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)

The gym will be open for morning hours only on Friday December 29th.
The morning hours will be normal hours.
No evening hours.

Skill:

1 Clean Grip Deadlift
1 Power Clean
1 Hang Squat Clean
1 Jerk
Perform One Complex Every 90 Seconds Increasing weight Each Set

Workout:

3 Rounds
Row 500 Meters
12 Deadlift @55%
21 Box Jumps 30/24

Workout:

Perform each exercise for 1 minute with 45 seconds rest after each exercise for a total of 3 rounds
1.  Bike
2.  GHD Sit up
3.  Plank
4.  Push Press
5.  Swings
6.  Burpee
7.  Back Ext.

Go as hard as you can for the minute.    Make the rest a necessity

We’ll be starting the Burpee challenge again on January 1st.
One day one, two day two, three day three etc…
For those of you that are still doing the Lunge challenge I believe there is 17 days left.
I’ve heard there was a lot of talk about how the lunges hardened up there legs and Ass!  Success!

We’ll be starting the 1 rep maxes after the new Year.
Next Monday is the 1st, we’ll wait till the week after to start so everyone is back from vacation,
if you didn’t go away then you can hang out with the shleps like me and do the rest of the weeks workouts without our maxes.

Skill:

Back squat
20 Reps @55%
without putting the weight down

Workout:

2015 CrossFit Games Triangle Couplet

15-10-6 reps, for time of:
Thruster, 165/115 lbs
Bar Muscle Up

 

We’ll be open for one class today December 25th, Christmas Day.

The gym will be open for a class at 9:30am

For Christmas Day I will be doing the 8 days of  Chanukah Wod.
As far as lighting candles we won’t be doing that we’ll be doing a barbell complex instead.

I made this up myself, I believe there are 8 days Hanukkah and I also believe that Hanukkah starts with a “CH” but I can’t say I always know what the hell I am talking about.

So here we go!

8   Rounds

8   Deadlift
8   Hang Power Clean
8   Power Clean
8   Jerk
8   Front Squat
8   Hang Muscle Snatch
8   Hang Power Snatch
8   Overhead Squat

The Complex is done with One bar  and One Bar only.   I know, your deadlift is going to be stronger than the rest of the movements.  That doesn’t matter,  just do one bar.  The bar is obviously going to be light, I would imagine your weakest movement will dictate how heavy the bar will be.
So if your Overhead squat is terrible because you choose not to work on your flexibility then that will be your weakest movement.
Use one bar and complete the complex 8 times with perfect form.  Don’t worry about speed, just worry about your form and your technique.

This workout is going to take a while.  Therefore if you are going to show up tomorrow please show up on time.
It’s rather annoying to the other members that are there and ready to go and everyone starts pouring in late.
Normally I put the blame on Lindsay and make her the fall guy but this time she is really the one that is getting agitated.

The classes are 8, 9 and 10 am  Please be sure to show up on time, thank you.

Workout:
12 days of Christmas

1    Thruster  @135/95
2    Push Press  @135/95
3    Hang Power Clean  @135/95
4    Deadlifts  @135/95
5    Burpees
6    Pull Ups
7    Air Squats
8    Toes To Bar
9    Kettlebell Swings  @70/55
10  Hand Release Push ups
11   Overhead Squat @135/95
12  Power Snatch  @135/95

Choose a weight that is doable for yourself, not someone else