 |
| Brennan practicing his butterfly... |
Deadlift
3-3-3+ (70/80/90% T-RM)
21-15-9
Pullups
Push Press (115/75#'s)
Monday 05.07.12
Deadlift
3-3-3+ (70/80/90% T-RM)
21-15-9
Pullups
Push Press (115/75#'s)
Saturday 05.05.12
Feliz 5 de Mayo!!
Man overboard
3 Rounds
250 row (Rotating off)
Hollow Rocks
Ring rows
Box Jump Burpees
The Rower is the "pace car" everyone else continues the exercise they are doing until the rower finishes and calls "Man Overboard". Everyone then rotates exersises and continues without a break until everyone has rowed three times.
Friday 05.04.12
Skill: Power Snatch
Squat
5-5-5+ (65/75/85% T-RM)
3 rounds for time:
10 Deadlift (225/155#)
10 Handstand Push ups
Thursday 05.03.12
5-5-5+ (65/75/85% T-RM)
For time:
1000m Row
10 Pistols (5 each leg, alternating)
30 Hang Cleans (95/65#)
10 Pistols (5 each leg, alternating)
1000m Row
Wednesday 05.02.12
 |
| Coach Breanne, murdering the run!! |
Accum 60 sec of a Planche
Flexibility Work:
PNF Hamstring
Work work:
800m Run
50 Back Ext
1600m Run
50 GHD Sit ups
800m Run
Tuesday 04.01.12
 |
| Pick a ball... have fun slamming it!! |
Skill: Hang Cleans
Deadlift
5-5-5+ (65/75/85% T-RM)
AMRAP 10 min:
5 Strict Pull ups
15 Ball Slams (20/14#)
Monday 04.30.12
Press
5-5-5+ (65/75/85% T-RM)
10-9-8-7-6-5-4-3-2-1
Back Squat (135/95#)
Toes To Bar
Weighted Dips
3-3-3 (5-5-5 BW)
Saturday 04.28.12
 |
| Did you hear about this? Come tomorrow to the workout, save a kitten. |
2.5 K run
5 rounds of Cindy
5 pullups
10 Pushups
15 Squats
2.5 K run
Friday 04.27.12
Gymnastic Skill Work:
Accumulate 60 sec of a Lever progression
Accumulate 60 seconds
Planche Progression
Flexibility Work
PNF shoulder
Sprint Work:
6 x 100m (up to 90%)
6 x 50m (up to 100%)
Thursday 04.26.12
 |
| OK, . Lisa get down and do it 9 more times! |
Gymnastic Skill Work:
10 sets of Low/Med/High
Handstand Kick ups to Wall
(each leg)
Flexibility Work:
PNF Quadriceps
Complete 4 rounds:
50m Prowler Push
15 Russian KB Swings (70/53#)
*rest as needed
Weighted Dips
3-3-3 (5-5-5 BW)
Wednesday 04.25.12
Gymnastic Skill Work:
Accumulate 60 sec of an Hanging Knee Raise or L-Sit Progression
Flexibility Work:
PNF Hamstrings
PNF Calves
AMRAP 5 min:
30 Double Unders
10 C2B Pull ups
Weighted Push ups
5-5-5 (7-7-7 BW)
Tuesday 04.24.12
Gymnastic Skill Work:
Cartwheel (non-traversing)
20 reps each leg of Sweeping
20 reps each leg of Standard
Flexibility Work:
Splits
PNF Butterfly
Complete
30 Ground to Ovrhd (95/65#)
Row 500m
Wtd Pull ups 3-3-3 (5-5-5 BW)
Monday 04.23.12
 |
| Coach Breanne making it look easy!! |
Accumulate 60 sec of a Lever Progression
Accumulate 60 sec of a
Planche Progression
Flexibility Work:
PNF Hamstring
PNF Glute
Complete 5 rounds:
Run 250m
15 Overhead Squats (65/45#)
Saturday 04.21.12
Teams of 2
1000 m Run
40 OH Squats (95/65#'s)
500 M Row
60 Power Snatch (96/65 #'s)
250 DU
80 Burpees
125 Box Jumps (24"/20")
While one partner is working, the other is holding a plank
Friday 04.20.12
Gymnastic Skill Work:
