Monthly Archives: November 2016

Cardio

Time to open up those lungs!

11/30/16
4 Sets
10 Bench Press
10 Bent Over Rows with 2 second pause at the top

6 Rounds with 1 minute rest between each round
*Each Round needs to be treated as a full on Sprint!
Row 15 Cal
15 Burpees
30 Double Unders

Performane Team
After class finish with:

2 Rounds
EMOM with 2 minute rest between rounds
All Snatches are full squats with the weight increasing with each set
Min. 1: 5 Snatches
Min. 2: 4 Snatches
Min. 3: 3 Snatches
Min. 4: 2 Snatches

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Scale Accordingly

Scaling a workout in weight or reps is not a bad thing and is something that should be considered for every workout done. A few things to keep in mind while preparing for a workout.

 (1) What’s the goal of the workout? Is it supposed to be a faster paced, high heart rate conditioning piece, or is it aimed at building techniques or strength? 

(2) What are YOUR goals for the workout? Do you need to slow it down and focus on technique or strength? Or vice versa, would you benefit more from a higher paced conditioning workout? There are going to be times where you are ready to transition to the next step in a movement and in order to do that you might have to scale either intensity, or reps or load. Maybe you’ve gotten comfortable with the power Snatch and Overhead Squat and now it’s time to combine the two and do a full Squat Snatch in a workout. In this case you may need to scale both weight and intensity levels in order to progress in the movement. 

(3) What’s going to be the safest and most effective route towards achieving your desired goals? Scaling can help keep you in the game. There’s no sense in doing everything “prescribed” if your body suffers in the process. In every workout done the first priority should always be Technique. Keeping your standards high on this priority will always have a higher pay off in the end. First technique then speed. 

11/29/16
Alternating EMOM 12
1) 8 Total Back Rack Walking Lunges
2) 5 Front Squats
3) 15-20 Sit-Ups

50 Deadlifts (185/125)
40 Wallballs
30 Toes to Bar
20 Overhead Squats (135/95)

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Secret Santa

Sign up for our annual secret Santa starts this Tuesday and will be open until December 3rd. The price cap for each secret Santa gift is $30. Everyone at the gym is welcome to participate and it would be great if we could get as many participants as possible from all the different class times. On Tuesday I’ll have a list up. Be sure to list a like or hobbie and your favorite color. I’ll draw names on December 3rd and let everyone know who they got. We had some great gifts last year, time to step up your Secret Santa skills!

11/28/16
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Push-Ups
Strict Pull-Ups

21-15-9
Row for Calories
HSPUs
Back Squats (115/80)
After finishing the round of 9s go immediately into a 21 calorie Row as fast as possible

Performance Team
1-2-3-4-5-6-5-4-3-2-1
Ring Muscle Ups

21-15-9
Row for Calories
HSPUs
Back Squats (155/105)
After finishing the round of 9s go immediately into a 21 calorie Row as fast as possible

@80% 2×3 Cleans +1 Jerk
@85% 2×2 Cleans +1 Jerk
@90% 2×1 Clean and Jerk

5×2 Deficit Clean Pulls

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Afternoon Classes

I hope everyone had a great Thanksgiving. Just a reminder, all of our afternoon classes will be open starting at 3:30. 

11/25/16
Establish a 1 Rep Max Power Clean

Annie
50-40-30-20-10
Double Unders
Sit-Ups

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Happy Thanksgiving!

I hope everyone has a great holiday. Enjoy your time with family and friends. Share some good food and conversations. Enjoy the moment and appreciate the time you have with those you love. I am very thankful to have the gym that we have today. Each class has grown into something both Andres and I look forward to coaching. Thank you to everyone that makes our gym something special to look forward to each day!

Annnnnnd don’t forget, we will be having a Turkey Day workout at 10am tomorrow. 

The workout will be….

11/24/16
Tsusgsusalaifbf
shehdusiwgfhdusuwieh
didjdheheuqgegrvri
shanshsiudhegttgrosgtufhcyuej

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Movement Prep

Before the conditioning piece there will be a quick movement prep section. This is meant as just that. Often times it takes a while for your body to warm up to a specific movement and this might not happen until you are well into your conditioning piece. Or you just need some additional practice with the movement before the time component gets added in. So use this movement prep as an opportunity to “grease the groove”, build to a weight that is challenging but do not worry about how heavy you are going. Instead focus on positions and the integrity of the movement. 

11/23/16
Alternating EMOM 10
Even: 5 Back Rack Lunges
Odd: 5 Back Squats

Movement Prep
For 10 Minutes practice the following complex, building to a weight that transfers over to the workout well
1 High Hang Snatch
1 Hang Snatch
1 Full Snatch

20 minute time cap
12-7-5
Snatches (115/80)
Toes to Bar
immediately followed by:
40 Thrusters (95/65)
40 Pull-Ups

Performance Team
Alternating EMOM 10
Even: 5 Back Rack Lunges
Odd: 5 Back Squats

Movement Prep
For 10 Minutes practice the following complex, building to a weight that transfers over to the workout well
1 High Hang Snatch
1 Hang Snatch
1 Full Snatch

20 minute time cap
12-7-5
Snatches (185/120)
Bar Muscle Ups
immediately followed by:
40 Thrusters (95/65)
40 Pull-Ups

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Slow it Down and Focus

There will not be a time component on the Power Cleans for tomorrow. The focus instead will be on receiving the Clean in a stable catch position. For a lot of us, when the weight gets heavy we become accustomed to splitting our legs out wider than we should in order to get low enough to receive the bar, rather than dropping down into a semi squat position and remaining in a strong receiving position. If you find yourself splitting your legs out too wide, back the weight down and build back up while keeping the basics of technique in mind. 

11/22/16
Handstand Practice

5 Sets
5 HIGH Box Jumps
5 Power Cleans

3 Rounds
15 KB Passes
2 Lengths Burpee Broad Jumps
30 Second L-Hold or L-Sit

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