Upgrade…your skills

Upgrade…your skills

Upgrade…your skills

Hey everybody, hope you all had a great weekend! This past week has been really great and I’ve received a ton of good feedback on the new programming direction. While many of you may be sore and are saying you’re hating it…it’s with a smile and a wink that you tell me you are “hating it”. It’s the tough work that we all know we need and will give us the gains we’ve earned!

While you may have been out this weekend resting up from the muscular assault of this week, some little elves were very busy at gym bringing all kinds of awesome for this upcoming week. Hey, did somebody say assault???

When you come in on Monday you’re going to see 4 new Air Assault bikes. Coach House was kind enough to help me assemble them Saturday night (to be fair, Mo helped pick up trash while his dog supervised us too). They’re pretty amazing if you’ve never used one, so take some time to get acquainted and check them out! They’re a very versatile tool and a great way to kick your ass into shape pretty quick.

They are also damn near bulletproof as far as construction, especially compared to previous bikes we’ve had. Definitely still be respectful handling them, but they can take a solid thrashing. If you are unfamiliar on how to adjust the seats, please note there are 2 knobs: one for up and down, one for back and forth. They are giant knobs that are impossible to miss, so please don’t try to adjust them anywhere else. Here’s a quick video of Josh Bridges and his thoughts about them: https://www.youtube.com/watch?v=415bFWoX4go.

Don’t be surprised if you see them showing up in WODs, warm-ups, Fusion classes, and pretty much everywhere else! Just do one reverse tabata on them and you’ll get the idea pretty quick!

But that’s not all! You wanted it, you asked for it, and let’s be honest…we REALLY needed it…

You’ll also notice a new Sonos sound system at the gym. There is a sound bar above the WOD clock, 2 speakers at each front corner of the gym, and a speaker in the goat work area above the rowers. With Sonos, each speaker can be controlled independently, or linked together to all play at the same time. They are all wi-fi controlled via phone or computer. Some important care instructions: please DO NOT attempt to move or adjust the position of any speakers. It requires special tools. Also, be careful when taking out rowers and putting them back, since one of the speakers is plugged into the wall there. I’ve secured it with red tape so it’s very visible…let’s be honest, nobody wants to have the talk about why “we can’t have nice things”.

Other than that, let’s enjoy pumping all of our favorite jams in crystal clear, bass thumping, PR inducing sound!

In the following weeks I may still have a few new things headed our way, so stay tuned and I’ll see you all in the box today!


Monday’s Training:

CrossFit:
STRENGTH, TECHNIQUE & DEVELOPMENT (20 MINUTES, incl. 5 min warm-up sets):

Back Squats are all at same load. The “.” signifies a :10 rest between sets of 3 unbroken reps. You may add weight, but attempt 4 challenging sets.

A: Back Squat x (3.3.3) x 4 SETS; Rest in partner rotation (approx. 60-90 sec)

WOD: FOR TIME:
800 M RUN
+
50 WALL BALL SHOTS
+
30 BURPEES

Fusion: (7:30am & 6:30pm):

WORK IN PARTNERS TO SHARE EQUIPMENT: COMPLETE 2 TOTAL CYCLES:
STATION A: ROW + DB COMPLEX

STATION A1: 3 MINUTES ROW FOR CAL
*REST 1 MINUTE FOR SWITCH*

STATION A2: 3 MINUTES DB MANMAKER COMPLEX:
1 MIN DB PUSH UP + SA ROW
+
1 MIN DB SQUATS (DB on shoulders)
+
1 MIN DB PUSH PRESS

*REST 1 MINUTE BETWEEN STATION ROTATION*

STATION B: ROW + KB COMPLEX

STATION B1: 3 MINUTES ROW FOR CAL

* REST 1 MINUTE FOR SWITCH*
STATION B2: 3 MINUTES KB COMPLEX:
1 MIN KB SWINGS
+
1 MIN KB CLEAN & PRES (ALT ARMS)
+
1 MIN KB GOBLET SQUATS

*REST 1 MINUTE then GO BACK THROUGH STATIONS A and B.*


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT (15 MIN):

