Lifting awkward things…guest blog with Coach Jose!

Today we have our weekly guest blog from Coach Dizzle.  She is a really great athlete and has only continued to improve and return even stronger after giving birth to two boys!

It didn’t happen by accident, and there isn’t any secret.  There are some great lessons and good advice to be had though.  Here she is to share them with you:

“A little over a month ago we had the Firebreather test-in. The reason I love this type of testing is that it forces us to look at the holes in our game.

Maybe we are really great at lifting, but struggle with body weight movements. Maybe it’s the weights that set us back. Either way it exposes the things we need to work on, but it also can showcase our strengths.

Sometimes it’s easy to focus on those strengths and avoid the things we aren’t good at. We stay in our comfort zones. We have all been there: avoiding pull-ups, pistols and the infamous double-unders!

Training for any type of test or benchmark WOD can help us to face our weaknesses and to start working on them. Come a little early or stay after class to focus on these movements.

Try to start incorporating those skills into your WODs.  Try a heavier kettle bell when your coach says it’s appropriate. Start to look for those WODs when you can scale up and out of your comfort zone.

Be sure to ask the coaches for suggestions of things you can work on in your free time or when it is appropriate to go a little heavier or try a new skill.

Trust me, we have all been there. 12 minute Annie, anyone??? Yep! I was there at one point.

The bottom line though is we can’t master skills if we avoid them. Therefore I encourage everyone to set goals and start working on your goats!”

Don’t forget our special “12 Days of Christmas” WOD on Saturday, December 24, Christmas Eve @ 10am.  It’s our ONLY class that day!

Also, that will be the last day for pre-order of our sweaters and sweatpants!


Wednesday’s Training:

CrossFit:

A) 15 MIN- OLY COMPLEX:

1 POWER SNATCH + 1 HANG SQUAT SNATCH

*adding weight only as earned

B) WOD- FOR TIME:

10-20-30-40 CAL ROW
40-30-20-10 SIT-UPS

(RX+ add the 50 rep sets)

Fusion:

30 MIN AMRAP:

400 M RUN

10M RIGHT ARM DB SINGLE ARM SUITCASE WALKING LUNGE

10M LEFT ARM DB SINGLE ARM SUITCASE WALKING LUNGE

20 DB SWINGS (Russian)

10 DB PUSH PRESS RIGHT ARM

10 DB PUSH PRESS LEFT ARM

20 RING ROW

20 DB GOBLET SQUATS

500M ROW

momWOD:

A) Barbell Strength:

EMOM x 6 SETS (12 MINUTES)
A1: BB Shoulder Press x 8-10 reps;
A2: BB Bench Press x 10-12 reps;

B) WOD- 20 MIN AMRAP LADDER:

Start with 2 Reps of each. Add 2 Reps (or 20 M) each round. Going up the ladder AMRAP in 20 MINUTES:

2 Ring Rows (4,6,8,10…)
2 DB Hang Cleans (4,6,8,10…)
2 DB Alt. Lunges (4,6,8,10…)
2 x 10 M Shuttle Run (40M, 60M, 80M, 100M…)

Thursday’s Training:

CrossFit:

A) Strength, Technique, & Development:

18 MIN BUILDING IN WEIGHT AS EARNED:

3 OVERHEAD SQUAT w/ :03 PAUSE @ TOP

1-2 MIN REST B/W SETS

B) WOD- 15 MIN AMRAP RUSSIAN KB SWING*

*E3MOM: 20/15 CAL BIKE or 30 WALL BALL (20/10# to 10ft)

*WOD BEGINS @ 0:00 WITH BIKE OR WB

Fitness:

A) Strength, Technique & Development:

5 SETS:
A1: Tempo Front Squats @ 50X1; 5 Reps; rest 30 sec
A2: Front Squats x 10 UB Reps (no tempo, even pace); rest 60 sec

B) WOD: EMOM STATION ROTATION (4 Stations, 4 Sets – 16 MIN)

MIN 1: 8-10 CAL BIKE
MIN 2: 8-10 BURPEES
MIN 3: 8-10 BOX STEP UPS
MIN 4: MAX REP SIT UPS

spinWOD:

A) :10 ON/:40 OFF ; 5 ROUNDS @ EACH STATION, THEN ROTATE:

A1) ASSAULT BIKE

A2) BACK EXTENSIONS

A3) HOLLOW ROCK

REST 5 MIN B/W (A) & (B)

B) 2 MIN ON/1 MIN OFF; 6 SETS:

B1) ASSAULT BIKE
B2) KB swings
B3) Flutter kicks
Today we have our weekly guest blog from Coach Dizzle.  She is a really great athlete and has only continued to improve and return even stronger after giving birth to two boys!

