Wednesday 2-19-2020

Warm Up

General:

400m Run

10 Ring Rows

Specific:

PVC Deadlift

Kipping Progression

Strength

Chin-ups

12-12-12+

Metcon

“Connie-B’s Pumpkin Patch”

21-15-9

Pull-ups

Deadlift (135#/95#)

KBS

*200m Run Before & After Rounds*

Tuesday 2-18-2020

Warm Up

General: 500m Row

Specific: Pause Squat Clean Review

Strength 

Pause Squat Cleans

12-12-12+

Metcon

3 Rounds

25/20 Cal Row

15 DB Thrusters (35#/20#)

1 Rope Climb

Blog Week of 2-17-2020

Quote of the Week 2-17-2020

“Each new day is a new opportunity to improve yourself.  Take it, and make the most of yourself.”

NEWS

Last week we introduced a new format to classes and I personally am loving it.  In the interest of always adding value I feel we have really crammed the perfect amount of warm up, skill work, knowledge acquisition, strength, and of course fun into every class.  Let me and our Coaching Staff know what you guys think. 

I know there are lots of new snacks to try at the gym which is great! I only ask that you guys please eat them in the lounge area from here on out. Big E was kind enough to get us some Fit Crunch protein puffs and Dipsy always brings the crazy goods to our snack bowl. In fact, let’s all do our best to utilize our lounge area more the week- if there is any additions you would like to see made back there just say the word!

COMMUNITY

This Thursday is our Box Night Out!  Looks like we will be bowling at Coram Country Lanes right by the gym.  Keep in mind there will only be a 5:30pm afternoon class held that day. As always, feel free to bring friends and family.

PROGRAMMING

Welcome to week number four in our hypertrophy based cycle.  This week we up the reps from eight to twelve per set. Those of you who played with these movements last week know they are very demanding both neurologically and muscularly.  The last set in each move is meant to be a strip set where we will perform a set of twelve then immediately remove some weight and get another set of twelve. Our focus should be on excellent technique, squeezing the proper muscle, and getting a huge pump.  Our Metcons are a bit longer than last week including our Member of the Month WOD Wednesday- “Connie-B’s Pumpkin Patch”.

TIME TO GET IT!

Monday

Strength

Incline DB Bench

12-12-12+

Metcon

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

HSPU

Hang Cleans (95#/65#)

Burpees

Tuesday 

Strength 

Pause Squat Cleans

12-12-12+

Metcon

3 Rounds

25/20 Cal Row

15 DB Thrusters (35#/20#)

1 Rope Climb

Wednesday 

Strength

Chin-ups

12-12-12+

Metcon

“Connie-B’s Pumpkin Patch”

21-15-9

Pull-ups

Deadlift (135#/95#)

KBS

*200m Run Before & After Rounds*

Thursday 

Strength

Kneeling Strict Press

12-12-12+

Metcon

4 Rounds

2 Single Arm DB Snatch (50#/35#)

4 Single Arm DB Jerk

6 Single Arm DB Box Step Over

8 Single Arm Devils Press

20 Doubles

Friday

Strength 

Pause Front Squats

12-12-12+

Metcon

AMRAP 18

16 Pistols

14 T2B

12 Wallballs 

10 Med Ball Sit-ups

Monday 2-17-2020

Warm Up

General:

2 Rounds

5 Burpees

10 PVC Pass-thru

Specific:

HSPU Progression

PVC Hang Clean

Strength

Incline DB Bench

12-12-12+

Metcon

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

HSPU

Hang Cleans (95#/65#)

Burpees

Friday 2-14-2020

Warm Up

General:

400m Run

10 PVC Pass-thru

Specific:

PVC Kneeling Strict Press

Ring MU Progression

Strict HSPU Progression

Strength 

Kneeling Strict Press

8-8-8+

Metcon

3 Rounds “Nate”

100m Run

2 Rounds “Nate”

100m Run

1 Round “Nate”

100m Run

* “Nate” *

2 Ring Muscle-Ups

4 Strict Handstand Pushups

8 Kettlebell Swings

Thursday 2-13-2020

Warm Up

General:

2 Rounds

10 Box Step Ups

10 OHS

Specific:

Man Makers

Kneeling Hip Extension

Strength 

Pause Squat Clean

8-8-8+

Metcon

6 Rounds

4 Man Makers (35#/20#)

6 DB Box Step Overs

4 Devils Press

6 Box Jumps

Wednesday 2-12-2020

Warm Up

General:

2 Rounds

20 Doubles

10 Push-ups

Specific:

Kipping Ring Dips

MU Progresssion

Rope Climb Progression

Strength

Incline DB Press

8-8-8+

Metcon

AMRAP 14

45 Doubles

14 HSPU

7 Ring Dips

3 MU

1 Rope Climb

Tuesday 2-11-2020

Warm Up

General:

20/15 Cal Row

10 Face Pulls

Specific:

Kipping

PVC Power Cleans

Strength

Chin-ups

8-8-8+

Metcon

21 Cal Row

15 Burpee Pull-ups

9 Power Cleans (135#/95#)

15 Burpee Pull-ups

21 Cal Row

Blog Week of 2-10-2020

Quote of the Week 2-10-2020

“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”

NEWS

In an effort to provide the most value possible, myself and our Coaching Staff will be doing our best to fill up every minute of classes with fun information pursuant to our mission.  Next week we will be adding both a Specific Warm Up where we will review progressions and scaling options as well as a Cool Down. The Specific Warm Up will be fully Coach driven and adds a ridiculous amount of merit to each class.  Please keep in mind these will take place at the very beginning of classes so do your best to be on time. Also, you can find the Specific Warm Up only on our website the night before that day’s WOD will be posted- so keep checking our site!

COMMUNITY

I am very proud to announce our own Conner “Connie-B” as February’s Member of the Month!  This kid has absolutely worked his butt of lately. He comes nearly every single day and always puts forth his best effort.  I am particularly proud of his pursuit on our Nutrition Program- he has dropped 11 pounds so far! Connie-B is friendly and welcoming and we are so lucky to have his energy as part of our Community.  Big respect Conner!

MEL RAE’S RECIPE OF THE WEEK

SOFT-BAKED ALMOND FLOUR CHOCOLATE CHIP COOKIES

PREP: 10 MINUTES COOK: 9 MINUTES TOTAL: 19 MINUTES

INGREDIENTS:

2 tablespoons solid coconut oil

3 tablespoons honey

1 large egg

1 teaspoon pure vanilla extract

2 cups fine almond flour

1/2 teaspoon baking soda

1/4 teaspoon fine-grain sea salt

1/2 cup mini semi-sweet chocolate chips + more for topping if desired (we like Enjoy Life dairy-free chocolate chips)

DIRECTIONS:

Preheat oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper or a silicone mat. Set aside.

Add the coconut oil and the honey to a large bowl. If the oil is very hard, microwave for a few seconds until soft but not melted. Stir briskly with a whisk until the syrup and oil are mixed together – this may take a minute or two. Add the egg and vanilla and whisk together until combined.

In a medium bowl, stir together the almond flour, baking soda, and salt. Add the flour mixture to the wet ingredients and stir together with a wooden spoon until combined. Stir in 1/2 cup chocolate chips.

Scoop mounded tablespoonfuls onto the cookie sheet, spacing about two inches apart. Press down gently with your fingers to flatten slightly. Top each with a few additional chocolate chips, if desired.

Bake until set and the edges are golden brown, 8-9 minutes. Remove from the oven and let cool for about 5 minutes, then transfer to a wire rack to cool completely.

Cookies keep well in an airtight container at room temperature for 4-5 days.

PROGRAMMING
Welcome to week three of our latest hypertrophy cycle.  We will be playing with some traditional and some really out of the box movements meant to challenge the muscle at all ranges.  Each day’s strength will be three sets of eight reps but the last set will be a big strip set. I suggest completing the eight reps then dropping the weight by 30% or so and getting another eight, or just go until failure.  I am also introducing some new, exotic, and fun movements in the effort to build the most robust fitness possible.  

TIME TO GET HUGEEEEEE

Monday

Strength 

Pause Front Squats

8-8-8+

Metcon

AMRAP 20

10 Reverse Lunge Wallballs

10 KTE

10 MBC

10 Medball Knees To Waist

20 Air Squats to Medball 

Tuesday 

Strength

Chin-ups

8-8-8+

Metcon

21 Cal Row

15 Burpee Pull-ups

9 Power Cleans (135#/95#)

15 Burpee Pull-ups

21 Cal Row

Wednesday 

Strength

Incline DB Press

8-8-8+

Metcon

AMRAP 14

45 Doubles

14 HSPU

7 Ring Dips

3 MU

1 Rope Climb

Thursday 

Strength 

Pause Squat Clean

8-8-8+

Metcon

6 Rounds

4 Man Makers (35#/20#)

6 DB Box Step Overs

4 Devils Press

6 Box Jumps

Friday

Strength 

Kneeling Strict Press

8-8-8+

Metcon

3 Rounds “Nate”

100m Run

2 Rounds “Nate”

100m Run

1 Round “Nate”

100m Run

* “Nate” *

2 Ring Muscle-Ups

4 Strict Handstand Pushups

8 Kettlebell Swings

Monday 2-10-2020

Warm Up

General: 2 Rounds

10 OHS

10 Burpess

Specific: Squat Therapy

Strength 

Pause Front Squats

8-8-8+

Metcon

AMRAP 20

10 Reverse Lunge Wallballs

10 KTE

10 MBC

10 Medball Knees To Waist

20 Air Squats to Medball