Last Chance!

Summer is coming, and if you have a feeling of dread associated with the clothing (or lack thereof) that comes with the warmer weather, the beach, and hanging by the pool…let’s talk about that.

We all want to feel confident taking off our shirts, wearing that two-piece, or just not getting to wear as many layers as in the colder months.

“Six-pack abs” seem to be the holy grail for a lot of us.  The truth is that no matter how many sit-ups, crunches, v-ups, toes to bar, or any assortment of other ab work you do, you aren’t going to get the results you want without exercising what’s MOST important: your brain!

The truth is, I’ve seen plenty of people work out 4 or 5 days a week for a few years, and they still…look…the…same.

Why is that?

It isn’t because they aren’t exercising enough.  They get stronger, faster, continue to PR, and generally become more “fit”…but they’re still kinda…you know…don’t look like they’re very fit.

It’s simple.  It’s nutrition.  It’s what they’re eating! (or not eating).

You will never have the results you want, and you’ll never feel as good as you could if you don’t clean up your diet.

That doesn’t mean go on a diet.  That means changing the way you approach nutrition as a whole, and forever.

THIS Saturday at 12:00pm we are hosting a FREE Nutrition Seminar!

This will be forum where you can ask all of the questions you’ve always wanted to ask about what to eat, when to eat it, and how much of it to eat.

This comprehensive workshop will range a broad variety of topics that will be informative to not only the nutrition novice, but also to the nutrition ninja!

It’ll all be hosted and moderated by our resident expert and Certified Nutrition Coach & Trainer, Arielle Zieja!

Our diet is often the last elusive piece to the puzzle when trying to solve our complete fitness needs. All the training in the world won’t help if you aren’t eating right.

I can’t stress enough how important this is to every single one of you, and it’s FREE, so you have no reason not get informed!


Wednesday’s Training:

CrossFit:

Group Warmup & Mobility

PRE-WOD SKILL WORK: 5 MIN PULL UP PROGRESSION

Strength, Technique & Development: The Clean:

Drill #1: 3 Reps of “Arch Angel” Drops w/ 10 sec hold
Drill #2: 3 Reps on Coach Cue (Hang Clean)
– Vertical Dip
– Torso Hinge (to knee/below)
– Superman Pull (Sweep)
– Hit & Catch
Drill #3: 5 Reps Halting Clean Grip DL @ 11X5

PRACTICE: EMOM 6:

2 x Clean (From Ground, Full Squat) + 2 x Hang Cleans (From Hang, Full Squat)
* Do Not have to be TNG, work for perfect technique

WOD: TEAMS OF 2 – AMRAP 15 MINUTES:

P1 – Completes 15 x POWER CLEANS* (95/65#)
WHILE
P2 – Completes AMRAP TOES TO BAR (count reps)
THEN
SWITCH (P2 does POWER CLEANS, P1 does AMRAP TTB)
THEN
+
30 DOUBLE UNDERS EACH

Fusion (6:30):

Group Warmup & Mobility

AMRAP 15 MINUTES:

20 M SINGLE ARM KB FARMER’S CARRY (R)
20 M SINGLE ARM KB FARMER’S CARRY (L)
30 DOUBLE UNDERS (60 SINGLES)
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)
100 M RUN

REST 2 MINUTES

AMRAP 15 MINUTES – LADDER:
Add 1 rep to each movement every round.

1 x BURPEE (+1 each round)
1 x 10 M SHUTTLE RUN (+1 each round)
1 x AIR SQUAT (+1 each round)

momWOD:

Group Warmup & Mobility

Barbell Strength

3 SETS:
A1: Barbell Reverse Lunges from Deficit x 8 Reps each leg; rest 30 sec
A2: Barbell Back Squats x 8 Reps; rest 60 sec

WOD: 20 MIN AMRAP

10 RING ROWS
15 BURPEE BOX JUMP / STEP UPS
20 DB THRUSTERS
200 M RUN


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: GYMNASTICS PROGRESSION – PULL UPS
View Progression and Determine Level (Test-In)

C: WOD: “WE BE RUNNIN”:

RUN 30 SEC @ 91-96% PRE / RECOVER 30 SEC x 6 SETS

REST 2 MINUTES

x REPEAT FOR 4 TOTAL SETS (32 MIN PROGRAM)

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

A: THE AIR SQUAT
PRACTICE: PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B: THE SQUAT – AS APPLIED TO BARBELLS – FRONT SQUATS – TEMPO
B1: Front Squats @ 40X1; 6 Reps; rest 60 sec x 5 SETS

C: THE SQUAT – AS APPLIED TO A WOD – AMRAP 16 MIN

200 M RUN
15 WALL BALL SHOTS
15 BOX JUMP / STEP UPS
I know I’ve posted about it in each blog this week, but it’s THAT important!

Our free Nutrtion Worshop is THIS Saturday, April 16 @ 12:00pm after Oly Class.

One of the most common questions I’ve been asked about the workshop is, “Is it only about eating Paleo?”

The answer is very simple: NO.

Paleo is a popular nutrition choice among CrossFitters, there’s no doubt about that.  There are many benefits to eating Paleo not just as an athlete, but as a lifestyle.

If you know little about diet, are overweight, have stomach issues or other medical complications, there is no doubt that eating Paleo is a great choice to kickstart a change, maintain your health, or even improve it dramatically.

Arielle Zieja who is hosting our Workshop is a Certified Nutritionist who’s life was quite literally saved by the Paleo diet, and I’m excited for her to share the story of how it changed her life…and how it can change yours.