It didn’t happen by accident, and there isn’t any secret.  There are some great lessons and good advice to be had though.  Here she is to share them with you:

“A little over a month ago we had the Firebreather test-in. The reason I love this type of testing is that it forces us to look at the holes in our game.

Maybe we are really great at lifting, but struggle with body weight movements. Maybe it’s the weights that set us back. Either way it exposes the things we need to work on, but it also can showcase our strengths.

Sometimes it’s easy to focus on those strengths and avoid the things we aren’t good at. We stay in our comfort zones. We have all been there: avoiding pull-ups, pistols and the infamous double-unders!

Training for any type of test or benchmark WOD can help us to face our weaknesses and to start working on them. Come a little early or stay after class to focus on these movements.

Try to start incorporating those skills into your WODs.  Try a heavier kettle bell when your coach says it’s appropriate. Start to look for those WODs when you can scale up and out of your comfort zone.

Be sure to ask the coaches for suggestions of things you can work on in your free time or when it is appropriate to go a little heavier or try a new skill.

Trust me, we have all been there. 12 minute Annie, anyone??? Yep! I was there at one point.

The bottom line though is we can’t master skills if we avoid them. Therefore I encourage everyone to set goals and start working on your goats!”

Don’t forget our special “12 Days of Christmas” WOD on Saturday, December 24, Christmas Eve @ 10am.  It’s our ONLY class that day!

Also, that will be the last day for pre-order of our sweaters and sweatpants!


Wednesday’s Training:

CrossFit:

A) 15 MIN- OLY COMPLEX:

1 POWER SNATCH + 1 HANG SQUAT SNATCH

*adding weight only as earned

B) WOD- FOR TIME:

10-20-30-40 CAL ROW
40-30-20-10 SIT-UPS

(RX+ add the 50 rep sets)

Fusion:

30 MIN AMRAP:

400 M RUN

10M RIGHT ARM DB SINGLE ARM SUITCASE WALKING LUNGE

10M LEFT ARM DB SINGLE ARM SUITCASE WALKING LUNGE

20 DB SWINGS (Russian)

10 DB PUSH PRESS RIGHT ARM

10 DB PUSH PRESS LEFT ARM

20 RING ROW

20 DB GOBLET SQUATS

500M ROW

momWOD:

A) Barbell Strength:

EMOM x 6 SETS (12 MINUTES)
A1: BB Shoulder Press x 8-10 reps;
A2: BB Bench Press x 10-12 reps;

B) WOD- 20 MIN AMRAP LADDER:

Start with 2 Reps of each. Add 2 Reps (or 20 M) each round. Going up the ladder AMRAP in 20 MINUTES:

2 Ring Rows (4,6,8,10…)
2 DB Hang Cleans (4,6,8,10…)
2 DB Alt. Lunges (4,6,8,10…)
2 x 10 M Shuttle Run (40M, 60M, 80M, 100M…)

Thursday’s Training:

CrossFit:

A) Strength, Technique, & Development:

18 MIN BUILDING IN WEIGHT AS EARNED:

3 OVERHEAD SQUAT w/ :03 PAUSE @ TOP

1-2 MIN REST B/W SETS

B) WOD- 15 MIN AMRAP RUSSIAN KB SWING*

*E3MOM: 20/15 CAL BIKE or 30 WALL BALL (20/10# to 10ft)

*WOD BEGINS @ 0:00 WITH BIKE OR WB

Fitness:

A) Strength, Technique & Development:

5 SETS:
A1: Tempo Front Squats @ 50X1; 5 Reps; rest 30 sec
A2: Front Squats x 10 UB Reps (no tempo, even pace); rest 60 sec

B) WOD: EMOM STATION ROTATION (4 Stations, 4 Sets – 16 MIN)

