7 / 1 / 2014

*** ATTENTION *** – This Friday, July 4th there will be one class only at 9 AM. We will be closed the remainder of the day and all day on Saturday July 5th.  It’s a great weekend to do some recovery and spend time with your family. 

 

Pre WOD
General warmup and core. We will use the bands to loosen up the range of motion on the shoulders for the strict press as well as the snatches. Ample stretching of the calves and achilles will help with cycling the box jumps. Finish up with the Burgener warmup to get primed for snatch city. Don’t just go through the motions.

EMOM 6 minutes
Strict Press x 3@75%

Then…

5 Rounds
10 Box Jumps, 24 / 20
10 Power Snatch, 95 / 65

Competitors:  30 /24 & 135 / 95

Six minute EMOM of Strict Press at a fairly heavy percentage. We really stress “Strict” Press. If you have to bend your knees at any point in the movement you NEED to lower the weight to something you can do strict. Keep your core and legs tight, don’t lean back as the bar comes up, just move your head back out of the way before starting the movment. This is a slow, controlled movement. Again, emphasis on “Strict.”
Find a rhythm on the box jumps. There are only ten per round, so they should be done pretty quickly. Cycle through them so you can get to the bar and start the snatches. We’re doing the usual Rx’d weight for Power Snatches in a WOD. Make every rep look good. Snatches are difficult, so to drop the weight slightly to dial in the proper form is a smart decision. It should be a goal to get through these reps unbroken as much as possible. Competitors will kick it up a notch with higher Box Jumps and heavier Power Snatch.

Post WOD
Roll out the legs, quads, hamstrings, calves. Everyday! Also, hit the wall with the lacrosse ball for more delt work, as well as the lats and thoracic spine areas.

6 / 30 / 2014

Pre WOD
General warmup.  Banded squats to loosen up for the squat strength.  Ankle and calf MOB’s to help with the bottom position in the squat and to loosen up for the run.

EMOM 10 minutes
Back Squat x 3@75%

Then…

3 Rounds
Run, 400m
21 Burpees

Welcome to the new squat cycle.  You’ll notice the volume is more than you’re used to.  Just focus on your form and you will be fine.  For the WOD, it’s all about moving.  Nothing  technical.  Just cardio/respiratory endurance.  Don’t allow yourself to stop and think about the hurt.  Just keep moving forward.

Post WOD
PVC hamstrings and calves.  Also, add a little pec/delt smashing at the end.

6 / 28 / 2014

*** ATTENTION *** – Next Friday, July 4th there will be one class only at 9 AM. We will be closed the remainder of the day and all day on Saturday July 5th.  It’s a great weekend to do some recovery and spend time with your family. 

 

Pre WOD
General warmup and core.  Lat and shoulder MOB’s for the pullups.  PVC front rack stretches for the cleans and jerks.

3 Rounds
12 C2B Pullups
9 Deadlifts, 165 / 115
6 Hang Cleans, 165  115
3 Push Jerks, 165 / 115

Post WOD
PVC lats and hamstrings.  LAX Ball shoulders.

6 / 27 / 2014

Pre WOD
General warmup and core.  Calf and ankle MOB’s for the jumping pieces.  Hip and shoulder pieces to help with the Box landing and kettlebell overhead position.

For Time
50 Double Unders
30 Box Jumps, 30 / 24
30 K Bell Swings, 1.5 / 1
50 Double Unders
20 Box Jumps
20 K Bell Swings
50 Double Unders
10 Box Jumps
10 K Bell Swings

Post WOD
Wrist and forearm work.  PVC calves, glutes and hamstrings.

6 / 26 / 2014

Pre WOD
General warmup and core.  Shoulder, lat and calf MOB’s.

EMOM 5 minutes
Strict Pullups x 4  or
L-Pullups x 4

Then…

2 Person Teams
80 – 60 – 40 – 20
Push Press, 95 / 65
Run 200m after each round together w/ a medball 20 / 14

Keep your sets short enough to keep from burning up your shoulders.  You will be quicker in the long run.  You will run together as a team with 1 medball.

Post WOD
PVC calves and lats.  LAX Ball delts.