HOWEVER…

Paleo is not the only choice, and it is not even the best choice in every case.

Some of us train at a very high volume, or with a virtuosity or intensity that can’t always be sustained by the restrictions of a 100% Paleo diet.

We will be discussing alternative options and food choices and nutrition for a variety of goals.

Most importantly, it’s a forum for YOU to ask questions about nutrition.

It’s FREE, it’s important for everybody, and I hope to see you ALL there!

Weekend Schedule:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: Olympic Drills for Skills
  • Saturday @ 12pm: Nutrition Workshop
  • Sunday@ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

Group Warmup & Mobility

PARTNER WOD – TEAMS OF 2 “FOLLOW ME”

“Follow Me” Style Relay – P1 In the lead:

20 CAL BIKE
20 BOX JUMPS
20 BURPEES
20 WALL BALL
10 MUSCLE-UPS or 20 PULL UPS
+
SHARED WORK: 2000 M ROW (1 Person at a time, break up however)
+
“Follow Me” Style Relay – P2 in the lead:
10 MUSCLE-UPS or 20 PULL UPS
20 WALL BALL SHOTS
20 BURPEES
20 BOX JUMPS
20 CAL BIKE

Fusion (6:30pm):

Group Warmup & Mobility

PARTNER WOD!

Complete this Chipper, sharing work – one person works at a time, except during the runs – both people run same time, same distance. EMOM both partners must stop and do 2 Burpees.

100 x SLAM BALLS
200 M RUN (Must be done as 2 x 100 M Each, so you can hear the call for burpees)
100 x WALL BALL SIT UPS (PASS BALL)
200 M RUN (2 x 100 M Each)
100 x SINGLE ARM DB SNATCHES
200 M RUN (2 x 100 M Each)
100 x WALL BALL OH WALKING LUNGES
200 M RUN (2 x 100 M Each)

momWOD:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

 
I know I’ve posted about it in each blog this week, but it’s THAT important!

Our free Nutrtion Worshop is THIS Saturday, April 16 @ 12:00pm after Oly Class.

One of the most common questions I’ve been asked about the workshop is, “Is it only about eating Paleo?”

The answer is very simple: NO.

Paleo is a popular nutrition choice among CrossFitters, there’s no doubt about that.  There are many benefits to eating Paleo not just as an athlete, but as a lifestyle.

If you know little about diet, are overweight, have stomach issues or other medical complications, there is no doubt that eating Paleo is a great choice to kickstart a change, maintain your health, or even improve it dramatically.

Arielle Zieja who is hosting our Workshop is a Certified Nutritionist who’s life was quite literally saved by the Paleo diet, and I’m excited for her to share the story of how it changed her life…and how it can change yours.

HOWEVER…

Paleo is not the only choice, and it is not even the best choice in every case.

Some of us train at a very high volume, or with a virtuosity or intensity that can’t always be sustained by the restrictions of a 100% Paleo diet.

We will be discussing alternative options and food choices and nutrition for a variety of goals.

Most importantly, it’s a forum for YOU to ask questions about nutrition.

It’s FREE, it’s important for everybody, and I hope to see you ALL there!

Weekend Schedule:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: Olympic Drills for Skills
  • Saturday @ 12pm: Nutrition Workshop
  • Sunday@ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

Group Warmup & Mobility

PARTNER WOD – TEAMS OF 2 “FOLLOW ME”

“Follow Me” Style Relay – P1 In the lead:

20 CAL BIKE
20 BOX JUMPS
20 BURPEES
20 WALL BALL
10 MUSCLE-UPS or 20 PULL UPS
+
SHARED WORK: 2000 M ROW (1 Person at a time, break up however)
+
“Follow Me” Style Relay – P2 in the lead:
10 MUSCLE-UPS or 20 PULL UPS
20 WALL BALL SHOTS
20 BURPEES
20 BOX JUMPS
20 CAL BIKE

Fusion (6:30pm):

Group Warmup & Mobility

PARTNER WOD!

Complete this Chipper, sharing work – one person works at a time, except during the runs – both people run same time, same distance. EMOM both partners must stop and do 2 Burpees.

100 x SLAM BALLS
200 M RUN (Must be done as 2 x 100 M Each, so you can hear the call for burpees)
100 x WALL BALL SIT UPS (PASS BALL)
200 M RUN (2 x 100 M Each)
100 x SINGLE ARM DB SNATCHES
200 M RUN (2 x 100 M Each)
100 x WALL BALL OH WALKING LUNGES
200 M RUN (2 x 100 M Each)

momWOD:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

 
I love this photo of Diana from 16.5.  The composition is amazing (thanks CVL). The look of determination on her face tells a story about that moment in time.

The setting sun is bursting from the background in a white hot array that beckons us all to it.

That sunburst is a good reminder to heed it’s call and go beyond the roll-up door at the gym.

I’ve really been enjoying the running we’ve been doing on Thursdays.  It’s so nice to get out of the gym, sweat a little, breathe in the air, and take our fitness into the world.

CrossFit should be training for life!  Our skills are to make us functional outside of the gym, and to be used to complement our other activities.

Murph is coming, summer is coming, and hopefully that means more time outdoors enjoying the sun and beautiful California weather.

Don’t forget!  If you need help getting “Summer body ready”, we have our Nutrition Challenge starting on Sunday!

Sign-up in the lobby before then so we can get you all the necessary details, and don’t forget that test-in baseline will be THIS Saturday at noon, and the Challenge itself kicks off Sunday, May 1st!

