Daily WOD

Skill:

30/30
Hollow Rock
V UP
Crunches
3 Min Plank

Skill:
Front Squat
Week 2

Workout:
3 Rounds
100 Double Unders
500 Meter Row
25 Burpees

Isn’t this a great time of year?   Kids are so excited to see Santa and get their gift.
I’m sure we all try hard not to spoil our kids but it’s hard to do especially if your kids are good at making you feel guilty, that’s when ya gotta smack’em, turn them upside down and beat their behinds.   Wait, what, who said that!

Ok well as good and as joyful as it is for some it is miserable for others.   Others that are not as fortunate as some people.
It’s tough to be around the Holiday time if you don’t have much to celebrate for.   It’s hard to remember with our busy lives that we have the power to help others, let’s make it an effort not to forget.

So remember that as much as this is a time to celebrate with your family it is a great time to give back to unfortunate people.
Try and figure out a way you and your family can do something this season to help others who need it, it will make you feel incredible and those spoiled little people we live with will feel even more amazing than the gifts they get.  The only thing that feels better than helping someone who needs help is working hard to lose weight and looking awesome!

Remember the Christmas party is this Friday the 9th @ Cafe Testarossa @7pm.
It’s open Bar and Open Food, just bring money for Tips for the Bartenders

*****Due to the Xmas party on Friday the last class on Friday night will be at 5:30pm till 6:30pm.
There will be no 6:30pm class this Friday the 9th.  Sorry for any inconvenience.

Workout

“ADAMBROWN”

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Mikko Salo 21:59, Kristan Clever 27:15 (185lb dead, 24″ box, 16lb ball, 120lb bench, 100lb clean), Peter Egyed 28:28, Rebecca Voigt 30:20 (185lb dead, 24″ box, 16lb ball, 120lb bench, 100lb clean).

I would highly recommend Scaling the FUCK out of this WOD!!!

Someone asked me a question which got me thinking.
The Question you ask?
“Does Yoga get you muscular?”
This got me thinking about what women want from their training.  At least the women I talk to
all want to look great, they want a great looking Ass, great looking legs and if it’s beach season they want abs.  So basically all women want shape.
So here’s the thing that has me confused, the only thing that changes your shape is weightlifting.
So why is it then that so many women are so enamored with cardio, yoga, pilates, stair masters and aerobics classes?
These modalities won’t give you the Ass, Abs or legs you’re looking for, you’ll just be flexible and from what i’ve seen not even skinny.

You women want to look great you have to become a weight lifter.  I know it sounds intimidating but it’s the furthest thing from it.
Trust me, you want to look great you got to lift like it.
Stop doing something that won’t give you the result your looking for and getting upset about it, do the right thing.

Skill:
Bike Teams of 3:
5 min Amrap
Alternate after 10 seconds

Skill:
Deadlift
Week 2 Program

Workout:
21-15-9
Cleans @165/115
Hand Stand Push Ups

This Friday December 9th is the Christmas Party!
There will be a sign up sheet on the desk, please gimme your name and the name of anyone you are bringing if you will be attending.
Thanks

This is the 2nd week of the lifting program so be sure to change your numbers from last week.

Skill:
Back Squat
80%    @ 4 reps
87.5% @ 3 reps
95%     @ 2 reps

Workout:
Amrap in 20 Min
5    Pull ups
10  Push Ups
15  Air Squat
20 Cal Row

Some of you have been sneaking a false 1 Rep Max behind my back!
Let me explain something, the program is designed to work with your 1 Rep Max, if you don’t use it it won’t work correctly.
The best you can do it try and figure out what you think it would be but that means if the weight is too light you need to raise the weight.
Your last set of 2 at 92.5 % is not just to match up to a radio station!

It’s for a reason.
So, try and figure out as close as you can get it to your max so we don’t waste our time with this program.
Thank you and come again

Skill:
30/30
Hollow Rock
V UP
Crunches
3 minute plank (if you can’t do 3 minutes try and work your way up to it.)

Skill:
Bench Press
35% 6 reps
45% 5 reps
60% 4 reps
70% 3 reps

Work Sets:
80% 2 Reps
86% 2 Reps
92.5% 2 Reps

Workout:
1o Rounds 5 reps
Deadlift @65% Max
HandStand Push Up

Many of you guys have been asking about Kettlebell Kitchen and when they will be starting at the gym.
Here you go!

“We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

They will make their first delivery to our gym on Dec. 5th(and every Monday & Thursday).