MIN 1: 8-10 CAL BIKE
MIN 2: 8-10 BURPEES
MIN 3: 8-10 BOX STEP UPS
MIN 4: MAX REP SIT UPS

spinWOD:

A) :10 ON/:40 OFF ; 5 ROUNDS @ EACH STATION, THEN ROTATE:

A1) ASSAULT BIKE

A2) BACK EXTENSIONS

A3) HOLLOW ROCK

REST 5 MIN B/W (A) & (B)

B) 2 MIN ON/1 MIN OFF; 6 SETS:

B1) ASSAULT BIKE
B2) KB swings
B3) Flutter kicks
Hey! Did you know that our ultra-popular strongWOD class has been happening on Saturdays?  We missed it the last couple weeks due to the parking lot closure & Christmas Eve, but it’s BACK on for this Saturday!

What better what to count down to the New Year?  Here’s “Coach of the Year” 2016 Jose with a guest blog for this week:

““Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” —Arnold Schwarzenegger

StrongWOD is back! I’m super stoked that I’m able to have you guys come in and be able not only to lift some weight around but also that it’s in a very awkward shape.

Let me tell you, lifting a 100# barbell and lifting a 100# stone are two completely things. I encourage you guys to challenge yourselves and be able to say that you’re multifaceted in fitness.

Back in November when StrongWOD launched again, I had some athletes touch the stone for first time. I was able to tell that there was some anxiety, but after dissecting the movement they had an idea of what to do.

Just like any move someone first encounters, there were some things to work on, but it didn’t take much to nail it. What was really beautiful to witness was the self-body correction that occurred naturally. I get beyond ecstatic when that happens!

That’s why I LOVE strongWOD. People are challenged to do things they’ve never done and end up being masters of not only the movement, but of their body.

We still have a few weeks ahead of us with strongWOD Saturdays and those holiday calories 😉 so come by and let’s throw some weight around!”


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BENCH PRESS
10,8,6,4,2

*2 min rest between sets
*build as needed

B) WOD- 12 MIN AMRAP:

14 KB SWINGS
14 ALT PISTOLS
200M RUN

Fusion:

COMPLETE 2 ROUNDS (40 MIN TOTAL):

10 MIN STATION ROTATION:
4 MIN – BIKE / ROW
3 MIN – KB SWINGS
2 MIN – BOX JUMP / STEP UPS
1 MIN – BURPEES
+
1 MIN REST
+
8 MIN ALT. TABATA – :20 ON / :10 OFF x 8 SETS
SLAM BALLS
JUMP ROPE
+
1 MIN REST

momWOD:

Barbell Strength – Complex:

4 SETS:
A1: Barbell Back Squat x 6 Reps; rest 30 sec
A2: Barbell Alt. Reverse Lunges x 12 Reps (total); rest 30 sec

WOD: 2 ROUNDS:

IN 9 MINUTES:

400 M RUN
10 ALT. DB SNATCH (from floor) – EACH ARM
15 BOX JUMPS/ STEP UPS
20 KB SWINGS (Russian)
+
AMRAP DOUBLE UNDERS / SINGLES in time remaining (SCORE IS # jumps)

REST 2 MINUTES


Thursday’s Training:

CrossFit:

A) 3 ROUNDS/ 1 MIN AT EACH STATION:

  • PULL-UP
  • BOX JUMP
  • HOLLOW HOLD

1 MIN REST

  • OVERHEAD WALKING LUNGE
  • ASSAULT BIKE
  • HOLLOW HOLD

2 MIN REST

Fitness:

Body Composition:

3 SETS:
A1: DB Push Press @ 40X2; 8 reps; rest 30 sec
A2: Small Plate Trap 3 Raises (“Y”); 8 reps; rest 30 sec
A3: Burpees x 8 Reps as fast as possible – rest 60 sec

WOD- 16 MIN ALT EMOM:

  • ROW 8-10 CAL
  • ALT. DB SNATCH x 8 EACH ARM
  • RING ROWS 8-10 REPS
  • SLAM BALLS x 8 REPS

spinWOD:

A) 1:35 ON/ 1:25 OFF for 6 SETS: 

A1) ASSAULT BIKE

A2) THRUSTERS

REST 4 MIN

B) :30 ON/ 1 MIN OFF for 4 SETS:

B1) ASSAULT BIKE
B2) BURPEES