In the meantime…

Let’s not get so caught up on what we can do inside the gym, that we forget there is a world outside of it!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: LEG VOLUME:

3 SETS:
A1: Front Squat 8-10 Reps; rest 30 Sec
A2: Wall Ball x 20 UB Reps; rest 60 sec
A3: Barbell Reverse Lunges 8-10 Reps (do 8 on Right, then 8 on left); rest 30 Sec
A4: Barbell Glute Bridges or Hip Thrusts 8-10 Reps (will use same BB for all sets); rest 60

WOD: ALT EMOM 15 (3 STATIONS):

MIN 1: 40 SEC DOUBLE UNDERS / 20 SEC REST
MIN 2: 40 SEC BURPEE BOX JUMPS / 20 SEC REST
MIN 3: 40 SEC KB SWINGS / 20 SEC REST

Fusion (6:30pm):

Group Warmup & Mobility

ALT EMOM 16:

MIN 1: 8 CAL / 10 CAL AIR ASSAULT
MIN 2: 8 x 10 M SHUTTLE RUN
MIN 3: 8 x BOX JUMPS
MIN 4: 8 x SIT UPS

REST 2 MINUTES

ALT EMOM 16:

MIN 1: 10 CAL / 15 CAL ROW
MIN 2: 20-30 DUBS
MIN 3: BURPEES
MIN 4: SIT UPS

momWOD:

Group Warmup & Mobility

Body Composition

3 SETS: Upper Body Pull & Push
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

3 SETS: Lower Body Unilateral Leg Strength & Core
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

WOD: ALT EMOM 15 (5 SETS)

MIN 1: AIR ASSAULT – 8 CALS
MIN 2: BURPEES
MIN 3: KB SWINGS


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: Flat Bench Stripping – RE-VISIT

We are revisiting this complex one more time, now that expectations are set. Complete one set
A: Flat Bench Press – Stripping Drop Sets

Set 1: – chose a weight you’d fail at 4-6 reps. (Example #95)
Set 2: – strip weight by 10lbs: 8-10 reps (Eg. 85)
Set 3: – strip weight by 10lbs 10-12 reps (Eg. 75)
Set 4: – strip weight by 10lbs 12-15 reps (Eg. 65)
Set 5: – strip weight by 20lbs 15-20 reps (Eg. 45)

Rules: 1st set should be heaviest. No rest in between drops. Men may drop by #10-20 each set, women may want to do #5. Ensure training partner strips weights for you.
+
B: Hanging Bent Knee to L Sits x 20 Reps; rest in rotation

WOD: 20 MIN AMRAP:

400 M RUN
30 DB SNATCH (ALT ARMS, 15 EACH)
15 PULL UPS (May sub 5 MUSCLE UPS)

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

Strength, Technique & Development: German Volume Bench Press

German Volume Bench Press!
AT 50% (or relatively scaled loads) perform the following. If scaled correctly, you should start dropping reps by set 6 or 7. Terminate the set if you fail. Rest 60 seconds. then continue with next set.

10 Reps x Bench Press x 10 Sets ; Rest exactly 60 seconds between sets.

WOD: AMRAP 12 MIN:

6 RING ROWS or PULL UPS
8 DB PUSH PRESS
12 BOX JUMPS / STEP UPS
I know I’ve posted about it in each blog this week, but it’s THAT important!

Our free Nutrtion Worshop is THIS Saturday, April 16 @ 12:00pm after Oly Class.

One of the most common questions I’ve been asked about the workshop is, “Is it only about eating Paleo?”

The answer is very simple: NO.

Paleo is a popular nutrition choice among CrossFitters, there’s no doubt about that.  There are many benefits to eating Paleo not just as an athlete, but as a lifestyle.

If you know little about diet, are overweight, have stomach issues or other medical complications, there is no doubt that eating Paleo is a great choice to kickstart a change, maintain your health, or even improve it dramatically.

Arielle Zieja who is hosting our Workshop is a Certified Nutritionist who’s life was quite literally saved by the Paleo diet, and I’m excited for her to share the story of how it changed her life…and how it can change yours.

HOWEVER…

Paleo is not the only choice, and it is not even the best choice in every case.

Some of us train at a very high volume, or with a virtuosity or intensity that can’t always be sustained by the restrictions of a 100% Paleo diet.

We will be discussing alternative options and food choices and nutrition for a variety of goals.

Most importantly, it’s a forum for YOU to ask questions about nutrition.

It’s FREE, it’s important for everybody, and I hope to see you ALL there!

Weekend Schedule:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: Olympic Drills for Skills
  • Saturday @ 12pm: Nutrition Workshop
  • Sunday@ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

Group Warmup & Mobility

PARTNER WOD – TEAMS OF 2 “FOLLOW ME”

“Follow Me” Style Relay – P1 In the lead:

20 CAL BIKE
20 BOX JUMPS
20 BURPEES
20 WALL BALL
10 MUSCLE-UPS or 20 PULL UPS
+
SHARED WORK: 2000 M ROW (1 Person at a time, break up however)
+
“Follow Me” Style Relay – P2 in the lead:
10 MUSCLE-UPS or 20 PULL UPS
20 WALL BALL SHOTS
20 BURPEES
20 BOX JUMPS
20 CAL BIKE

Fusion (6:30pm):

Group Warmup & Mobility

PARTNER WOD!

Complete this Chipper, sharing work – one person works at a time, except during the runs – both people run same time, same distance. EMOM both partners must stop and do 2 Burpees.