TEST PROGRESSION: FIND 1 RM SHOULDER PRESS – 15 MIN TIME CAP:

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

WOD: 5 RFT:

10 UNBROKEN PUSH PRESS (#155/105 – scale as needed)
3 MUSCLE UPS

SCALE:

PP – scale loads, or use db’s
MU – 1 MU = (2 PULL UPS + 2 RING DIPS) or (3 RING ROWS + 3 JUMP NEG DIPS)

CASH OUT: STATIC RING HOLD (ARMS LOCKED IN EXTENSION, BODY HOLLOW) – Accumulate 120 SEC (Self timed)

Fitness (6:30pm):

TECHNIQUE & DEVELOPMENT:

A: DB PUSH PRESS:
3 SETS: DB PUSH PRESS @ 10X3; 6 Reps; 30 Sec Rest*
*NOTE TEMPO – Explode up and hold perfect OH position for 3 counts!

B: WALL BALL SHOTS (TABATA STYLE):
4 SETS: WALL BALL SHOTS (:20 ON/ :10 OFF)

C: BOX JUMP/ STEP DOWN (TABATA STYLE):
4 SETS: BOX JUMP / STEP DOWN (:20 ON/ :10 OFF)

WOD: 3 ROUNDS (15 MINUTES TOTAL):

1 MIN: DB PUSH PRESS
1 MIN: WALL BALL SHOTS
1 MIN: BOX JUMP / STEP DOWNS
1 MIN: ROW (CAL)
1 MIN REST

Hey everybody, hope you all had a great weekend! This past week has been really great and I’ve received a ton of good feedback on the new programming direction. While many of you may be sore and are saying you’re hating it…it’s with a smile and a wink that you tell me you are “hating it”. It’s the tough work that we all know we need and will give us the gains we’ve earned!

While you may have been out this weekend resting up from the muscular assault of this week, some little elves were very busy at gym bringing all kinds of awesome for this upcoming week. Hey, did somebody say assault???

When you come in on Monday you’re going to see 4 new Air Assault bikes. Coach House was kind enough to help me assemble them Saturday night (to be fair, Mo helped pick up trash while his dog supervised us too). They’re pretty amazing if you’ve never used one, so take some time to get acquainted and check them out! They’re a very versatile tool and a great way to kick your ass into shape pretty quick.

They are also damn near bulletproof as far as construction, especially compared to previous bikes we’ve had. Definitely still be respectful handling them, but they can take a solid thrashing. If you are unfamiliar on how to adjust the seats, please note there are 2 knobs: one for up and down, one for back and forth. They are giant knobs that are impossible to miss, so please don’t try to adjust them anywhere else. Here’s a quick video of Josh Bridges and his thoughts about them: https://www.youtube.com/watch?v=415bFWoX4go.

Don’t be surprised if you see them showing up in WODs, warm-ups, Fusion classes, and pretty much everywhere else! Just do one reverse tabata on them and you’ll get the idea pretty quick!

But that’s not all! You wanted it, you asked for it, and let’s be honest…we REALLY needed it…

You’ll also notice a new Sonos sound system at the gym. There is a sound bar above the WOD clock, 2 speakers at each front corner of the gym, and a speaker in the goat work area above the rowers. With Sonos, each speaker can be controlled independently, or linked together to all play at the same time. They are all wi-fi controlled via phone or computer. Some important care instructions: please DO NOT attempt to move or adjust the position of any speakers. It requires special tools. Also, be careful when taking out rowers and putting them back, since one of the speakers is plugged into the wall there. I’ve secured it with red tape so it’s very visible…let’s be honest, nobody wants to have the talk about why “we can’t have nice things”.

Other than that, let’s enjoy pumping all of our favorite jams in crystal clear, bass thumping, PR inducing sound!

In the following weeks I may still have a few new things headed our way, so stay tuned and I’ll see you all in the box today!


