What to expect?

Today you may have noticed something a little different when you walked into the gym…but maybe you couldn’t quite put your finger on it.

That’s because it was under your feet!

Over the holiday weekend we were hard at work redoing the entire gym floor!  We beefed up the rubber from 1/4″ and quadrupled it to be 1″ thick!

You might’ve felt the difference right away, but even if you didn’t your body certainly will!

During any kind of exercise, our muscles are depleted of oxygen.  Working on a hard & unforgiving surface can lead to stress and fatigue related injuries.

Some movements we do are high impact, and performing these on an elastic rubber surface cushions and supports the human body.

Of course this didn’t all happen by some sort of magic.  We had a lot of help.  It was a BIG job!

So I want to say a big thank you to:

Coach Derrick, Coach Tyler, Drew Emralino, Chico, Jeremy Nocon, Anthony Moreno, Lesley, Vaz, Tom Jankas, & Fayez who all helped at different points throughout the weekend.

The biggest thanks of all goes to Coach House who spearheaded the whole thing!

Without him getting the ball rolling in the first place and planning the logistics of the whole operation, the flooring would have probably just sat in the parking lot for another 6 months.

We’ll be wrapping up little flooring odds and ends this weekend, so until then make sure to watch your step!

Congratulations to everyone who made our Labor Day “Hotshots 19” a HUGE success!  We had over 30 of you come out and throw down to pay your respects to the fallen!


Wednesday’s Training:

CrossFit:

A) Skills Technique Development:

FOUR SETS:

Peek-A-Boo Ring Swings x 5 reps; Rest as needed

THREE SETS :

Box Jump-Ups (low catch) + 2 Ring Dips; Rest as needed

ONE SET:

Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps

B) WOD: 20 MIN- E4MOM (5 rounds):

3 MUSCLE-UP
6 PISTOLS
12 CAL BIKE

Fusion:

PART A: LOCOMOTION (10 MIN)

2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS

:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A: Barbell Strength

3 SETS:
A1: Tempo Back Squat @ 50X1; 6-8 Reps; rest 30 sec
A2: 30 SEC MAX REP PUSH UPS / ROLL UPS; rest 30 sec

B: Core Work – Alt. EMOM (Complete work / rest in time remaining) x 8 MIN (2 SETS)

2 SETS ALT EMOM:
B1: Hanging Bent Knee to L-Sit (or Knee Hold Up) x 10-12 Reps
B2: Max Compression Hollow Body Hold (bent knees ok) x 40 Sec / 20 Sec rest
B3: Sit Ups or V-Ups x 12-15 Reps
B4: Side Plank Arch Ups (Right Side only) x 8 Reps each side

C: WOD – FOR TIME (15 MIN CAP)

1000 M ROW
50 Empty Barbell Thrusters
30 Pull Ups or Jumping Pull Ups (no bands)


Thursday’s Training:

CrossFit:

A) Olympic Weightlifting Technique:

Eight sets of:

Full Clean x 1.1 @ 90+%

(rest 10 seconds between singles)

Rest 2 minutes between sets

B) WOD: on a running clock…

at 0:00
3 rounds:

10 burpee
15 slam balls (heavy)

at 15:00
3 rounds:

10 burpee
15 db snatch

Fitness:

Strength, Technique, & Development:

3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES)

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s
Today you may have noticed something a little different when you walked into the gym…but maybe you couldn’t quite put your finger on it.

That’s because it was under your feet!

Over the holiday weekend we were hard at work redoing the entire gym floor!  We beefed up the rubber from 1/4″ and quadrupled it to be 1″ thick!

You might’ve felt the difference right away, but even if you didn’t your body certainly will!

During any kind of exercise, our muscles are depleted of oxygen.  Working on a hard & unforgiving surface can lead to stress and fatigue related injuries.

Some movements we do are high impact, and performing these on an elastic rubber surface cushions and supports the human body.

Of course this didn’t all happen by some sort of magic.  We had a lot of help.  It was a BIG job!

So I want to say a big thank you to:

Coach Derrick, Coach Tyler, Drew Emralino, Chico, Jeremy Nocon, Anthony Moreno, Lesley, Vaz, Tom Jankas, & Fayez who all helped at different points throughout the weekend.

The biggest thanks of all goes to Coach House who spearheaded the whole thing!

Without him getting the ball rolling in the first place and planning the logistics of the whole operation, the flooring would have probably just sat in the parking lot for another 6 months.

We’ll be wrapping up little flooring odds and ends this weekend, so until then make sure to watch your step!

Congratulations to everyone who made our Labor Day “Hotshots 19” a HUGE success!  We had over 30 of you come out and throw down to pay your respects to the fallen!