100 x SLAM BALLS
200 M RUN (Must be done as 2 x 100 M Each, so you can hear the call for burpees)
100 x WALL BALL SIT UPS (PASS BALL)
200 M RUN (2 x 100 M Each)
100 x SINGLE ARM DB SNATCHES
200 M RUN (2 x 100 M Each)
100 x WALL BALL OH WALKING LUNGES
200 M RUN (2 x 100 M Each)

momWOD:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

 
I love this photo of Diana from 16.5.  The composition is amazing (thanks CVL). The look of determination on her face tells a story about that moment in time.

The setting sun is bursting from the background in a white hot array that beckons us all to it.

That sunburst is a good reminder to heed it’s call and go beyond the roll-up door at the gym.

I’ve really been enjoying the running we’ve been doing on Thursdays.  It’s so nice to get out of the gym, sweat a little, breathe in the air, and take our fitness into the world.

CrossFit should be training for life!  Our skills are to make us functional outside of the gym, and to be used to complement our other activities.

Murph is coming, summer is coming, and hopefully that means more time outdoors enjoying the sun and beautiful California weather.

Don’t forget!  If you need help getting “Summer body ready”, we have our Nutrition Challenge starting on Sunday!

Sign-up in the lobby before then so we can get you all the necessary details, and don’t forget that test-in baseline will be THIS Saturday at noon, and the Challenge itself kicks off Sunday, May 1st!

In the meantime…

Let’s not get so caught up on what we can do inside the gym, that we forget there is a world outside of it!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: LEG VOLUME:

3 SETS:
A1: Front Squat 8-10 Reps; rest 30 Sec
A2: Wall Ball x 20 UB Reps; rest 60 sec
A3: Barbell Reverse Lunges 8-10 Reps (do 8 on Right, then 8 on left); rest 30 Sec
A4: Barbell Glute Bridges or Hip Thrusts 8-10 Reps (will use same BB for all sets); rest 60

WOD: ALT EMOM 15 (3 STATIONS):

MIN 1: 40 SEC DOUBLE UNDERS / 20 SEC REST
MIN 2: 40 SEC BURPEE BOX JUMPS / 20 SEC REST
MIN 3: 40 SEC KB SWINGS / 20 SEC REST

Fusion (6:30pm):

Group Warmup & Mobility

ALT EMOM 16:

MIN 1: 8 CAL / 10 CAL AIR ASSAULT
MIN 2: 8 x 10 M SHUTTLE RUN
MIN 3: 8 x BOX JUMPS
MIN 4: 8 x SIT UPS

REST 2 MINUTES

ALT EMOM 16:

MIN 1: 10 CAL / 15 CAL ROW
MIN 2: 20-30 DUBS
MIN 3: BURPEES
MIN 4: SIT UPS

momWOD:

Group Warmup & Mobility

Body Composition

3 SETS: Upper Body Pull & Push
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

3 SETS: Lower Body Unilateral Leg Strength & Core
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

WOD: ALT EMOM 15 (5 SETS)

MIN 1: AIR ASSAULT – 8 CALS
MIN 2: BURPEES
MIN 3: KB SWINGS


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: Flat Bench Stripping – RE-VISIT

We are revisiting this complex one more time, now that expectations are set. Complete one set
A: Flat Bench Press – Stripping Drop Sets

Set 1: – chose a weight you’d fail at 4-6 reps. (Example #95)
Set 2: – strip weight by 10lbs: 8-10 reps (Eg. 85)
Set 3: – strip weight by 10lbs 10-12 reps (Eg. 75)
Set 4: – strip weight by 10lbs 12-15 reps (Eg. 65)
Set 5: – strip weight by 20lbs 15-20 reps (Eg. 45)

Rules: 1st set should be heaviest. No rest in between drops. Men may drop by #10-20 each set, women may want to do #5. Ensure training partner strips weights for you.
+
B: Hanging Bent Knee to L Sits x 20 Reps; rest in rotation

WOD: 20 MIN AMRAP:

400 M RUN
30 DB SNATCH (ALT ARMS, 15 EACH)
15 PULL UPS (May sub 5 MUSCLE UPS)

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

Strength, Technique & Development: German Volume Bench Press

German Volume Bench Press!
AT 50% (or relatively scaled loads) perform the following. If scaled correctly, you should start dropping reps by set 6 or 7. Terminate the set if you fail. Rest 60 seconds. then continue with next set.

10 Reps x Bench Press x 10 Sets ; Rest exactly 60 seconds between sets.

WOD: AMRAP 12 MIN:

6 RING ROWS or PULL UPS
8 DB PUSH PRESS
12 BOX JUMPS / STEP UPS
If you missed Monday’s blog, go back and check it out.  If for nothing else than just for the awesome embarrassing pictures of me.

To be honest though, I can’t say I’m as much embarrassed of those pictures as I am sad for the guy I used to be.  Even more than that, I’m proud of the hard work that got me where I’m at now.

That hard work had to do with nutrition.  As promised in Monday’s blog, today I bring you ALL the details of our next big community event.

This is the perfect way to get ready for Memorial Day Murph, and the BEST way to get in shape for the start of summer!

30 Day “Eat Clean for Summer Lean”

Here’s the Scoop:

THE DATES:

  • Sunday, May 1 – Monday, May 30
  • Check-In: Saturday, April 30 @ 12:00pm
    • “Baseline” Workout
    • May be completed any time during the first week.
  • Check-Out: Thursday, May 26 – Monday, May 30
    • Re-test of “baseline” workout from check-in
    • May be re-tested as many times as you want during the above dates!

