Monthly Archives: December 2017

Speed and Strength

One thing a lot of our workouts do is remind me of how beneficial it is to have a combination of both speed and strength. Being able to not only push out some big numbers but also move and flow in a consistent pace with moderate to light weight. One of the factors in improving in these sort of strength endurance type workouts is to train at a weight that both challenges you but allows you to push the pace a little further than what you would comfortably want to do. Unfortunately, for you that means that during these workouts just at the moment when you’re telling yourself to put the bar down, you should instead be telling yourself to squeeze out a few more uncomfortable reps if you truly want to see any progress.

12/29/17
3 Sets
5 Rep Push Press + 3 Rep Split Jerk

1 Round
25 Back Squats (185/125)
25 HSPUs
25 Overhead Squats (135/95)

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330 Canceled Today

Sorry guys, due to a family emergency our 330 class will be closed today. All other class times will go on as planned.

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Redo

It’s been a little over a month since we did this EMOM with mixed results. Some of you didn’t get as far as perhaps you thought you were capable of, but the fun thing about all of this is that we can always retest a workout and see if we’ve shored up some of our weaknesses!

12/27/17
4 Sets
10 Back Rack Walking Lunges
20 GHD Sit-Ups

EMOM 10
7 Thrusters (95/65)
7 Pull-Ups

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Back at It

Afternoon classes are back on today! Starting at 330 we will be on a mission to work those pies off!

12/26/17
9-7-5
Power Clean (185/125)
Push Press

Row 30 Cal

5-7-9
Power Clean
Push Press

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12 Days of Christmas

We’ll be starting up at 11am tomorrow for our annual 12 Days of Christmas workout!

12/23/17

12 Days
(Treat the workout just like the song, start at 1 then go 2-1, then 3-2-1, then 4-3-2-1 and so on until you’ve hit all 12 “days”)

1 Deadlift (315/225)
2 Wall Crawls
3 Squat Cleans (225/155)
4 Handstand Push-Ups
5 Pull-Ups
6 Over the Bar Burpees
7 Thrusters (135/95)
8 Box Jumps
9 Sumo-Deadlift High Pulls (135/95)
10 Front Squats (135/95)
11 Bar Muscle Ups
12 Squat Snatches (135/95)

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Reminder

Only one class time tomorrow at 930am. Then Saturday at 11am we will be throwing down with our annual 12 Days of Christmas workout! See you all there!

12/22/17
5 Rounds
15 Burpees
15 Kb Swings
15 Wallballs
15 Cal Row

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And the Winner is…!

Frances!!!

There were so many possible winners this time around for the challenge and picking one was a very difficult choice. There were 4 finalist that really made noticeable changes in both how their body looked and performed along with making a change in their measurements.

I had my mind almost set on one person but then Frances came in during the measurements and crushed it! Not only that, but looking back on how she approached her 6 weeks she seemed to be a great pick for overall winner. She was very consistent on making it into the gym, then followed that up with paying attention to her nutrition and dedicating time towards her mobility as well. Basically taking an all inclusive approach towards changing her lifestyle.

Frances lost a total of 13.5 inches! Annnnd just earned herself a new pair of custom shoes! Congrats Frances!

12/20/17
EMOM 12
3 Full Snatches

AMRAP 15
15 per Arm, One arm Dumbbell or Kettlebell Thrusters
15 Toes to Bar
12 Pistols

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