Accumulate 60 sec of an Hanging Knee Raise or L-Sit Progression
Flexibility Work:
PNF Hamstrings
PNF Calves
Complete:
1500m Sandbag Carry
Weighted Push ups
5-5-5 (7-7-7 BW)
Thursday 04.19.12
 |
Cartwheel (non-traversing)
20 reps each leg of Sweeping
20 reps each leg of Standard
Flexibility Work:
Splits
PNF Butterfly
4 Rounds of:
Shuttle Run 50m-100m
10 Sledge Strikes
rest 60 sec
Wghtd Pull ups 3-3-3 (5-5-5 BW)
Wednesday 04.18.12
 |
| Warm up before the gymnastics fun!! |
Gymnastic Skill Work:
Accumulate 60 sec of a Lever Progression
Accumulate 60 sec of a Planche Progression
Flexibility Work:
PNF Shoulder
AMRAP 10 min:
Run 400m
10 Burpees to 1ft target
Tuesday 04.17.12
 |
| Some of the 6:30PM crew on yesterday's Workout... the gymnastics stuff is challenging!! |
Gymnastic Skill Work:
10 sets of Low/Med/High
Handstand Kick ups to Wall (each leg)
Flexibility Work:
PNF Quadriceps
Complete 4 rounds
50m Backward Sled Drag
15 Russian KB Swings
(70/53#)
*rest as needed
Weighted Dips
3-3-3 (5-5-5 BW)
Monday 04.16.12
 |
| get fired up for some gymnastics this week... |
Gymnastic Work:
Accumulate 60 sec of Lever Progression
Accumulate 60 sec of Planche Progression
*aiming for top quality movement so rest as needed
Flexibility Work:
PNF Hamstring
PNF Glute
*spend 10+ min working active flexiblity.
It's time to stretch folks! We know we may be shaving some seconds off your performance by stretching before the fun, but we also know some of you (who will remain nameless) that would think class was over early, if we put it at the end :-)
Complete 5 rounds:
10 Ring rows (false grip optional)
10 Jump squats
50ft Bear crawl
Saturday 04.14.12
 |
| Coach Bre making it look EASY!! |
20 Min AMRAP
Teams of two
1 Person runs 400 meters
1 Person works through
3 Handstand Pushups
6 Box Jumps
9 KB swings
Friday 04.13.12
Skill: False Grip
21,18,15,12,9,6,3
Wall Ball Shots (20/14#)
Sit ups
Lateral Hurdle Jumps
Sledgehammer Strikes
*rest 45 secs between sets in bottom of squat to work on Flexibility
3 sets of Max Pull ups
Thursday 04.12.12
 |
| Alan making them count!! This guy is in the middle of an incredible transformation... Good Job Alan, got to go shopping for skinny clothes!! |
Row/Run 500m
50 Double Unders
Row/Run 1000m
100 Double Unders
Row/Run 1500m
150 Double Unders
3 sets of Max Push ups
Wednesday 04.11.12
Back Squat
3-3-3-3 (85% 1RM)
For time:
500m Row
30 Burpees
10 Shoulder to Overhead (165/105#)
Grip Work: Max Plate Pinch
Tuesday 04.10.12
 |
| Maura chasing a PR!! |
Work to a Heavy Single
4 Rounds of:
Run 400m
rest 2 min
*record 400m splits
Monday 04.09.12
 |
| 1, 2, 3, 300 |
Work to a 1RM
For time:
300 Double unders
50 Hng power snatch (65/45#)
10 Muscle ups
Saturday 04.07.12
 |
| Lily working on her double unders!! |
Saturday Fun
100 Double Unders
50 Two-hand dumbbell ground-to-overhead (45/25lb)
100 Burpees (over partner)
50 Toes-to-bar
100 foot Overhead lunge (45/25lb plate)
500m Run with something heavy (ie. keg, sandbag, your partner)
