, Chad with $50 in Nutrishop supplements and a 1 hour session with Julie, and $25 gift cards to Josie and Amanda.

11/24/14

A) 4×8 Tough Pull-ups (if you have muscle ups, do muscle ups)
B) 4×12 GHD Sit-Ups

2 Rounds of each sequence:
In 2 minutes complete 250m row, with remainder of time AMRAP Kb swings (55/35)
In 2 minutes complete 250m row, with remainder of time AMRAP Chest to Bar Pull-ups

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And, here we go…!

Here are the start times for tomorrow’s heats. You will know what heat you are in when you arrive in the morning and sign in. If you are competing, it would be a good idea to bring some snacks. There will be some downtime between heats and events but not a lot so come prepared.
Judges, please try to arrive to the gym around 10 a.m. so that we can go over standards and make sure everyone is squared away on the movements.
The gym will be open at 10 a.m. if you want to come in and get started early on warming up. There will not be Open Gym tomorrow.

Again, no potluck, but we do plan on going out after!

11/22/14
All heat times are approximate, I will do my best to stick to the heat schedule.

Event 1 (8 min. time cap)
Heat 1 10:45
Heat 2 10:55
Heat 3 11:o5

Event 2 (8 min. time cap)
Heat 1 11:25
Heat 2 11:40
Heat 3 11:55

Event 3 (10 min. time cap)
Heat 1 12:20
Heat 2 12:35
Heat 3 12:50

Final Workout
approx. start time @ 1:45

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Event 3

Ok, first off, No Potluck. It sounds like everyone would prefer to go out after instead of cooking and bringing a dish.

Second, if you are competing you might want to take a rest day tomorrow. If you absolutely must work out, then keep it simple and long and slow. Maybe some nice easy rowing or get on the AirDyne and keep it at a Long Slow Distance pace. Maybe do some skill work and mobilize. Make sure you are fresh for Saturday!

Event 3
For Time

Run 400m with a kettlebell (55/35)
45 Thrusters (bar only, 45/35)
90 Double Unders

11/21/14
A) 4×8 Tough HSPU
B) 4x Down and Back Kb Walking Lunges
C) 4×12 Back Extensions

AMRAP 16
4 Chest to Bar Pull-Ups
6 Hand Release Push-Ups
8 Kb Swings

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