8-1-2018

Strength

Core Circuit 

Metcon

1000m Row

Then AMRAP

10 T2B

10 weighted sit-ups

10 Weighted Box Step Overs

15 minute cap

Tuesday 7-31-2018

 

 

 

 

 

 

 

 

Strength

Bench Press

5@50%, 5@60%, 5@70%, 5@80%

Rest 2 minutes AMRAP @85%

Metcon

3 Rounds

400m Run

20 Push-ups 

15 KBs

20 Pull-ups 

Monday 7-30-2018

Monday

Strength

Front Squat

5@50%, 5@60%, 5@70%, 5@80%

Rest 2 minutes AMRAP @85%

Metcon

21-15-9-15-21

MBC

Burpees

Blog Week of 7-30-2018

Quote Of The Week 7-30-2018

“Talent is a pursued interest.  In other words, anything that you’re willing to practice, you can do.”

I was very happy to hear you guys enjoyed last week’s blog post!  Thank you for all the comments and support. I will be sure to make this a weekly occurrence for you guys.

NEWS

Next month I will officially be beginning our Nutrition Program.  I aim to provide the community with the best possible nutritional support so we can all recover from the hard work.  This next week take some time to reflect on your goals- lose weight, build muscle, get faster, lift heavier ect. I will have a custom plan ready for you.  This program will be coupled with a nutritional seminar and Q&A session- more on that next week.

PROGRAMMING

This week begins our periodization for the Front Squat, Power Clean, and Push Press.  You should all have your numbers from last week to plug into the percentages. We will be hitting 5’s all week- each rep is meant to be as heavy as possible while maintaining a touch and go.  A small reset at the top of a front squat or bottom of a clean is obviously acceptable but we are looking to move the bar as best as we can. The sets will be as follows- 5 @ 50%, 5 @ 60%, 5 @ 70%, 5 @ 80% all with about 90 seconds rest between.  Then a two minute rest followed by an all out AMRAP of 85%- our goal here is to reach failure around the 5 rep mark while still maintaining perfect form.

COMMUNITY

This month’s photo contest winner is Seltzer!  She took this great picture rocking a 631 tank at Lake George!  Make sure you guys keep getting me these amazing pictures of our community to share.  The End of Summer Party will be held at Dipsy’s house on August 26th. She has an amazing gym and pool- bring your friends and some food so we can all enjoy!

HOPE YOU GUYS ALL HAVE A KILLER WEEK!

Blog 7-22-2018

QUOTE OF THE WEEK 7-23-2018

“Exercise is a celebration of what you can do- not a punishment for what you ate.”

Those of you who have been with me for a while know I am always looking to add value and create a more engaging experience for my members.  In this spirit I have decided to provide you guys with some weekly content in the form of a programming blog.  This will be a place to post your times, reps, loads, comments, and discuss any training philosophy.  Let’s use this first post as a deep dive into what I envision for the week ahead.  I am truly looking forward to seeing what you all have to say!

NEWS

As you all know we just finished up Bring A Friend Week- an entire week dedicated to partner WODs and longer but higher rest tasks.  Thank you to everyone who brought a friend- it was great meeting new people and we have a few new members to share our community with now!  It was even better watching you guys be so friendly, engaging, and welcoming to new people.  I feel truly blessed to have such a positive community.

PROGRAMMING

Since it was partner week we used it as our strength review and deloading week for our major lifts. You guys all did amazing with our Back Squat, Deadlift, Strict Press, Mile Run, and 500m Row periodization from last month.  We will use this upcoming week to establish one rep maxes for our next training block.  The next four weeks will focus on the Front Squat, Power Clean, and Push Press.  We will also play with our Member Of The Month WOD on Tuesday- “The D-Nasty”!

COMMUNITY

We are still rolling with our Social Media Contest so make sure you guys keep up the great work of posting pictures and tagging the box for a chance to win an amazing basket of goodies!  I am currently designing a new shirt for us to rock as well.  Dipsy is planning an end of summer get together for all our members potluck style- I will post the date and more info as it approaches.  Lastly, I will be adding a Nutrition Program starting in August.  This is a major passion of mine and I feel it is paramount to any athlete’s success.  More on that in the coming weeks…

HOPE YOU ALL HAVE AN AMAZING WEEK- LET’S WORK!

 

Friday 7-27-2018

Warm Up

500m Row

10 OHS

Strength

DB Bench Press

5-5-5-5-5

Metcon

1000m Row

50 Alt Hang DB Snatch

15 Ring MU

Thursday 7-26-2018

Warm Up

2 rounds

15 OHS

15 Lunges

Strength

15 minutes to establish 1RM Front Squat

Metcon

AMRAP 12

12 wallballs 

10 KTE

8 Box Jumps

Wednesday 7-25-2018

Warm Up

2 Rounds

200m Run

10 face pulls

10 band pass-thru

Strength

Pendlay Rows

5-5-5-5-5

Metcon

“Nicole”

20 AMRAP

400m Run

Max pull-ups 

Tuesday 7-24-2018

Warm Up

2 Rounds

15 Good Mornings

10 burpees

Strength

15 minutes to establish 1RM Power Clean

Metcon

“The D-Nasty”

10-9-8-7-6-5-4-3-2-1

Deadlifts (95#/65#)

Push-ups

Cleans

Monday 7-23-2018

Warm Up

2 rounds

25 doubles

10 pvc pass-thru

5 push-ups

Strength

15 minutes to establish 1RM Push Press

Metcon

50 doubles

21-15-9

HSPU

Burpees

50 doubles