Teams of 2. Team will complete this as a chipper, with one athlete working at a time. A team must complete all reps of one movement before moving onto the next. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper
Friday 04.06.12
 |
Work to a Heavy Double
3 Rounds for time:
7 Thrusters (155/115#)
250m Run
Weighted Pull ups
3-3-3
Thursday 04.05.12
 |
Complete:
Run 1 Mile
10! (10-9-8-7-6-5-4-3-2-1)
Burpees
Sit ups
Run 1 Mile
Wednesday 04.04.12
 |
| Some of the current fundamental peeps starting their WOD!! |
5-5-5 (70% 1RM)
Complete (in any order):
1000m Run
20 Strict Pull ups
20 Skin the cat
20 Jump squats
20 Strict Dips
1000m Run
Tuesday 04.03.12
 |
| Oliver, Josh and Brennan synchronizing their Muscle Ups!! |
3-3-3 (85% 1RM)
Bench Press
5-5-5 (80% 1RM)
4 Rounds on the 2 min:
100m Sprint
10 Box Jumps
20 Double Unders
Monday 04.02.12
 |
| Training run today, 50 miles in preparation for Western States 100.. |
2-2-2-2-2 (90% 1RM)
On the minute for 10 min:
1 Muscle up
2 Handstand Push ups
3 Broad Jumps
Saturday 03.31.12
 |
| Tire flipper is the pacer!! |
Team workout "the Xavi"
Tire flips
Jumping Squats
Pullups
KB swings
Hollow rocks
The person flipping the tire serves as the "pacer" and everyone else does the exercise they are doing until the "flipper" finishes the predetermined number of flips. Everyone then rotates exercises and continues without a break until everyone has gone trough the tire flipping station 4 times. (Have FUN)
Friday 03.30.12
 |
| Duncan making it look easy and truly working on full hip extension!! |
Work to a Heavy Single
“Helen”
3 rounds for time
Run 400
21 KB Swings
12 Pullups
Thursday 03.29.12
Part 1 of Jeff Martone's Turkish Get Up instructional series.
Snatch Pull
5-5-5 (80% 5RM)
Complete the following (in any order):
20 Turkish Get up (each arm)
20 Ring Rows
20 Hollow Rocks
20 GHD Sit ups
2000m Row
Wednesday 03.28.12
 |
| As someone with tight shoulders, Allyson M is showing a great finish position of a KB Swing |
Skill: Ring Work
5 rounds of:
10 Burpees
30 Squats
10 Knees to Elbow
3 sets of: 15 Back Extensions
Tuesday 03.27.12
 |
| ring work |
Perform 2 reps of Deadlift @ 80% 1RM,
then rest for remainder of minute in a
plank hold on the rings
rest 5 min
For time:
1 25m Prowler push (315/225#)
10 Strict Pull ups
20 Strict Dips
1 25m Prowler push (315/225#)
10 Strict Pull ups
20 Strict Dips
1 25m Prowler push (315/225#)
10 Strict Pull ups
20 Strict Dips
1 25m Prowler push (315/225#)
Monday 03.26.12
 |
| Jose showing full extension on 12.5 |
2-2-2 (85%+ 1RM)
Push Press
5-5-5 (80% 1RM)
3 Rounds for time:
Run 250m
15 KB Swings (70/53#)
Friday 03.23.12
 |
| Coach Heather teaching shoulder press to the Fundamentals gang!! |
1-1-1-1 (Work to 100%)
15-12-9
C2B Pull ups
Squat Clean (135/95#)
Thursday 03.22.12
 |
| The "old" Josh out for a lap. This guy has transformed into a beast! Ask him what he changed? |
Skill: Rope climb
Complete (break as needed):
5000m Run
25 dumbbell snatch rt arm
