Mr. T

The time has come!!

Our ULTRA POPULAR Olympic Drills for Skills Class returns tomorrow on Saturday, September 3 @ 10am!

This 90 minute class will run for the next 8 weeks.  The focus is exclusively on the Olympic Weightlifting movements: the clean, the jerk, & the snatch.

No WOD, no body comp, no cardio, just 3 beautiful and complex movements broken down into pieces and made more manageable to digest.

In this long form format, you’ll have the time to break the lifts into each portion and technicality to deconstruct the finer points of the movements.

If these are movements you struggle with or are unfamiliar with, now is your chance!  We don’t have the time in daily class to spend the time with these lifts that they deserve, so here is a great opportunity to do so.

Remember, it is exclusively for the next 8 weeks.  This class is part of your unlimited or 3X per week membership.  Have another membership and still want to try it?  No problem!  Just select the “add a class” option on the kiosk at check-in.

Oh yeah, and it’s led by the two awesome dudes in the picture!

Remember that THIS Monday, September 5 is Labor Day and the gym only has ONE CLASS @ 10am!  All members are welcome no matter your membership level!

Finally, this Tuesday, September 6th @ 930am is the start of our new spinWOD!  FREE to all members the first two weeks, we hope as many of you as possible can make it out to try this exciting new way to WOD!

Regular schedule this weekend!

  • Saturday @9am: Shred Sesh
  • Saturday @9am: CrossFit Kids
  • Saturday @10am: Oly Drills for Skills!
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) 8×3 bench press; across; slightly heavier than last week

B) 20 minute amrap
teams of 3

250 rope passes (dubs count as 2)
20 wall ball
20 burpee
20 sit ups

*1 athlete works at a time
1 athletes rests
1 ahlete MUST be holding an elbow plank with a 45/25# plate on their back in order for any work done to count.
*teams can break up the work as desired. movements must be done in order.

Fusion:

30 MIN AMRAP:

20 M BEAR CRAWL
20 M S.A DB WAITER’S CARRY (each arm)
100 M KB FARMER’S WALK
200 M RUN
200 M ROW
15 GHD SIT UPS (Sub reg. Sit Ups)
15 GHD BACK EXTENSIONS (Sub Supermans)

momWOD:

A: Gymnastics Skill Work – L1 Pull Ups and L1 Dips

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)
A3: Hanging Bent Knee to L-Sit x 10 reps; 30 sec rest

B: WOD – 24 MIN ALT EMOM (8 SETS)

MIN 1: 10 SLAM BALLS
MIN 2: 15 KB SWINGS
MIN 3: 10 T2B (or K2E or 15 SIT UPS)
The time has come!!

Our ULTRA POPULAR Olympic Drills for Skills Class returns tomorrow on Saturday, September 3 @ 10am!

This 90 minute class will run for the next 8 weeks.  The focus is exclusively on the Olympic Weightlifting movements: the clean, the jerk, & the snatch.

No WOD, no body comp, no cardio, just 3 beautiful and complex movements broken down into pieces and made more manageable to digest.

In this long form format, you’ll have the time to break the lifts into each portion and technicality to deconstruct the finer points of the movements.

If these are movements you struggle with or are unfamiliar with, now is your chance!  We don’t have the time in daily class to spend the time with these lifts that they deserve, so here is a great opportunity to do so.

Remember, it is exclusively for the next 8 weeks.  This class is part of your unlimited or 3X per week membership.  Have another membership and still want to try it?  No problem!  Just select the “add a class” option on the kiosk at check-in.

Oh yeah, and it’s led by the two awesome dudes in the picture!

Remember that THIS Monday, September 5 is Labor Day and the gym only has ONE CLASS @ 10am!  All members are welcome no matter your membership level!

Finally, this Tuesday, September 6th @ 930am is the start of our new spinWOD!  FREE to all members the first two weeks, we hope as many of you as possible can make it out to try this exciting new way to WOD!

Regular schedule this weekend!

  • Saturday @9am: Shred Sesh
  • Saturday @9am: CrossFit Kids
  • Saturday @10am: Oly Drills for Skills!
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) 8×3 bench press; across; slightly heavier than last week

B) 20 minute amrap
teams of 3

250 rope passes (dubs count as 2)
20 wall ball
20 burpee
20 sit ups

*1 athlete works at a time
1 athletes rests
1 ahlete MUST be holding an elbow plank with a 45/25# plate on their back in order for any work done to count.
*teams can break up the work as desired. movements must be done in order.

