Blog Week of 12-10-2018

Quote of the Week 12-10-2018

“Working hard for something we don’t care about is called stress.  Working hard for something we love is called passion.”

NEWS

Our Holiday Party is coming up fast- This Sunday, Dec. 16th at 4:30pm.  It is TIME TO GET YOUR $40 IN! Thanks all who have already paid. We will have tons of Top Shelf liquor and beer, cold and hot appetizers, a buffet of salad, flat iron steak, chicken marsala, rigatoni ala vodka, mixed roasted veggies, and roasted red potatoes.  Dipsy is bringing games and Coco is our resident mixologist. It is not too late to sign up guys, the more the merrier this year!

COMMUNITY

I will be continuing our Holiday Food drive, please bring any canned goods you can to me.  We are also accepting any monetary donations right up until Christmas. Also, this month Coco has earned Member of the Month so give her a fist bump and expect her WOD next week!

PROGRAMMING

Thank goodness we are through our Oly cycle!  You guys all did amazing and I am very proud of you for making it through this grueling and demanding past few weeks.  You should feel much more comfortable with your knowledge of Snatch, Clean, and Jerk. These skills, of course, are meant to be maintained throughout our training year not just cast aside as we move to a new skill set.  Please keep asking questions! Keep experimenting with weights and form. If you would like some hands on work please book a personal training appointment with myself or Dom to keep these essential movements fresh.

Now- Time to up the conditioning!  The next few weeks will be all about lungs- getting our conditioning up to peak performance.  We should expect longer duration WODs with the dreaded “Triple 3” right in the middle of the week.  Please know this is just like all others and every workout can be scaled- SO DON’T CHERRY PICK! With some 20 minute plus days this block is meant to build up our motors so we can perform highly aerobic activities with increased work capacity.  

 

LET’S ALL HAVE ANOTHER AMAZING WEEK!

 

Monday

Metcon

AMRAP 5

Burpee- T2B

Rest 1 minute

AMRAP 5

Burpee Box Jump Overs

Rest 1 minute

AMRAP 5

Devils Press (35#/20#)

 

Tuesday

Strength

Core Circuit

Metcon

“Krannie “

50-40-30-20-10

Doubles

Sit-ups

Wallballs

 

Wednesday

Metcon

“Triple 3”

3 mile run

300 double unders

3000m row

Break up however

50 Minute Cap

 

Thursday

Metcon

4 Rounds

40 second work/ 20 second rest

KBs

Burpees Over KB

TGU

KB SDHP

KB Lunges

 

Friday

Metcon

3 Rounds

400m run

4 Hang Squat Cleans, 185/135

4 Push Jerks, 185/135

Rest 5 Minutes

Then

15 Ring Muscle-ups

1500m Row

15 Ring Muscle-ups

 

Friday 12-7-2018

Warm Up

2 Rounds

20 Doubles

10 PVC Snatch

Strength

15 Minutes

PR Squat Snatch

Metcon

21-15-9

SDHP (95#/65#)

Push-Ups

*30 doubles before and after each round*

Thursday 12-6-2018

Warm Up

2 Rounds

10 DB Push-ups

30 Mountain Climbers

Strength

Bench Press

10-10-10-10

Metcon

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

Devils Press

Ring Dips

Wednesday 12-5-2018

Warm Up

MBC Review

Strength

15 minutes

PR Squat Clean

Metcon

3 Rounds

400m Run

15 Wallballs 

20 MBC

15 T2B

Tuesday 12-4-2018

Warm Up

500m Row

10 OHS

Strength

DB Row

10-10-10-10

Metcon

1000m Row

50 Pull-ups 

50 KBs

Break up however 

Monday 12-3-2018

Warm Up

Roxanne

Strength

15 minutes 

PR Split Jerk

Metcon

AMRAP 14

7 Push Press (75#/55#)

14 Box Jumps

7 HSPU

14 Burpees

Blog Week of 12-3-2018

Quote of the Week 12-3-2018

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”

NEWS

Our Holiday party is ready to roll!  Sunday, December 16th at 4:30 pm until whenever.  Cost is $40 a person- please bring friends and family.  There will be plenty of food and booze for all. Let’s try to get the money in by this Friday and sign up for our Secret Santa if you want to participate.  

COMMUNITY

We will be starting our Holiday Food Drive this week.  Please bring in any non perishable or canned goods starting this Monday.  I’m also accepting monetary donations all month long leading up to Christmas.  Let’s do our part in making our communities holiday a memorable one.

PROGRAMMING

This week is the last of our Oly Cycle.  We will have plenty of strength time this week to hit some new PRs.  Let’s have some goal numbers in mind when we come to the box this week specifically for Split Jerk, Squat Clean, and Squat Snatch.  After this week we will give our bodies a much needed heavy lifting break and begin a conditioning cycle- more on this in next week’s blog.

TIME TO GO TO WORK!

 

Monday

Strength

15 minutes

PR Split Jerk

Metcon

AMRAP 14

7 Push Press (75#/55#)

14 Box Jumps

7 HSPU

14 Burpees

 

Tuesday

Strength

DB Row

10-10-10-10

Metcon

1000m Row

50 Pull-ups

50 KBs

Break up however

 

Wednesday

Strength

15 minutes

PR Squat Clean

Metcon

3 Rounds

400m Run

15 Wallballs

20 MBC

15 T2B

 

Thursday

Strength

Bench Press

10-10-10-10

Metcon

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

Devils Press

Ring Dips

 

Friday

Strength

15 Minutes

PR Squat Snatch

Metcon

21-15-9

SDHP (95#/65#)

Push-Ups

*30 doubles before and after each round*