6 / 25 / 2014

Pre WOD
General warmup.  PVC shoulder stretches and overhead work.  Mobilize the hips, hamstrings and calves.

Every 90 seconds for 8 cycles
Hang Squat Snatch + Squat Snatch + OH Squat

Then…

EMOM 6 minutes
Front Squat x 3@70%

For the snatch portion all the reps should be the squat version (catch the bar overhead in a squat and stand with it).  The reps do not have to be unbroken.  We haven’t RxD a weight or percentage because we will be working on form.  The front squats are a primer for next week.  The volume on your squats will be going up. Get Ready!!

Post WOD
PVC quads and glutes.  Get some LAX Ball work on the shoulders.

6 / 24 / 2014

Pre WOD
General warmup.  Banded hamstring and hip to create better positions for the hamstrings and the WOD.  Also, some banded shoulder work.

EMOM 8 minutes
Deadlift x 2 @80%

Then…

Amrap 5 minutes
5 Hang Clean, 95 / 65
5 Burpee
10 Lunges

Rest 1 min

Amrap 5 minutes
5 SDHP, 95 / 65
5 Burpees
10 Air Squats

Today is designed to be a burner.  You’re only moving for a short period of time.  So let’s not slow down.  The reps are low per round so move through them efficiently.  Always moving!!!

Post WOD
PVC the quads and hamstrings.  LAX ball the t-spine and traps.

6 / 23 / 2014

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We would like to thank Caleb and Kelly for coming up and coaching the Olympic lifts.  If you weren’t there you missed an awesome time and some awesome people.  Also, some great information was given that will help all that attended make progress in their lifts.

Pre WOD
General warmup and core work to reinforce a good position in both the locked out press position and the lockout of the HSPU.  Banded shoulder MOB to help get you in a stacked position overhead.  Some calf work to help loosen up for the run.

EMOM 6 minutes
Strict Press x 2 @80%

Then…

For Time
Run, 400m
15 HSPU
Run, 400m
15 HSPU
Run, 400m
15 HSPU

Today we are going to see what happens when we change up the rep scheme a little.  This is very similar to a WOD you did only 3 weeks ago.  We took a few reps from the beginning and added them at the end.  Don’t let the running get in your way.  Keep an aggressive pace.  We have a tight time cap today.  Comp – We’ve thrown a wrench in the works.  We would like to see your first set at a deficit (kipping or strict), the second strict and the third kipping.

Post WOD
Roll and smash calves/achilles.  LAX ball t-spine and delts.

6 / 21 / 2014

The gym will be closed for the Olympic Weightlifting seminar today.

There will be a WOD at tech stadium at 8am.

Bring your running shoes!!

6 / 20 / 2014

***ATTENTION***
Saturday the gym is closed for the Olympic Weightlifting seminar.  There will be a WOD at Tech Stadium at 8am for those that want to venture out for the fun.

Pre WOD
General warmup and core.  Dynamic and banded hip, hamstring and ankle MOBs.

20 minutes to establish
1RM Front Squat

Then…

EMOM 6 minutes
Pendlay Row x 5

For the Front Squats….this is your programmed opportunity to find a number that we will use for your percentage work during the squat cycle we have coming up.  If you don’t make it today please be sure to take some time to find your number.  Coaches Note:  The thinking behind a 1RM is to find the most weight you can move 1 time…..however, since we are using this to base % numbers off of I will caution you.  If the number you hit looks like a new born giraffe trying to pack around a 40 ft. light pole it most likely isn’t the number you want to use.  The squat cycle is a higher volume than you’re used to and if your 1RM looked funky some of your percentage work has the likelihood of looking the same. Slightly compromised form for a 1RM a few times a YEAR is ok, but complete abandonment of technique for a number is unacceptable.

The Pendlay rows are here to work on our horizontal pulling strength.  If we build a strong back and shoulders all of our lifts will benefit.  Remember this movement is to build stable strength not sling weight.  This isn’t a super dynamic movement.  No flailing allowed!!

Post WOD
PVC the quads and hammies.  Work the tight spots in the shoulders with PVC or a LAX ball.