The order cutoffs are:
• Wednesday evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php

Skill:

High Hang Power Snatch
5 x 5 50% max weight

Skill:

Front Squat
Warm up:
Bar 12 reps
35% 6 reps
45% 5 reps
60% 4 reps
70% 3 reps

Work Sets:
80% 2 reps
86% 2 reps
92.5 2 reps

Workout:

21-15-9
Bike Calories
Overhead Squat @115/75
Toes To Bar

Workout:

“Hildy”

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

100 Calorie Row

Thrusters @45/30  75 Reps

50 Pull Ups

Wall Ball @20/14  75 Reps

100 Calorie Row

If you have Weighted Vest 20 lb wear it.

*****The Christmas Party is next Friday the 9th, I hope you were able to keep the date open*****

Skill:

Deadlift

Warm up set 1: 45 lbs Bar x 12 reps
Warm up set 2: 35% x 6 reps
Warm up set 3: 45% x 5 reps
Warm up set 4: 60% x 4 reps
Warm up set 5: 70% x 3 reps
Work set 1: 80% x 2 reps
Work set 2: 86% x 2 reps
Work set 3: 92.5% x 2 reps

Skill:

Snatch Pulls
5 x 5 @50%

Workout:

3 Rounds
15 Hang Power Snatch @135/95
15 Burpee

 

We’re starting a new lifting program this week.
Everyone should have there maxes from the last several weeks.  The each cycle will last 6 which we will then start over using a heavier weight for each week.
Some things to remember:

Don’t start to heavy if you aren’t sure of your max
Don’t use half reps , they suck.  Full range of motion is the way to go.
If you don’t follow it like it’s written it won’t work.

The four Power Lifting exercises we’ll be using are Back Squat , Deadlift , Front Squat and Bench press.
The Oly lifts will be used in sequence with the Power Lifts.

Here’s the warm up and work set for week 1, know your weight before you come in the gym instead of rushing around trying to figure it out.
Warm up set 1:  45 lbs Bar x 12 reps
Warm up set 2:  35% x 6 reps
Warm up set 3:  45% x 5 reps
Warm up set 4:  60% x 4 reps
Warm up set 5:  70% x 3 reps
Work set 1:  80% x 2 reps
Work set 2:  86% x 2 reps
Work set 3:  92.5% x 2 reps
Perform your reps slowly and in controlled, no rushing, no bouncing, no out of control movements

Skill:

Back Squat

Workout:

100 Double Unders
30 Ball Slams @40/20
20 Muscle Ups
30 Ball Slams @40/20
100 Double Unders

I hope everyone had a great Thanksgiving and enjoyed what you really are thankful for.

The gym hours for today are
8am and 9am classes the gym will close at 10:30am
Thank You

Teams of 3

This workout is a 12,000 Meter C2 Amrap

One person Rows at a time, each person rows 1,000 Meters before switching partners.
The team of 3 keeps rotating until you all complete 12,000 meters which will be 4,000 meters per person.

The Amrap is as follows:
10 Wall Ball  @20/14
5   Burpee
10 Box Jumps @24/20
5   Deadlift @225/135
There will be one person rowing at a time which will leave two people left.
The two people will alternate between the Amrap while the other dude is rowing the 1,000 meters .
So for example :

Let’s say it’s me, The Incredible Hulk and Iron Man that make up a Team.

Iron Man starts The Wod off by Rowing first.  So Iron Man Begins rowing his 1,000 Piece and me and The Incredible Hulk start the Amrap.    I, being the smaller, weaker and less of a man than The Incredible Hulk will start first.  So I do one round of 10 Wall Ball, 5 Burpee, 10 Box Jumps and 5 Deadlifts.  As soon as I’m done with the 5th Deadlift The Incredible Hulk starts his Round of Wall Ball, Burpee, Box Jumps and Deadlifts (except he Deadlifts the Building causing the pipes to rip out of the ground leaving us with no heat for Monday, AGAIN!)
Regardless of the Heat we keep rotating through the Amrap till Iron Man is done with the 1,000 Meters which he gets done relatively quick due to his Suit that he wears which has those special powers, I guess rowing is considered a special power cause he finished fast.
Then The Incredible Hulk hops on the Rower and starts his 1,000 meter piece.  Unfortunately cause of his power his first pull ends up ripping the cord out of the machine with the fan blowing right out of the top causing the C2 to fall apart and become a Cnothing!

Anyway you get the picture by now right!
Good Luck, this is gonna be a doozy!
The Top Score is the Most Rounds completed in the 12,00o Meter time.