THE TRACKS:

  • Strict Paleo:
    • New to nutrition & healthy eating
    • Need a “re-set” for your body
    • Unfamiliar with Paleo
    • Weight loss & toning
    • Ability to transition from caffeine, preservatives, & sugars
  • Athlete:
    • All of the above, plus:
    • Additional allotments for higher training volume
    • Supplementation allowances

WHAT IS IN THE CHALLENGE?

  • Meal plans & recipes
  • Private Facebook support group
  • 1 on 1 emails with Certified Nutrition Coach Arielle Zieja
  • Food journals
  • Weekly bonus workouts
  • Body fat testing
  • Check-in & check-out “baseline” workouts
  • Video guides & audiobooks
  • Shopping, cooking, & money saving tips

WHO IS IN CHARGE OF THE NUTRITION?

  • Certified Nutrition Coach, Counselor, & Personal Trainer Arielle Zieja (www.ariellezieja.com)

HOW MUCH?

  • ALL of the above for only $70.00!
  • Sign-up by the end of this week (Sunday, April 24) and get 15% off.  That’s just $60.00!

I’m so excited to provide such a great opportunity for all of us to bond as a community even more, and I look forward to getting ready for Murph and for summer with ALL of you!


Wednesday’s Training:

CrossFit:

A: GROUP WARMUP & MOBILITY

B: PRE-WOD SKILL WORK: 5 MIN PULL UP PROGRESSION

C: STRENGTH, TECHNIQUE & DEVELOPMENT: THE CLEAN

Drill #1: 3 Reps of “”Arch Angel”” Drops w/ 10 sec hold

Drill #2: 3 Reps Hang Clean:
– Vertical Dip
– Torso Hinge (to knee/below)
– Superman Pull (Sweep)
– Hit & Catch (via arch angel)

Drill #3: Halting Clean Grip DL @ 11X5 x 3 Reps

PRACTICE: 1 “Squat” Clean (from floor) + 1 Hang Clean EMOM 12 MINUTES. Add weight.

D: WOD – ALT. EMOM x 5 ROUNDS (15 MINUTES):

MIN 1: 8 CAL/ 10 CAL – AIR ASSAULT BIKE
MIN 2: 8 BURPEE BOX JUMPS
MIN 3: 8 ALT. DB SNATCHES (HEAVY)

Fusion (6:30pm):

GROUP WARM-UP & MOBILITY:

WOD:

COMPLETE 3 ROUNDS. YOU MUST DO ONE SET EACH WITH RUN, BIKE, & ROW.

3 MINUTES OF 10 M SHUTTLE RUN, ROW, OR BIKE.

:30 REST/TRANSITION

5 MIN AMRAP:

5 PULL-UPS
10 PUSH-UPS
15 AIR SQUATS

:90 REST.

momWOD:

Group Warmup & Mobility

 

Barbell Strength – Squat “Drop Sets”:

Spend 5 minutes working up to a challenging Back Squat (what would be heavy for 5-6)

3 SETS:
A1: Barbell Back Squat @ 40X1; 4-6 Reps (coach to count tempo); rest 30 sec (drop lbs)
A2: Barbell Back Squat x 12 Unbroken Reps (weight should be 40-50 % lighter than A1)
A3: Wall Ball Shots x 24 Reps; rest 60 sec
WOD: AMRAP LADDER 15 MINUTES:

1 BURPEE + 10 M SHUTTLE RUN + 1 KB SWING + 10 M SHUTTLE RUN
2 BURPEE + 10 M SHUTTLE RUN + 2 KB SWING + 10 M SHUTTLE RUN
….adding +1 Rep to Burpees and KBS each round. Runs stay the same.


Thursday’s Training:

CrossFit:

A: GROUP WARMUP & MOBILITY

B: TEST PULL UP PROGRESSION

C: RUNNING – MURPH PREP:

400 M RUN
+
200 M WALK
* Keep efforts consistent @ 91-96% PRE. Longer distance this week, shorter rest.

AMRAP IN 30 MINUTES
+
10 MIN COOL DOWN & STRETCH

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

Barbell Strength, Technique & Development: THE DEADLIFT

Practice: 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)
Work Sets: 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

WOD: IN 20 MIN:

50 RING ROWS
+
AMRAP IN TIME REMAINING:

30 KB SWINGS
20 M S.A KB WAITER’S CARRY (EACH ARM)
10 KB GOBLET SQUATS
5 BURPEES
I know I’ve posted about it in each blog this week, but it’s THAT important!

Our free Nutrtion Worshop is THIS Saturday, April 16 @ 12:00pm after Oly Class.

One of the most common questions I’ve been asked about the workshop is, “Is it only about eating Paleo?”

The answer is very simple: NO.

Paleo is a popular nutrition choice among CrossFitters, there’s no doubt about that.  There are many benefits to eating Paleo not just as an athlete, but as a lifestyle.

If you know little about diet, are overweight, have stomach issues or other medical complications, there is no doubt that eating Paleo is a great choice to kickstart a change, maintain your health, or even improve it dramatically.

Arielle Zieja who is hosting our Workshop is a Certified Nutritionist who’s life was quite literally saved by the Paleo diet, and I’m excited for her to share the story of how it changed her life…and how it can change yours.

HOWEVER…

Paleo is not the only choice, and it is not even the best choice in every case.