25 suitcase lunge rt arm
25 dumbbell snatch left arm
25 suitcase lunge left arm
Wednesday 03.21.12
 |
| Remember... BIG pull!! |
3 sets of 2 Hang Power Snatch
1 Hang Snatch (75% 1RM)
Mellow "Cindy"
20 min clock:
5 Pullups
10 Push ups
15 Squats
rest as needed
Tuesday 03.20.12
 |
| Jeff and Martin throwing some strikes |
Front squat
2-2-2-2 (~90% 1RM)
Press
2-2-2 (~90% 1RM)
AMRAP 7 min:
30 Double Unders
15 KB Swings (70/53#)
Monday 03.19.12
 |
| Bre setting the false grip on Open Workout 12.4 |
Deadlift
1x5 (80% 1RM)
3 Rounds for time of:
10 Strict Chin ups
10 Burpees
10 Toes to Bar
rest 3 to 5 min
2 attempts at max effort
500m row
Friday 03.16.12
 |
| Kevin mastering the slackline!! |
Back Squat
Work to a heavy single
1-2-3-4-3-2-1
Front Squat (155/105#)
50m Sprint
1 Rope climb
Fun: Slackline
Thursday 03.15.12
Push Jerk
5-5-5 (70% 1RM)
Complete 5 Rounds:
30 sec L-sit
5 Strict Turkish Get up (each arm)
Row 500m
Mobility: Hip/hamstring
Wednesday 03.14.12
 |
| Lisa enjoying the double-unders session!! |
Overhead Squats
5-5-5 (70% 1RM)
Skill: Double Unders
Mobility: Achilles
Complete 4 Rounds:
50 Double Unders
10 C2B Pull ups
5 Pistols (each leg)
Tuesday 03.13.12
 |
Load bar with 50-60% of 1RM Press weight
AMRAP 3 min:
7 Press
10 KB Swings (53/35#)
Rest 2 min
AMRAP 5 min:
5 Press
20 Sit ups
Rest 2 min
AMRAP 7 min:
3 Press
30 Lunges
Rest 2 min
Row 500m for time
Weighted Pull ups
3-3-3
post rounds, reps, and loads to comments
Monday 03.12.12
 |
| Although her hips are a little muted moving into the dip from her quads being smoked, Maura is showing excellent rack position late into 12.3 |
5-5-5 (80% 1RM)
Work to a challenging single
of Turkish Get Up
21-15-9
Hang Power Clean (135/95#)
Ring Dips
Friday 03.09.12
 |
| Coach Heather getting it done last weekend!!! |
Power Clean
Work to 1RM
For time:
1000m Run
5 Ground to Overhead (165/110#)
500m Run
10 Ground to Overrhead (165/110#)
Accumulate 1 to 2 min of L-Sit
Thursday 03.08.12
 |
| One of our newest members, Alex, working on mastering his double unders. |
Skill: Split Jerk
Tabata:
Strict Chin ups
Hollow Rock
Double Unders
Strict Toes to Bar
rest 1 min btw movements/no scoring
Play: Slackline
Wednesday 03.07.12
 |
5-5-5 (70% 1RM)
Complete (in any order):
100 Walking Lunges
1000m Row
100 Press (45/33#)
1000m Run
Weighted Dips
3-3-3
Monday 03.05.12
For those who missed the Post in Facebook.. check out Workout 12.2 lat Saturday.. It was awesome. Thanks to those that came to participate or support..
Front Squat
3-3-3 (85% 1RM)
Power Clean
3-3-3 (85% 1RM)
AMRAP 7 min UNBROKEN:
10 KB Swings (70/53#)
20 Double Unders
Sprint 50m (25m out/back)
*10 push up penalty for broken
Friday 03.02.12
Kevin and Marianne work hip flexion, and proprioception while on the still rings
Snatch Balance
3-3-3 (85% 1RM)
AMRAP 15 min:
5 Thrusters (135/95#) UNBROKEN*
10 Toes to Bar UNBROKEN
20 Back Extensions UNBROKEN
*5 Burpee penalty for every broken set
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