Dat strongWOD doe

THESE guys are anonymous, but you don’t have to be!

We had a pretty great Halloween Party over the weekend!  Check out the pictures all over Instagram & Facebook!

One of the best parts of community events that happen outside of the gym and away from the distraction of our daily fitness is the extra time & focus for bonding.

It’s so often that we’re caught up in the anxiety over the WOD, or mobilizing for a lift, or rushing in from work to make it to class on time.  Afterward it’s often just as frantic of a frenzy.

Taking things outside the gym is a great way to get to know your fellow community members, learn a little something about them you didn’t know, and make a new friend.

How much do you really know about the people you sweat with every day?  What do they do for a living? Do they have kids?  What are their hobbies?  Do you know their last name?  Do you even know their first name??

My top priority at the gym is fostering a great community.  If we have a strong foundation of friendship, camaraderie, & mutual support, then everything else falls into place.

I put forth this challenge to each of you this week:

  • Warm-up or cool down & roll out with a person or group that you don’t know their name(s).
  • Strike up a conversation with someone that goes to a different class time than you.
  • Walk a 400m after class to cool down with someone that you’ve never talked to.

If we each do one of these things this week, it’ll be a great push in the right direction!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Horizontal chest pressing strength (bench press)

Scapular posterior pulling strength (lawnmower row)

Aerobic repeatability (WOD)

Tuesday:

Hamstring & glute strength (deadlift)

Aerobic steady state capacity (WOD)

Wednesday:

Overhead stability & core strength (overhead squat)

Core & uni-lateral stabilization endurance (WOD)

Thursday:

Generating power from hip extension (WOD A)

Anaerobic Lactic Power (WOD B)

Core endurance (cookie)

Friday:

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

A1)BENCH PRESS x 5 REPS; building in weight

A2) LAWN MOWER PULL x 8; build as needed

B) WOD- 21 MIN ALT EMOM:

MIN 1 BURPEES
MIN 2 WALKING LUNGES
MIN 3 SIT-UPS

*score is lowest reps of each

Fusion:

Perform all movements Tabata Style – Work :20 / Rest :10 (36 MIN PROGRAM)

A: 0:00-4:00: KB SWINGS (4 Sets @ :20 / :10)
4:00-6:00: SIT UPS or V-UPS (2 Sets @ :20/:10)
6:00-8:00: HOLLOW BODY HOLDS (Max Compression) (2 Sets @ :20 / :10)
8:00-9:00: REST 1 MIN

B: 9:00-13:00: ALT. KB SNATCH (or C&P) (4 Sets @ :20/:10)
13:00-15:00: PUSH UPS/ ROLL UPS (2 Sets @ :20 / :10)
15:00-17:00: FRONT PLANK HOLD (2 Sets @ :20/:10)
17:00-18:00: REST 1 MIN

C: 18:00 – 27:00 – REPEAT SECTION “A”
D: 27:00- 36:00 – REPEAT SECION “B”

momWOD:

A: Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; 30 sec rest
A2: DB Reverse Lunges x 8 Reps each leg (all R then all L); 30 sec rest

3 SETS:
B1: Single Arm DB Push Press @ 40X2; 6 Reps each arm; 30 sec rest
B2: Russian Step Ups (with or w/o DB) x 8 Reps each leg (all R then all L); 30 sec rest

B: WOD – FOR TIME:

1000 M ROW + 30 BURPEES


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM DEADLIFT:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%

B) WOD- 3 rounds:

3 MIN ROW FOR CAL
1 MIN FOR 14 BOX STEP-UPS
1 MIN FOR 90 SINGLE JUMP ROPE PASSES
1 MIN FOR 20 WALL BALL

*SUBTRACT 1 CAL FROM SCORE FOR EACH REP NOT PERFORMED ON ABOVE LIST
*SCORE IS CAL

Fitness:

Body Composition:

3 SETS:
A1: DB Rear-Elevated Split Squats @ 30X1; 8 Reps each leg (20 sec between); 30 sec
A2: 30 SEC Hollow Body Hold (max compression); 30 sec rest

WOD: 16 MIN AMRAP:

10 RING ROWS (or PULL UPS)
20 WALL BALL
10 PUSH UPS (Roll ups)
20 BOX JUMP / STEP UPS
10 SIT UPS ( or EVIL WHEELS)

spinWOD:

15 seconds ON/1 minute OFF for 16 sets (switch stations during the 1 minute rest)
A1. Assault bike

          A2. Mountain climbers

Rest for 4 minutes

B) 2 minute ON/2 minute OFF for 3 sets. (switch during rest)
B1. Assault bike
B2. Dung Beetles (bear crawling while rolling a slam ball)


THESE guys are anonymous, but you don’t have to be!

We had a pretty great Halloween Party over the weekend!  Check out the pictures all over Instagram & Facebook!

One of the best parts of community events that happen outside of the gym and away from the distraction of our daily fitness is the extra time & focus for bonding.

It’s so often that we’re caught up in the anxiety over the WOD, or mobilizing for a lift, or rushing in from work to make it to class on time.  Afterward it’s often just as frantic of a frenzy.

Taking things outside the gym is a great way to get to know your fellow community members, learn a little something about them you didn’t know, and make a new friend.

How much do you really know about the people you sweat with every day?  What do they do for a living? Do they have kids?  What are their hobbies?  Do you know their last name?  Do you even know their first name??

My top priority at the gym is fostering a great community.  If we have a strong foundation of friendship, camaraderie, & mutual support, then everything else falls into place.