Some of us train at a very high volume, or with a virtuosity or intensity that can’t always be sustained by the restrictions of a 100% Paleo diet.

We will be discussing alternative options and food choices and nutrition for a variety of goals.

Most importantly, it’s a forum for YOU to ask questions about nutrition.

It’s FREE, it’s important for everybody, and I hope to see you ALL there!

Weekend Schedule:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: Olympic Drills for Skills
  • Saturday @ 12pm: Nutrition Workshop
  • Sunday@ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

Group Warmup & Mobility

PARTNER WOD – TEAMS OF 2 “FOLLOW ME”

“Follow Me” Style Relay – P1 In the lead:

20 CAL BIKE
20 BOX JUMPS
20 BURPEES
20 WALL BALL
10 MUSCLE-UPS or 20 PULL UPS
+
SHARED WORK: 2000 M ROW (1 Person at a time, break up however)
+
“Follow Me” Style Relay – P2 in the lead:
10 MUSCLE-UPS or 20 PULL UPS
20 WALL BALL SHOTS
20 BURPEES
20 BOX JUMPS
20 CAL BIKE

Fusion (6:30pm):

Group Warmup & Mobility

PARTNER WOD!

Complete this Chipper, sharing work – one person works at a time, except during the runs – both people run same time, same distance. EMOM both partners must stop and do 2 Burpees.

100 x SLAM BALLS
200 M RUN (Must be done as 2 x 100 M Each, so you can hear the call for burpees)
100 x WALL BALL SIT UPS (PASS BALL)
200 M RUN (2 x 100 M Each)
100 x SINGLE ARM DB SNATCHES
200 M RUN (2 x 100 M Each)
100 x WALL BALL OH WALKING LUNGES
200 M RUN (2 x 100 M Each)

momWOD:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

 
I love this photo of Diana from 16.5.  The composition is amazing (thanks CVL). The look of determination on her face tells a story about that moment in time.

The setting sun is bursting from the background in a white hot array that beckons us all to it.

That sunburst is a good reminder to heed it’s call and go beyond the roll-up door at the gym.

I’ve really been enjoying the running we’ve been doing on Thursdays.  It’s so nice to get out of the gym, sweat a little, breathe in the air, and take our fitness into the world.

CrossFit should be training for life!  Our skills are to make us functional outside of the gym, and to be used to complement our other activities.

Murph is coming, summer is coming, and hopefully that means more time outdoors enjoying the sun and beautiful California weather.

Don’t forget!  If you need help getting “Summer body ready”, we have our Nutrition Challenge starting on Sunday!

Sign-up in the lobby before then so we can get you all the necessary details, and don’t forget that test-in baseline will be THIS Saturday at noon, and the Challenge itself kicks off Sunday, May 1st!

In the meantime…

Let’s not get so caught up on what we can do inside the gym, that we forget there is a world outside of it!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: LEG VOLUME:

3 SETS:
A1: Front Squat 8-10 Reps; rest 30 Sec
A2: Wall Ball x 20 UB Reps; rest 60 sec
A3: Barbell Reverse Lunges 8-10 Reps (do 8 on Right, then 8 on left); rest 30 Sec
A4: Barbell Glute Bridges or Hip Thrusts 8-10 Reps (will use same BB for all sets); rest 60

WOD: ALT EMOM 15 (3 STATIONS):

MIN 1: 40 SEC DOUBLE UNDERS / 20 SEC REST
MIN 2: 40 SEC BURPEE BOX JUMPS / 20 SEC REST
MIN 3: 40 SEC KB SWINGS / 20 SEC REST

Fusion (6:30pm):

Group Warmup & Mobility

ALT EMOM 16:

MIN 1: 8 CAL / 10 CAL AIR ASSAULT
MIN 2: 8 x 10 M SHUTTLE RUN
MIN 3: 8 x BOX JUMPS
MIN 4: 8 x SIT UPS

REST 2 MINUTES

ALT EMOM 16:

MIN 1: 10 CAL / 15 CAL ROW
MIN 2: 20-30 DUBS
MIN 3: BURPEES
MIN 4: SIT UPS

momWOD:

Group Warmup & Mobility

Body Composition

3 SETS: Upper Body Pull & Push
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

3 SETS: Lower Body Unilateral Leg Strength & Core
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

WOD: ALT EMOM 15 (5 SETS)

MIN 1: AIR ASSAULT – 8 CALS
MIN 2: BURPEES
MIN 3: KB SWINGS


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: Flat Bench Stripping – RE-VISIT

We are revisiting this complex one more time, now that expectations are set. Complete one set
A: Flat Bench Press – Stripping Drop Sets

Set 1: – chose a weight you’d fail at 4-6 reps. (Example #95)
Set 2: – strip weight by 10lbs: 8-10 reps (Eg. 85)
Set 3: – strip weight by 10lbs 10-12 reps (Eg. 75)
Set 4: – strip weight by 10lbs 12-15 reps (Eg. 65)
Set 5: – strip weight by 20lbs 15-20 reps (Eg. 45)

Rules: 1st set should be heaviest. No rest in between drops. Men may drop by #10-20 each set, women may want to do #5. Ensure training partner strips weights for you.
+
B: Hanging Bent Knee to L Sits x 20 Reps; rest in rotation

WOD: 20 MIN AMRAP:

400 M RUN
30 DB SNATCH (ALT ARMS, 15 EACH)
15 PULL UPS (May sub 5 MUSCLE UPS)

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

Strength, Technique & Development: German Volume Bench Press

German Volume Bench Press!
AT 50% (or relatively scaled loads) perform the following. If scaled correctly, you should start dropping reps by set 6 or 7. Terminate the set if you fail. Rest 60 seconds. then continue with next set.