Wednesday’s Training:

CrossFit:

A) Skills Technique Development:

FOUR SETS:

Peek-A-Boo Ring Swings x 5 reps; Rest as needed

THREE SETS :

Box Jump-Ups (low catch) + 2 Ring Dips; Rest as needed

ONE SET:

Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps

B) WOD: 20 MIN- E4MOM (5 rounds):

3 MUSCLE-UP
6 PISTOLS
12 CAL BIKE

Fusion:

PART A: LOCOMOTION (10 MIN)

2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS

:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A: Barbell Strength

3 SETS:
A1: Tempo Back Squat @ 50X1; 6-8 Reps; rest 30 sec
A2: 30 SEC MAX REP PUSH UPS / ROLL UPS; rest 30 sec

B: Core Work – Alt. EMOM (Complete work / rest in time remaining) x 8 MIN (2 SETS)

2 SETS ALT EMOM:
B1: Hanging Bent Knee to L-Sit (or Knee Hold Up) x 10-12 Reps
B2: Max Compression Hollow Body Hold (bent knees ok) x 40 Sec / 20 Sec rest
B3: Sit Ups or V-Ups x 12-15 Reps
B4: Side Plank Arch Ups (Right Side only) x 8 Reps each side

C: WOD – FOR TIME (15 MIN CAP)

1000 M ROW
50 Empty Barbell Thrusters
30 Pull Ups or Jumping Pull Ups (no bands)


Thursday’s Training:

CrossFit:

A) Olympic Weightlifting Technique:

Eight sets of:

Full Clean x 1.1 @ 90+%

(rest 10 seconds between singles)

Rest 2 minutes between sets

B) WOD: on a running clock…

at 0:00
3 rounds:

10 burpee
15 slam balls (heavy)

at 15:00
3 rounds:

10 burpee
15 db snatch

Fitness:

Strength, Technique, & Development:

3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES)

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s
Oly is back in a BIG way!

If you missed it this past Saturday, not to worry.  We still have 6 more weeks of Oly Drills for Skills left before this cycle ends!

Now that our back squat cycle is over, you’ll see a short transition period before we begin our next lower body strength cycle.

A LOT of the reason we tested our 1 rep front squat last week was for us to see how well the leg strength we built during our back squat cycle has carried over. By training the high bar back squat, this is much more applicable.

It also was a great way (as many of us experienced) to reveal any deficiencies in our core strength & upper body stabilization.

If you found that you had a hard time maintaining your upper back and shoulders during the front squat or the cleans we did on Thursday, then you won’t want to miss this Thursday where we’ll work on strengthening some of those muscle groups.

You’ll also see a repeat of a WOD on Thursday that we did a little over 8 weeks ago.  Hopefully you’ve been tracking your WODs each day so that you can see how far you’ve come an compare!

We don’t “test” that often, and it won’t always appear as a 1 rep max lift, hero, or benchmark WOD.

Our upper body strength cycle, in particular our weighted pull-ups and bench press are winding down as well, so get ready for some new PRs!  Hopefully you’ve already noticed a difference in your pulling strength in particular during volume sets.

These transition periods are as important as ANY regimented cycle, and a good chance to expose your weaknesses so you know where to put your focus going into the next phase.

As always, don’t forget to have FUN, and make it the #besthourofyourday!


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:

Quad & glute strength (front squat)
Pressing endurance (WOD)

Tuesday:

Pulling strength (weighted pull-up)
Pulling endurance (WOD)

Wednesday:

Hamstring & glutes (deadlift)
Core work (plank variation, l-sit, t2b)

Thursday:

Back & chest (bb row & db bench)
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:

 

A) Strength, Technique, & Development:

Every 30 seconds, for 6 minutes (12 sets):

Dead-Stop Front Squat x 1 rep @ 80% of your 1-RM Dead-Stop Front Squat from last week.

B)  WOD- 3 ROUNDS:

5 MIN AMRAP:

5 BURPEES
10 POWER SNATCH (75/55#)
30 DOUBLE UNDERS

REST 5 MIN

Fusion:

10 MIN AMRAP:

100 M RUN
10 BURPEES
100 M RUN
10 SIT UPS

REST 1 MIN

10 MIN AMRAP:

1 MIN BIKE
10 BOX JUMP/ STEP UPS
1 MIN BIKE
10 PUSH UPS

REST 1 MIN

10 MIN AMRAP:

1 MIN ROW
10 ALT. LUNGES
1 MIN ROW
10 AIR SQUATS

momWOD:

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: “SALLY”:

Air Squat to “FLOWER” by MOBY

CASH OUT: 100 SIT UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

every 90 sec for 15 min (10 sets)

weighted pull up x 2
*slightly heavier than 2 weeks ago

B) WOD- 20 min amrap:

21-15-9-9-9-9 etc
CTB
thrusters (75/55#)
Cal row

Fitness:

A: THE AIR SQUAT

PRACTICE: TABATA AIR SQUATS – :20 ON/ :10 OFF x 4 SETS (only 2 min)

B: THE SQUAT – AS APPLIED TO BARBELLS

3 SETS:
B1: Tempo Front Squats @ 50X1; 5 Reps; rest 30 sec
B2: Back Squats @ same weight as B1; 10 UNBROKEN REPS; rest 60 sec

C: THE SQUAT – AS APPLIED TO A WOD

21-15-9

WALL BALL
BURPEES

FOR TIME

spinWOD:

A) 15 seconds ON/ 45 seconds OFF for 8 sets:

Station #1: assault bike

Station #2: Jump Rope

*rest 4 minutes then switch stations*

B) 12 min Alternating EMOM:

B1. 40 seconds on the assault bike

B2. 8 to 10 reps of DB push press

B3. KB front squat

“Spin” alternative:

maintain 300 watts for 10 minutes. Pedal with arms only for 10 minutes (get as many cals as possible). Pedal with legs only for 10 minutes (get as many cals as possible).