Monday’s Training:

CrossFit:
STRENGTH, TECHNIQUE & DEVELOPMENT (20 MINUTES, incl. 5 min warm-up sets):

Back Squats are all at same load. The “.” signifies a :10 rest between sets of 3 unbroken reps. You may add weight, but attempt 4 challenging sets.

A: Back Squat x (3.3.3) x 4 SETS; Rest in partner rotation (approx. 60-90 sec)

WOD: FOR TIME:
800 M RUN
+
50 WALL BALL SHOTS
+
30 BURPEES

Fusion: (7:30am & 6:30pm):

WORK IN PARTNERS TO SHARE EQUIPMENT: COMPLETE 2 TOTAL CYCLES:
STATION A: ROW + DB COMPLEX

STATION A1: 3 MINUTES ROW FOR CAL
*REST 1 MINUTE FOR SWITCH*

STATION A2: 3 MINUTES DB MANMAKER COMPLEX:
1 MIN DB PUSH UP + SA ROW
+
1 MIN DB SQUATS (DB on shoulders)
+
1 MIN DB PUSH PRESS

*REST 1 MINUTE BETWEEN STATION ROTATION*

STATION B: ROW + KB COMPLEX

STATION B1: 3 MINUTES ROW FOR CAL

* REST 1 MINUTE FOR SWITCH*
STATION B2: 3 MINUTES KB COMPLEX:
1 MIN KB SWINGS
+
1 MIN KB CLEAN & PRES (ALT ARMS)
+
1 MIN KB GOBLET SQUATS

*REST 1 MINUTE then GO BACK THROUGH STATIONS A and B.*


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT (15 MIN):

TEST PROGRESSION: FIND 1 RM SHOULDER PRESS – 15 MIN TIME CAP:

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

WOD: 5 RFT:

10 UNBROKEN PUSH PRESS (#155/105 – scale as needed)
3 MUSCLE UPS

SCALE:

PP – scale loads, or use db’s
MU – 1 MU = (2 PULL UPS + 2 RING DIPS) or (3 RING ROWS + 3 JUMP NEG DIPS)

CASH OUT: STATIC RING HOLD (ARMS LOCKED IN EXTENSION, BODY HOLLOW) – Accumulate 120 SEC (Self timed)

Fitness (6:30pm):

TECHNIQUE & DEVELOPMENT:

A: DB PUSH PRESS:
3 SETS: DB PUSH PRESS @ 10X3; 6 Reps; 30 Sec Rest*
*NOTE TEMPO – Explode up and hold perfect OH position for 3 counts!

B: WALL BALL SHOTS (TABATA STYLE):
4 SETS: WALL BALL SHOTS (:20 ON/ :10 OFF)

C: BOX JUMP/ STEP DOWN (TABATA STYLE):
4 SETS: BOX JUMP / STEP DOWN (:20 ON/ :10 OFF)

WOD: 3 ROUNDS (15 MINUTES TOTAL):

1 MIN: DB PUSH PRESS
1 MIN: WALL BALL SHOTS
1 MIN: BOX JUMP / STEP DOWNS
1 MIN: ROW (CAL)
1 MIN REST

That’s our very own Katie Brewster in a really cool overlap photo from our resident photographer Melissa Arredondo.  She is performing a movement that every, if not most  people covet from the day they walk in the gym for the first time: the muscle-up.

The muscle-up is a skill that requires not just strength and coordination, but also demands a fair amount of patience.  Short of a childhood filled with high level gymnastics training, it’s not likely a skill you’ll just nail on the first try, or second, or third…

How do we go about attaining the higher level skill movements in CrossFit?  Handstand push-ups, pistols, double unders, ring dips, muscle-ups, and a number of other movements are difficult to acquire in the limited time we have to focus on them in a class environment.

This leaves a couple of options.  You could wait and hope that magically it just happens one day, or you could attempt to watch some videos online and work them on your own before or after class.

OR you could use the help of a coach with a trained eye and helpful tips and tricks to fast track your progress.  Having advice from an experienced trainer who probably struggled with the same or similar movements in their fitness journey is an invaluable tool in your belt.

