Daily WOD

Skill:

Bench Press
1 Rep Max

Workout:

13 Minute Amrap
5   Power Cleans @165/105
10 Burpee Side Jump over Bench
15 Double Under

We’re going to start finding our 1 rep maxes this week.
Let me explain how this works a little bit.

So most of you warm up sets will look like this  10-8-6-4 then your work sets will be 1-1-1
With  3 or 4 singles you should be able to find your max.
Use your previous set to figure on your attempt for the next single.
Each single is an attempt, not a set so you’re always trying to get a new PR, so don’t waste these singles by doing weight’s that you know you can get easily.

Your first single should be close to your max, it shouldn’t be so far away that you are adding 20, 30 lbs every set.
It should look like this,  let’s say your old max was 250 lbs and you’re going for a new one rep max.
Your sets would look like this first single 240, second single 250, third one based on how you felt from previous set so let’s say 260 and based on that set you try 264 for your last set.  Don’t sit there adding 10lbs each set no where near your max and you just keep going  up 10 lbs after each one completing 7 sets.
Get to your new max quickly.

Make sure you record your weight!
Either on Wodify or in a notebook

Skill:

Back Squat
1 rep max
10-8-6-4-1-1-1

Workout:

21-15-9
Deadlift @225/155
Handstand Push Up
GHD Sit up

So because the Temp is supposed to be so low tomorrow the morning is supposed to be worse than today was.
Everything that looks like snow right now is gonna be Ice tomorrow and i’m not talking the immigration ICE.
So we’ll open tomorrow at 10:30 am give the sun a little time to try and loosen it up a little bit.
We’ll have a class at 10:30 and 11:30 am tomorrow.  Sorry bout this I know you all can’t wait to see me but I don’t wanna put any of your lives in danger.  I would feel horrible if one of you got hurt rushing to the gym!

See you tomorrow!

I’m thinking of having a competition within the gym.
I want to see if there is any interest in this idea.
Here it is let me know by email if you are interested and I’ll put it together.

What:  A competition held on Saturday and Sunday for 4 weeks straight
during the weekend we’ll be competing at different venues Beach, Pool, Woods, Trails etc..
Several wods throughout the day each day.
The Rx weight and movements will be necessary there will be no modifications or scaling.
You will not know the workouts will we are going to do them.
There will be a Women’s and Men’s competition competing at the same time
This is a no bull shit competition, no one will be helping you through the wods, you are on your own
To make it well balanced there will be wods of every nature, some good for heavy competitors, some good for light, some good for tall some good for small etc…
The Rx weights and movements will be at a high skill level, unfortunately this means not everyone will be able to compete but on the other hand think about how much harder you will train to be able to compete in this
This is perfect for anyone who needs to compete and loves to compete in something totally different than what they are normally used too

Where:  Most of the time at the gym but we will be going all over the place, like I mentioned, the beach, pool, trails, parks etc…  You will be responsible for getting to the venue on your own at a certain time.  If you cant make the time don’t sign up
Like for instance if you know you are a late comer.  We’ll be using the weather and different places as part of the workouts

When:  Once I know there is interest and we can get a good amount of people I’ll post when

How:  You should be prepared for anything to be thrown at you.  These won’t be like our normal wods
I’ll be figuring out how to fuck you up real good.
If you can’t give yourself to this event don’t sign up

Cost:  There will be an entry fee to sign up for the event and there will be a cash prize for the winner of women’s and men’s categories.  This is going to be a serious competition so only tell me you will do this is you are serious about it.

*****Send me an email if you are interested or if you have any questions.  Try and send this right away so I can get it going if we are going to do this*****

Also, I’m trying to think of a name for the comp. so if you have any ideas send that along with your interest.
Thanks

So this is the latest

Travel will be very dangerous to impossible, including during the morning and evening commutes on Thursday … Total snow accumulations of 8 to 12 inches, with locally higher …

That Impossible Travel seemed a little concerning

So the gym will be closed in the morning as far as the afternoon i’ll keep you updated throughout the day.

Try not to kill yourself shoveling.
Let me know if you need I can come over and help.

Skill:

Dumbell Flyes 6-10 Reps
Incline Bench Press 6-10 Reps
Perform the Flyes first superset with the Bench Press both between 6-10 reps, go as heavy as possible staying within that rep range.
After the first Superset rest 2 minutes and complete 3 more for a total of 4 Sets.

