Monthly Archives: June 2016

Teams are Registered 

I went ahead and payed for all the teams competing in this year’s Desert Games. All of the teams have been picked (some thought was given as to what group of individuals would make the most WELL ROUNDED team) and each team will be listed on the main whiteboard by the end of the day tomorrow. 

We were all registered before the early bird cutoff time, which saves everybody some money and also ensures that we have our spots reserved if it gets sold out! Thanks to everyone for committing to the competition at such an early notice. Now we will start organizing Team Sessions to get everyone more than prepared for the event!

6/29/16
Handstand Walk Practice

Run 400m
21 Deadlifts (225/155) Perfromance:(315/205)
21 Calorie Row
Run 400m
15 Deadlifts
15 Calorie Row
Run 400m
9 Deadlifts
9 Calorie Row

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It’s that Time Again!

It’s been awhile since we’ve had one…

Coach’s Choice is tomorrow

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Go Fast!

  
“I’m going to go hard in the beginning, hard in the middle, then hard at the end.”-Mathew Fraser

6/27/16
5 Sets
5-10 Strict Pull-Ups
5 Back Squats (you choose your weight)

7 Rounds for Time
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

Performance Team
Class Work Followed by:
In 4 Minutes
100 Double Unders
AMRAP Squat Cleans (185/115)

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Having Fun with “DT”

Here’s one that Frankie and I did a while back at the firehouse. I wanted to practice cycling through overhead squats but was also feeling like hitting DT up so I put them together in an EMOM format and it turned out to be a fun workout. 

6/24/16
EMOM 10
1 Back Squat (Build to a Heavy)

5 Rounds
Minute 0:00-1:00 8 Overhead Squats (135/95)
Minute 1:00-2:00 24 Push-Ups
Minutes 2:00-4:00 1 Round of DT (12 Deadlifts, 9 Hang Cleans, 6 Jerks)

Performance Team
Class Work plus:
3 Rounds
30 Kb Clean and Jerk (55/35)
30 GHD Sit-Ups
30 Calorie Row

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Last Chance

The deadline to put your name down for this year’s Desert Games is by the end of this Friday. We still possibly have 2 men’s spots in Rx’d and for sure have 1 spot for a Scaled woman. 

After Friday teams will be made and reservations will be placed. Then we will start moving forward with training and making sure everyone is as prepared as possible for the event. 

6/22/16
Handstand Walk Practice

10-8-6-4-2
Deadlifts (275/185)
Over the Bar Burpees

AMRAP 10
35 Sit-Ups
24 Push-Ups
12 KB Snatches (55/35) 6 per arm

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Pushing Past Your Comfort Zone

6:30 was filled with so much energy tonight! Many of you went further, into that hard training zone, further than you have gone before. The environment and training partners are just as important as the workout itself. Great job to everyone today for making this Monday worthwhile 

   
 
6/21/16
EMOM 7
2 Power Cleans + 1 Split Jerk

12-10-8-6-4-2
Strict Pull-Ups
6-5-4-3-2-1
Front Squats from the Ground (185/115)

Performance Team
EMOM 7
2 Power Cleans + 1 Split Jerk

3 rounds of ascending ladder of MU + FS
min 1: 1 MU + 1 FS from the ground (205/130)
min 2: 2 MU + 2 FS from the ground (205/130)
min 3: 3 MU + 3 FS from the ground (205/130)
min 4: 4 MU + 4 FS from the ground (205/130)
min 5: 5 MU + 5 FS from the ground (205/130)
Rest 5 minutes between rounds

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Happy Father’s Day!

I hope all of you fit dads out there had a great day and spent some time with the ones you love. One of the attributes I am most proud of in our gym are the parents that set a positive example for their kids. Our moms and dads somehow find a way to balance work, family, and their gym time every day, setting a standard that their kids can look up to and follow. 

It’s so cool to see the kids watch their dad or mom do a squat or a muscle up then see the kids try it. You, the parent, have an opportunity to be your kids first hero. I know this because I have the opportunity to see the way your kids look at you while you’re working out. Keep leading by example guys!

6/20/16 
Row
2x300m
1x500m

Granite Games Qualifier Week 2
AMRAP
17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead (115/85)
50 box jumps

Performance Team
Class Work followed by
5 Sets
5 Push Press
20 GHD Sit-Ups

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