10 Reps x Bench Press x 10 Sets ; Rest exactly 60 seconds between sets.

WOD: AMRAP 12 MIN:

6 RING ROWS or PULL UPS
8 DB PUSH PRESS
12 BOX JUMPS / STEP UPS
If you missed Monday’s blog, go back and check it out.  If for nothing else than just for the awesome embarrassing pictures of me.

To be honest though, I can’t say I’m as much embarrassed of those pictures as I am sad for the guy I used to be.  Even more than that, I’m proud of the hard work that got me where I’m at now.

That hard work had to do with nutrition.  As promised in Monday’s blog, today I bring you ALL the details of our next big community event.

This is the perfect way to get ready for Memorial Day Murph, and the BEST way to get in shape for the start of summer!

30 Day “Eat Clean for Summer Lean”

Here’s the Scoop:

THE DATES:

  • Sunday, May 1 – Monday, May 30
  • Check-In: Saturday, April 30 @ 12:00pm
    • “Baseline” Workout
    • May be completed any time during the first week.
  • Check-Out: Thursday, May 26 – Monday, May 30
    • Re-test of “baseline” workout from check-in
    • May be re-tested as many times as you want during the above dates!

THE TRACKS:

  • Strict Paleo:
    • New to nutrition & healthy eating
    • Need a “re-set” for your body
    • Unfamiliar with Paleo
    • Weight loss & toning
    • Ability to transition from caffeine, preservatives, & sugars
  • Athlete:
    • All of the above, plus:
    • Additional allotments for higher training volume
    • Supplementation allowances

WHAT IS IN THE CHALLENGE?

  • Meal plans & recipes
  • Private Facebook support group
  • 1 on 1 emails with Certified Nutrition Coach Arielle Zieja
  • Food journals
  • Weekly bonus workouts
  • Body fat testing
  • Check-in & check-out “baseline” workouts
  • Video guides & audiobooks
  • Shopping, cooking, & money saving tips

WHO IS IN CHARGE OF THE NUTRITION?

  • Certified Nutrition Coach, Counselor, & Personal Trainer Arielle Zieja (www.ariellezieja.com)

HOW MUCH?

  • ALL of the above for only $70.00!
  • Sign-up by the end of this week (Sunday, April 24) and get 15% off.  That’s just $60.00!

I’m so excited to provide such a great opportunity for all of us to bond as a community even more, and I look forward to getting ready for Murph and for summer with ALL of you!


Wednesday’s Training:

CrossFit:

A: GROUP WARMUP & MOBILITY

B: PRE-WOD SKILL WORK: 5 MIN PULL UP PROGRESSION

C: STRENGTH, TECHNIQUE & DEVELOPMENT: THE CLEAN

Drill #1: 3 Reps of “”Arch Angel”” Drops w/ 10 sec hold

Drill #2: 3 Reps Hang Clean:
– Vertical Dip
– Torso Hinge (to knee/below)
– Superman Pull (Sweep)
– Hit & Catch (via arch angel)

Drill #3: Halting Clean Grip DL @ 11X5 x 3 Reps

PRACTICE: 1 “Squat” Clean (from floor) + 1 Hang Clean EMOM 12 MINUTES. Add weight.

D: WOD – ALT. EMOM x 5 ROUNDS (15 MINUTES):

MIN 1: 8 CAL/ 10 CAL – AIR ASSAULT BIKE
MIN 2: 8 BURPEE BOX JUMPS
MIN 3: 8 ALT. DB SNATCHES (HEAVY)

Fusion (6:30pm):

GROUP WARM-UP & MOBILITY:

WOD:

COMPLETE 3 ROUNDS. YOU MUST DO ONE SET EACH WITH RUN, BIKE, & ROW.

3 MINUTES OF 10 M SHUTTLE RUN, ROW, OR BIKE.

:30 REST/TRANSITION

5 MIN AMRAP:

5 PULL-UPS
10 PUSH-UPS
15 AIR SQUATS

:90 REST.

momWOD:

Group Warmup & Mobility

 

Barbell Strength – Squat “Drop Sets”:

Spend 5 minutes working up to a challenging Back Squat (what would be heavy for 5-6)

3 SETS:
A1: Barbell Back Squat @ 40X1; 4-6 Reps (coach to count tempo); rest 30 sec (drop lbs)
A2: Barbell Back Squat x 12 Unbroken Reps (weight should be 40-50 % lighter than A1)
A3: Wall Ball Shots x 24 Reps; rest 60 sec
WOD: AMRAP LADDER 15 MINUTES:

1 BURPEE + 10 M SHUTTLE RUN + 1 KB SWING + 10 M SHUTTLE RUN
2 BURPEE + 10 M SHUTTLE RUN + 2 KB SWING + 10 M SHUTTLE RUN
….adding +1 Rep to Burpees and KBS each round. Runs stay the same.


Thursday’s Training:

CrossFit:

A: GROUP WARMUP & MOBILITY

B: TEST PULL UP PROGRESSION

C: RUNNING – MURPH PREP:

400 M RUN
+
200 M WALK
* Keep efforts consistent @ 91-96% PRE. Longer distance this week, shorter rest.

AMRAP IN 30 MINUTES
+
10 MIN COOL DOWN & STRETCH

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

Barbell Strength, Technique & Development: THE DEADLIFT

Practice: 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)
Work Sets: 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

WOD: IN 20 MIN:

50 RING ROWS
+
AMRAP IN TIME REMAINING:

30 KB SWINGS
20 M S.A KB WAITER’S CARRY (EACH ARM)
10 KB GOBLET SQUATS
5 BURPEES
Time is running out for the early bird special on our new “Eat Clean for Summer Lean” Nutrition Challenge!