Once a month we host a Skills class on Sundays at 11am after the Long WOD at 10am.  It’s the third Sunday of every month, and it’s available at no additional cost since it’s already included in your membership fee.

The class sizes tend to be less than 10 people, and myself and Coach House are there with a specific formula and series of progressions dedicated to a specific skill each month.

If you’ve never been able to make it, I’d like to invite you all out this Sunday to check it out and see what all the fuss is about.  There’s no WOD involved, just an hour of pointed instruction and drills.  It’s like cutting ahead in line 6 months on your ability track, and we aim to set every attendee up for success.

See you all Sunday!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:
12 MINUTE EMOM: Technical Consistency & Postural Strength – The Clean

Minutes 1-3: 1 x: CLEAN (may be hang power clean, power clean, or squat clean)
(add weight)
Minutes 3-6: 1 x: CLEAN
(add weight)
Minutes 6-9: 3 x: CLEAN HIGH PULL
(add weight)
Minutes 9-12: 1+1: HALTING CLEAN DEADLIFT (to knee)+ HCDL, finish & extension

WOD: FOR TIME:
50 Double Unders
21 KB Goblet Squats (70/53)
21 KB Swings (70/53))
40 Double Unders
15 KB Goblet Squats (70/53)
15 KB Swings (70/53)
30 Double Unders
9 KB Goblet Squats (70/53)
9 KB Swings (70/53)

Fusion (7:30am & 6:30pm):
COMPLETE 2 CYCLES OF THE FOLLOWING EMOMS:

EMOM 5 MIN: 10 WALL BALL + 3 BURPEES

REST 1 MIN / ROTATION

EMOM 5 MIN: 15 KB SWINGS + 3 BURPEES

REST 1 MIN / ROTATION

EMOM 5 MIN: 3 x 10 M “Suicide” Runs (touch ground on turnaround) + 3 BURPEES

REST 1 MIN/ ROTATION


Thursday”s Training:

CrossFit: (4:30pm is Advanced Class and requires a test in):

SKILL WORK: FREE STAND HANDSTAND PROGRESSION – 10 MIN PRACTICE:

3 SETS:
Level 1: Tripod x 45sec
Note: Think of creating a triangle of support; with the head as the top and the hands as the two corners
Level 2: Headstand x 45sec
Note: If your hands are properly placed, the fingers should be just barely visible from the corner of the eyes
Level 3: Forearm Headstand x 45sec
Note: Cup the back of the head with the hands, entire forearm should be use to balance
Level 4: 45 Degree Hollow Body Hold
x 3sets

2 SETS:
A1: “LYPT” x 8 Reps each letter; 30 Sec rest / rotation
A2: Push Ups @ 33X1; 4-6 Reps; 30 Sec Rest/ rotation

3 SETS: Coach to lead in unison, count tempo and time rotation:
B1: Lean Away Pulls Ups* @ 30X1; 6 Reps; Rest in rotation
B2: “Bum Raises” (From L-Sit Progression) :30 / Rest :30
B3: “Leg Raises” (From L-Sit Progression) or V-Up Sit Ups for :30 / Rest :30
B4: Plank Hold for :30 or Static Hold on Rings :30 or L-Sit attempt for :30

C: Partner WOD:
Alternate AMRAP in 12 MIN:
P1: Row 250 M
P2: Stand holding KB Goblet in rack position – NOT TOUCHING CHEST/BODY

Fitness (6:30pm):

TECHNIQUE & DEVELOPMENT:

A: SPLIT SQUAT @ 30X1; 8 Reps (each side) – NO WEIGHT
WORK SETS: Add Weight as earned. Keep points of performance in check.

B: 3 SETS: DB SPLIT SQUATS @ 30X1; 6 Reps (each side); Rest 30-60 seconds

C: 3 SETS: OH WALKING LUNGES x 16 Steps (10lb Plate); Rest 30-60 seconds

WOD: AMRAP 15 MINUTES:

200 M RUN
BEAR CRAWL (2 x CROSS FLOOR)
CRAB WALK (2 x CROSS FLOOR)
15 SIT UPS