Skill:

Push press

1 Rep Max

Workout:

12 Min EMOM

5 Burpee
+
1 Complex:
1 Snatch Grip Deadlift
1 Hang Squat Snatch
1 Overhead Squat

Last week the 1 rep maxes were great!  So many of you guys had gone up a lot!
And what was most exciting was the girls, you guys actually tried to lift a lot and reach a new max!
That was awesome!
Good to see that you know you can lift and are not weak just cause you’re a woman!
Ask your friends who ride a bike for an hour a day what there max squat is!
The only way you get tone and sexy curves is by lifting, the more you lift the better you look unless of course Redbook magazine tells you different.

Skill:

Front Squat
1 rep max

Workout:

For Time:

50-40-30-20-10

5-10-15-20-25

Double Unders

Kettlebell swings @70/55

Toes to bar

Workout A:

1 Minute Hollow Rock
3o seconds rest

1 Minute GHD Sit up
30 Seconds Rest

1 Minute Back Ext.
30 Seconds Rest

1 Minute Reverse Hyper Ext.
30 Seconds rest

Workout B:

21-15-9 Rep Scheme of:

Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat

a.  Use One Barbell for all exercises

b.  RX weight @115/75

c.  You must complete all of the required reps before you move onto the next exercise
So first you must do 21 Deadlift before you move to the Hang Power Cleans
But wait, wait Chris!!!  Can we do Thrusters instead of Front Squat and Push Press ?
You can answer that by referring to the beginning of this answer

Skill:

Deadlift
1 Rep Max
Now, I know that some of you are a bit nervous when going for a Max Attempt on the Deadlift because you are afraid of injuring your spine.

Well, just follow what I always say 1,000 times a day and you should be ok.
Remember you Need to Stay TIGHT!  If you aren’t tight in the core your spine is taking the brunt of the work throughout the movement.  Your spine is the bridge between your upper and lower body right.
If you don’t keep your core tight around your spine then your spine has nothing to help it stay stable and straight throughout the movement which will in turn lead to your spine being forced into flexion.

So, Take a deep breath in PUSH YOUR GUT OUT and hold your breath through the whole movement, unless of course you are reading REDBOOK magazine which says to suck your gut in!  Reena How could you!  How do you go behind my back and read a magazine!
Anyways, be sure to hold your breath and stay as tight as you can get your whole body to stay!

Workout:

35-25-15
Wall Balls @20/14
Pull Up

Skill:

If you missed the Back Squat or the Bench Press do one today.  We’ll be doing the skill work on Monday, Tuesday and Wednesday to give some a chance to make up the missed 1 rep maxes.
If you did both of them already then  pick a skill and work on it for 15 minutes till everyone is done with what they missed, if everyone in the class completed these two skill already then everyone just work on something for 15 minutes

Workout:

Row 1k
50 Overhead Squat @95/65
50 Box Jumps 24/20
50 Hang Power Snatch @95/65
50 Back Extension
Row 1K

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.