Sign up by THIS Sunday, April 24 for 15% off and pay only $60.00 for the whole month long Challenge!

Can’t make it in to sign up?  No problem!  Drop me an email at dan@crossfithighvolage.com and let me know before Sunday and I’ll make sure you get the special deal!

Don’t know what I’m talking about?  Check out the spread in the lobby of the gym, or read on:

30 Day “Eat Clean for Summer Lean”

THE DATES:

  • Sunday, May 1 – Monday, May 30
  • Check-In: Saturday, April 30 @ 12:00pm
    • “Baseline” Workout
    • May be completed any time during the first week.
  • Check-Out: Thursday, May 26 – Monday, May 30
    • Re-test of “baseline” workout from check-in
    • May be re-tested as many times as you want during the above dates!

THE TRACKS:

  • Strict Paleo:
    • New to nutrition & healthy eating
    • Need a “re-set” for your body
    • Unfamiliar with Paleo
    • Weight loss & toning
    • Ability to transition from caffeine, preservatives, & sugars
  • Athlete:
    • All of the above, plus:
    • Additional allotments for higher training volume
    • Supplementation allowances

WHAT IS IN THE CHALLENGE?

  • Meal plans & recipes
  • Private Facebook support group
  • 1 on 1 emails with Certified Nutrition Coach Arielle Zieja
  • Food journals
  • Weekly bonus workouts
  • Body fat testing
  • Check-in & check-out “baseline” workouts
  • Video guides & audiobooks
  • Shopping, cooking, & money saving tips

WHO IS IN CHARGE OF THE NUTRITION?

  • Certified Nutrition Coach, Counselor, & Personal Trainer Arielle Zieja (www.ariellezieja.com)

HOW MUCH?

  • ALL of the above for only $70.00!
  • Sign-up by the end of this week (Sunday, April 24) and get 15% off.  That’s just $60.00!

Regular schedule this weekend!

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: Olympic Weightlifting (don’t forget that we offer DAYCARE for this class!)
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A: GROUP WARMUP & MOBILITY

B: PARTNER WOD @ DEUX:

WOD 1: 15 MIN AMRAP:

P1: 15 DB THRUSTERS
WHILE
P2: AMRAP PULL UPS
THEN SWITCH (P2 does Thrusters, P1 does B-Pull Ups)
+
BOTH: 15 HR PUSH UPS (Scale to reg or roll ups)

REST 3-5 MINUTES

WOD 2: FOR TIME CHIPPER

Share the work load, one person working at a time.

100 WBS
80 “BALLER” WALKING LUNGES (Must pass KB around front leg when lunging)
60 KB SWINGS
40 PISTOLS (Scale to SL Squat to Box)
20 SINGLE LEG BURPEES

Fusion (6:30pm):

Group Warmup & Mobility

PART 1: 10 MIN AMRAP

20 M S.A KB WAITER’S CARRY – EACH ARM
20 DOUBLE UNDERS (40 singles)
20 M FARMER’S CARRY – HEAVY
20 SIT UPS

REST 2-5 MINUTES

PART 2: ALT. EMOM x 24 MIN (4 SETS)

MIN 1: 8-10 REPS KB SWING – RUSSIAN
MIN 2: 8-10 REPS SINGLE ARM KB PUSH PRESS (RIGHT)
MIN 3: 8-10 REPS SINGLE ARM KB PUSH PRESS (LEFT)
MIN 4: 6-8 BURPEE BOX JUMPS
MIN 5: 8-10 SIDE PLANK ARCH UPS (RIGHT)
MIN 6: 8-10 SIDE PLANK ARCH UPS (LEFT)

momWOD:

Group Warmup & Mobility

PARTNER WOD – TEAMS OF 2 “FOLLOW ME”

P1 STARTS THE WORK, WITHOUT REST, COMPLETING WORK AT EACH STATION AND MOVING TO NEXT. WHEN P1 FINISHES FIRST MOVEMENT, P2 FOLLOWS BEHIND AND STARTS THE SAME WORK – HOWEVER, P2 CANNOT BY-PASS P2 – HE/SHE MUST REST/ WAIT FOR P1 TO FINISH WHICHEVER STATION HE/SHE IS ON BEFORE STARTING IT. WHEN BOTH PARTNERS COMPLETE THE FIRST LEG, THEY COMPLETE THE SHARED WORK IN THE MIDDLE. ONCE THAT IS DONE, THEY WORK BACK UP THE LADDER, THIS TIME P2 IS IN THE LEAD.

“Follow Me” Style Relay – P1 In the lead:
10 CAL BIKE
15 BURPEES
20 BOX JUMP /STEP UPS
25 WALL BALL SHOTS
30 WALKING LUNGES (Total steps, DB’s ok)
35 SIT UPS
+
SHARED WORK: 2000 M ROW (1 Person at a time, break up however)
+
“Follow Me” Style Relay – P2 in the lead:
35 SIT UPS
30 WALKING LUNGES
25 WALL BALL SHOTS
20 BOX JUMP / STEP UPS
15 BURPEES
10 CAL BIKE