Workout:

“Isabel” 30 Snatches For Time @135/95
Rest 3 minutes
And Complete
“Grace”  30 Clean and Jerk for Time @135/95

Neither one of these workout’s, Isabel or Grace should take 8, 9, 10 or 15 Minutes to complete.
The two workouts are designed to be completed in under 5 even 4 minutes.  If you are taking longer the weight is too heavy.
It’s much better to choose a weight that you are able to move through the whole time stopping just to reset after each rep.

Do not rush through these reps with no consideration for form or technique and safety.
Take the time to reset (tighten up, get into position, take in a breath etc…) after each rep.
I’m not saying move slow i’m saying just be wary of your form and technique throughout the wods.
There’s no reason to get hurt in a workout like this other than being careless.

 

Skill:

Superset the Two Exercises, hitting both till failure around 6-10 reps
Barbell Hip Thrusts
Front Squat
4 Sets Total

Workout:

15   Min Amrap
20  Double Unders
15   Air Squat
10  Push Ups
5    Pull ups

Hope Everyone will have or had depending on when you read this a Happy New Year!
I hope you guys all figured out your Goals for the New Year.  Let me know if you need help with your fitness goals and I’ll sit down with you and figure them out.

*****Today’s Hours:  We’ll be having 2 classes today, 9 am and 10 am*****

Today, January 1st we’ll be starting the Burpee Challenge like we do every year.
Today is Day one which would mean you will do Uno Burpee!

We’re gonna do something a little unorthodox for us today.

There are four stations with three exercises in each station.
You will do all four stations rotating every third completion.
Complete all three exercises without resting, when you are done with the third exercise rest 90 seconds then repeat until you are done with three rotations.
Then you will move onto the next station.

Here’s the Stations:
Station A:
1.  Cossack Squat with or without load.  10-12 reps
2.  Barbell Hip Thrusts 6-8 reps
3.  Goblet Squats 8-10 reps
Rest 2 minutes

Station B:
1.  Dumbell Pullovers 6-8 reps
2.  Dumbell Flyes 8-10 reps
3.  Bench Press 6-8 reps
Rest 2 minutes

Station C:
1.  Overhead Dumbell Laterals  10-12 reps
2.  Upright Rows 6-8 reps
3.  Seated Straight Legged Presses 8-10 reps
Rest 2 minutes

Station D:
1.  Rear Lateral Raises 10-12 reps
2.  Barbell Rows 6-8 reps
3.  Banded Ring rows 8-10 reps

Rest 90 seconds between each set (a set is completing all three exercises)  so for example
when you do the dumbell pullovers then the flyes and then the bench press then you rest 90 seconds and repeat.
You will do three rotations of each station so 12 rotations total.
The rest between stations is 2 minutes
Choose the weight based on the number of reps you will be doing, the weight should be challenging enough that around 3/4 through the set it gets tough to do, don’t make the weight so light that you blow through it wit ease.

Enjoy the New Year’s!

Sunday New Year’s Eve Hours:
Normal Sunday Schedule 8am, 9am and 10am

Monday New Year’s day Hours:
9am and 10am Classes

Make sure you finish Your Goals for the New Year before tomorrow.
Along with your goals be sure to Answer the question “why”, why you should reach that goal or else it just becomes a thought that isn’t going to happen.
Need to know why this goal is important to you.  Along with the “why” you should do it, answer the question “How” you are going to get it done.
Once you have these two components of why the Goal is so important to you and how you will accomplish this Goal the rest is easy.  You just need to follow the blue print to accomplish it.

The gym will only be open for morning hours today.  There will be NO Night Classes.
I hope all you guys have a wonderful New Years!
Enjoy New years Eve Night, the best thing to do is drink till you pass out this way there’s no way you can drive.
Your welcome for the advice.  I’m here to help.
Happy New Year Everyone!!!!

Make Sure you sit down and work out your Fitness Goals for 2018!
Without goals you’ll be lost in a never ending Pit of Quick Sand Flailing your arms and hands in a semi circle of negative thoughts with only one thing on your mind!

“Why!  Why wouldn’t I listen!  Why wouldn’t I have had the courage to make my goals for 2018 like Chris Said!

Now look at me, look at me sinking into the depths of nothingness!
Jesus!  I shoulda listened

Dn’t be that dude or dudette.

Workout:

“Chris Kyle”  Hero

• 3 Rounds for Time
• 40 Kettlebell Swings (53/35 lb)
• 40 Box Jumps (24/20 in)
• 40 Thrusters (65/45 lb)
• 40 Elevated Push-ups (feet on 24/18 in box)