I put forth this challenge to each of you this week:

  • Warm-up or cool down & roll out with a person or group that you don’t know their name(s).
  • Strike up a conversation with someone that goes to a different class time than you.
  • Walk a 400m after class to cool down with someone that you’ve never talked to.

If we each do one of these things this week, it’ll be a great push in the right direction!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Horizontal chest pressing strength (bench press)

Scapular posterior pulling strength (lawnmower row)

Aerobic repeatability (WOD)

Tuesday:

Hamstring & glute strength (deadlift)

Aerobic steady state capacity (WOD)

Wednesday:

Overhead stability & core strength (overhead squat)

Core & uni-lateral stabilization endurance (WOD)

Thursday:

Generating power from hip extension (WOD A)

Anaerobic Lactic Power (WOD B)

Core endurance (cookie)

Friday:

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

A1)BENCH PRESS x 5 REPS; building in weight

A2) LAWN MOWER PULL x 8; build as needed

B) WOD- 21 MIN ALT EMOM:

MIN 1 BURPEES
MIN 2 WALKING LUNGES
MIN 3 SIT-UPS

*score is lowest reps of each

Fusion:

Perform all movements Tabata Style – Work :20 / Rest :10 (36 MIN PROGRAM)

A: 0:00-4:00: KB SWINGS (4 Sets @ :20 / :10)
4:00-6:00: SIT UPS or V-UPS (2 Sets @ :20/:10)
6:00-8:00: HOLLOW BODY HOLDS (Max Compression) (2 Sets @ :20 / :10)
8:00-9:00: REST 1 MIN

B: 9:00-13:00: ALT. KB SNATCH (or C&P) (4 Sets @ :20/:10)
13:00-15:00: PUSH UPS/ ROLL UPS (2 Sets @ :20 / :10)
15:00-17:00: FRONT PLANK HOLD (2 Sets @ :20/:10)
17:00-18:00: REST 1 MIN

C: 18:00 – 27:00 – REPEAT SECTION “A”
D: 27:00- 36:00 – REPEAT SECION “B”

momWOD:

A: Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; 30 sec rest
A2: DB Reverse Lunges x 8 Reps each leg (all R then all L); 30 sec rest

3 SETS:
B1: Single Arm DB Push Press @ 40X2; 6 Reps each arm; 30 sec rest
B2: Russian Step Ups (with or w/o DB) x 8 Reps each leg (all R then all L); 30 sec rest

B: WOD – FOR TIME:

1000 M ROW + 30 BURPEES


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM DEADLIFT:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%

B) WOD- 3 rounds:

3 MIN ROW FOR CAL
1 MIN FOR 14 BOX STEP-UPS
1 MIN FOR 90 SINGLE JUMP ROPE PASSES
1 MIN FOR 20 WALL BALL

*SUBTRACT 1 CAL FROM SCORE FOR EACH REP NOT PERFORMED ON ABOVE LIST
*SCORE IS CAL

Fitness:

Body Composition:

3 SETS:
A1: DB Rear-Elevated Split Squats @ 30X1; 8 Reps each leg (20 sec between); 30 sec
A2: 30 SEC Hollow Body Hold (max compression); 30 sec rest

WOD: 16 MIN AMRAP:

10 RING ROWS (or PULL UPS)
20 WALL BALL
10 PUSH UPS (Roll ups)
20 BOX JUMP / STEP UPS
10 SIT UPS ( or EVIL WHEELS)

spinWOD:

15 seconds ON/1 minute OFF for 16 sets (switch stations during the 1 minute rest)
A1. Assault bike

          A2. Mountain climbers

Rest for 4 minutes

B) 2 minute ON/2 minute OFF for 3 sets. (switch during rest)
B1. Assault bike
B2. Dung Beetles (bear crawling while rolling a slam ball)


Haven’t been to our strongWOD on Saturdays yet?  Haven’t been in awhile?

Well no time like the present to come on by, or come on back!

This strongWOD cycle is winding down and will be coming to a close soon, and our Olympic Drills for Skills class will be returning.

These classes naturally run in cycles, but YOUR attendance is important to how long those cycles last.  We want to give you what you want, so show us by showing up!

We’re due to have some milder weather this weekend, and Chico has been hard at work making some NEW Atlas stones in lighter and different weights so we have even more variety for your training!

What does Coach Jose have in store for us this Saturday?  Only one way to find out!

Regular Schedule this Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: strongWOD
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

5 x 5 CLOSE GRIP BENCH PRESS

B) WOD: 20 MIN AMRAP FOR CAL:

6 BURPEES
10 PUSH PRESS
10 KB SWINGS

MAX CAL ROW

*Teams of 3. P1 performs 1 round. As soon as P1 gets to the rower, P2 can begin their round. When P2 reaches rower they replace P1, and P3 can then start. Repeat…

Fusion:

Station Rotation EMOM (:40 Work / :20 Rest):

Station 1: AIR ASSAULT (GO HARD!)
Station 2: BOX JUMP / STEP UPS
Station 3: BURPEES
Station 4: DB THRUSTERS
Station 5: HOLLOW BODY HOLD (max compression)
Station 6: REST 1 MIN

x 5 SETS

momWOD:

PART A: Group Warmup:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

WOD: BODYWEIGHT FIGHT GONE BAD:

Work 1 MIN for Max Reps at each station. Rest 1 MIN. X 3 SETS (total reps is score)

MIN 1: AIR SQUATS
MIN 2: BURPEES
MIN 3: BOX STEP UPS
MIN 4: SIT UPS
MIN 5: ROW (CAL)
REST 1 MIN
x 3