Monthly Archives: January 2017

All In

1/31/17
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. Snatch (Squat or Power)
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

*Can be completed in any order

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able.

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The Rest is Just as Important 

For these rowing thruster intervals the rest needs to be viewed just as important as the work. Many times when we program a work/rest cycle people shorten their rest period and jump back on the rower way too soon. These rest cycles are meant to allow you to recover fully and then hit the next round with just as much intensity as the last. This is a great way to continuously demand a high power output from your body for an extended period of time, but it only works if you incorporate the necessary rest. It’s almost impossible to generate the same amount of power with each round if you were to negate any rest and continue to just cycle one round after the other. Although training one round after the next is very important for what we do, we also need to be comfortable with all training modalities and willing to switch up our training to benefit from a broader range of adaptation. 

Make sure your heart rate has gone down, your respirations have slowed and that you are feeling ready and eager to give it everything you have before beginning the next cycle. Each round needs to be at maximum effort with fast transitions and explosive power throughout the movements. 

1/30/17
6 Rounds
12 cal Row
10 Thrusters (105/70)
*Rest 90 seconds between rounds

Performance Team
6 Rounds
12 cal Row
10 Thrusters (135/95)
Rest 90 seconds between rounds

Finish with:
As fast as possible complete
50 Chest to Bar Pull-Ups
50 GHD Sit-Ups

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It’s Almost that Time!

  

1/27/17
2 Rounds
Row 30 cal
50 Kb Swings
50 Walking Lunges
25 Box Jumps
10 Push Press (135/95)

Performance Team
2 Rounds
Row 30 cal
50 Kb Swings
50 Walking Lunges
25 Box Jumps
10 Push Press (185/125)

No additional work today

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Get Your Veggies In

There are lots of options out there to make a quick meal that is easy on the carbs, filled with veggies and fills you up with a lot of food. Adding Broccoli Slaw or a Veggie Blend to your eggs in the morning can make for a very filling omelette. Add a little butter or olive oil and simmer the veggies for approx. 4 minutes then add your eggs. You can finish the dish with a little cheese or salsa and it makes for a great breakfast. My favorite is Broccoli Slaw but another good option is the superfood blend by Mann’s. 

   
 
1/25/17
HBBS
3×5
2×10

AMRAP 15
Ladder Up
1-2-3-4-5-6-7-8….
Push-Ups
Pull-Ups (do not have to be strict)

Performance Team
10x 20 second max effort AirDyne

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Going Short

Time to shorten it up after today’s workout. Who knew DT plus a few wallballs could get so tough!? 

1/24/17

AMRAP 10
10 Power Snatch (95/65)
30 Double Unders

then find your 1RM Snatch

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Rogan and Dr. Rhonda Patrick at it Again

I’m a huge fan of Rhonda Patrick, she always has new tidbits of nutritional knowledge and stays as current as possible on all of the latest research out there.

This latest podcast covers some more topics about improving your health, the last end of it is especially interesting. Patrick talks about eating within a restrictive window and how it has shown incredible benefits towards improving muscle mass while reducing fat and conversely how eating outside of that window can have some pretty detrimental affects to your overall well being.

1/23/17
5 Rounds
Row 20 Cal
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Press
30 Wallballs
*Rest 2 Minutes between Rounds

Performance Team
After class finish with:
2 Rounds
40 GHD Sit-ups
30 HSPUs

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Our Balls are Getting Worn Out

Ok so our Wallballs are getting some wear and tear a little faster than they should. I’m asking a few things of our members to keep in mind to help keep our Wallballs in the best shape possible. There’s nothing like a lopsided wallball taking a weird turn off the wall and hitting you in the face!

Please do not sit on the Wallballs. A twenty pound ball cannot support your weight without losing its shape. 

Please do not store the Wallballs piled on top of each other. This also causes them to lose their shape. 

Please don’t use the Wallballs as slam balls. 

1/20/17
4 Sets
Heavy as possible
5 Touch and Go Power Clean and Jerks

AMRAP 12
15 KB Swings (70/55)
30 Double Unders
2 Rope Climbs

Performance Team
After class finish with
50 HSPUs for time

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