Fusion:

30 MIN AMRAP:

20 M BEAR CRAWL
20 M S.A DB WAITER’S CARRY (each arm)
100 M KB FARMER’S WALK
200 M RUN
200 M ROW
15 GHD SIT UPS (Sub reg. Sit Ups)
15 GHD BACK EXTENSIONS (Sub Supermans)

momWOD:

A: Gymnastics Skill Work – L1 Pull Ups and L1 Dips

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)
A3: Hanging Bent Knee to L-Sit x 10 reps; 30 sec rest

B: WOD – 24 MIN ALT EMOM (8 SETS)

MIN 1: 10 SLAM BALLS
MIN 2: 15 KB SWINGS
MIN 3: 10 T2B (or K2E or 15 SIT UPS)
OK!  Hopefully that picture has you as fired up as me!

It has nothing to do with this post, but at least I have your attention!

I would say one of the most common feelings for a lot of us right after we finish a WOD, or (miss) a heavy lift is, “If I only had one more chance!”

We think about all of the things we’d do different, a new perspective, another approach…but that’s it, our one shot is over for that day.

It’s what we learn from our failures that hopefully lead us to success upon our next approach.

Sometimes that next approach can be as soon as the next day, or sometimes for things like the Open, it’s an entire year!

Today we put a nail in our awesome back squat cycle.

Over the last 8 or so weeks, we’ve worked volume, clusters, tempo, wave loading, and a myriad of other strategies to gain strength in the single most important movement a human can do: the squat.

If you missed last week, here’s your second chance!

If you got a PR last week (and there were 34 of them!) then today is an opportunity to hopefully match it and prove to yourself it wasn’t just a fluke, but that you really are as strong as I know you are!

Better yet, if you PR’d last week, see if you can add another 2-5#!

Today is truly your day, and I can’t wait to see how great you’ll all do.  If you think last week was awesome, let’s just see what’s in store for today!

 


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:

  • Glute & quad strength (high bar back squat)
  • Hamstrings & UB press (WOD)

Tuesday:

  • Pulling strength (weighted pull-up)
  • Aerobic chipper (WOD)

Wednesday:

  • Shoulders, Deltoid, & Back Strength (db tempo press, row & fly)
  • Maintaining skill work technique while fatigued

Thursday:

  • Olympic Weightlifting (clean & jerk)
  •  Mixed modal sprints

Friday:

  • Pressing strength (bench press)
  • Partner WOD!
  • Have fun & move or hard & heavy IF your body/training dictates

Monday’s Training:

CrossFit:

Strength, Technique, & Development:

BACK SQUAT:

* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.

WOD: 12 MIN AMRAP:

20 DEADLIFT (205/145#)
15 CAL ASSAULT
10 HSPU

Fusion:

PICK ONE: ROW OR BIKE

This will be your base movement for 30 MINUTES. Start on the Row/Bike and only leave at designated times to complete other work, then return immediately to Row/Bike.

At 2:00, do 20 Burpees.

At 6:00, do 20 Box Jumps / Step Ups.

At 9:00, do 20 Sit Ups.

At 12:00, do 20 DB Push Ups.

At 16:00, do 20 Alt. DB Lunges.

At 19:00, do 20 Sit Ups.

At 22:00, do 20 DB Push Press.

At 26:00, do 20 DB Squats.

At 29:00, do 20 Sit Ups

momWOD:

Body Composition

3 SETS:
A1: Weighted Tempo Ring Rows (add plate if able to hold tempo) @40X2; 4-6 Reps;
A2: DB Push Press x 8-10 UNBROKEN reps; rest 60 sec

3 SETS:
B1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
B2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
B3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

WOD: AMRAP 10 MINUTES:

5 BURPEES
10 WALL BALL SHOTS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

16 MIN E2MOM:

weighted pull up x 3
*same weight or slightly heavier than last weeks 8×3

B) WOD: For time:

50 CAL ROW
40 Wall Ball (20/14#)
30 Burpee Box Jump-Overs (24″/20″)
40 CAL ROW
30 Wall Ball
20 Burpee Box Jump-Overs
30 CAL ROW
20 Wall Ball
10 Burpee Box Jump-Overs

Fitness:

A: STRENGTH, TECHNIQUE & DEVELOPMENT

3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: Sit Ups or V-Ups x 12-15 Reps; rest 60 Sec

B: WOD: TEAMS OF 2 – YOU GO / I GO TAG
Partner 1 completes entire set before Partner 2 goes. Set this up so start run goes between the rigs (approx. 25 ft). Complete AMRAP in 20 MINUTES

25 FT RUN
5 BURPEES
10 WALL BALL SHOTS
25 FT RUN