Monday, February 28, 2011

Tuesday March 1 2011

Strength:
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Amrap

7 min of:
5 Long Jumps
There
Cross overs
Back

Sunday, February 27, 2011

Monday February 28 2011

21 15 9 15 21
Double Unders
Burpies
Mountain Climbers

Warm Up

Dynamic Stretching
3 rounds of:
10 Squats
10 Shoulder Rolls
10 Bicycles

Saturday, February 26, 2011

Sunday February 27th 2011

Strength
Workout A:
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Then:

4 rounds of:
50 D/U's
TnB Sprint
15 KB swings (Heavy)
25 Mountain climbers. Left/Right is one.

Friday, February 25, 2011

Saturday February 26, 2011

TEAM WOD DAY
Workout to be announced.

Thursday, February 24, 2011

Friday February 25 2011

Buy in: 100 D/U's
10-0-5
SDHP
Push Press
Wipers
Buy Out: 15 HSPU


Use 95/65 #'s for all reps.

Warm Up:
1xCFHQ
5-0-5
SDHP
PP
Wipers

Wednesday, February 23, 2011

Thursday February 24 2011

Warm Up:
15 minutes get warm.
Then as promised something a little challenging after two days of strength and technique.


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 45# dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Tuesday, February 22, 2011

Wednesday February 23 2011

Snatchtaliscious
WOD: 2 power snatches on the minute for 15 minutes.
Warm Up:
TnB Lunges, High Knees, Fannie Wackers

Skill: Burgner x 3, snatch balances.

Wod is to be completed at 65% of your SRM

Monday, February 21, 2011

Tuesday February 22, 2011

Strength: W/O "B"
3x5 Squat
3x5 S/P
3x5 Power Cleans

Warm Up.

Dynamic Stretching
3 rounds of:
1 minute skipping
1 minute plank
Then TnB
Burpie Long Jumps

Monday February 22 2011

Good Monday to everyone.
No classes today, regular schedule back on Tuesday.

Sunday, February 20, 2011

Sunday February 20, 2011

21 15 9
Virtual shovelling 45/35
There-Lunges with weight.
Ring Rows
Back-sprint
Box Jumps

Warm Up:
Dynamic Srtetching
3 rounds of Skipping, bicycling, leg raises, push ups and squat hold.

Strength:

Saturday, February 19, 2011

Saturday February 19 2011

Wod:
5 x HSPU
10 x KB Swing
15 D/U's
Warm Up:
15 Min, get warm.

Strength:
Ring Dip or OHS 3 3 3
Increase load with each set

Thursday, February 17, 2011

Friday February 18 2011

Warm Up
3 rounds of:
1 min skipping
T and B
Lunges
Broad Jumps


Wod:
100 Sit Ups
50 Squats
100 Double Unders
50 Jumping Pull ups
100 Box Jumps
50 Kb Swings
100 Push Ups

Wednesday, February 16, 2011

Thursday February 17, 2011

Strength
3x3 dead Lift
Wod:"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Tuesday, February 15, 2011

Wednesday February 16, 2011

Warm Up,
Dynamic Stretching, play time
mobility
Skill Day:
Choose a gymnastic skill and strength element and work on them.

Monday, February 14, 2011

Tuesday February 15, 2011

Warm Up,
4 rounds of:
10 squats
20 D/U's
10 Shoulder Rolls
5 pull ups

Strength:
Bench Press
1 1 1 1 1 1 1

Mobility:
Top to bottom.

Sunday, February 13, 2011

Happy Monday! February 14, 2011

3 rounds for time of:
21 Burpees, get air (6")
21 Squat snatches, 45# bar
21 Wall Ball shots,
21 Thrusters, 45 # bar
21 Squat cleans 45# bar

Warm Up: Dynamic Stretching
then,
3 rounds of:
30 seconds skip
30 seconds bicycle
30 seconds box jumps

Saturday, February 12, 2011

Sunday February 13 2011

W/U, 3 rounds of:
1 min skipping
5 box jumps
10 push-ups
30 second squat hold
Strength: DL 3-3-3-3-3

WOD
5 rounds:
3 Power Snatches,
3 Snatch Pulls
,3 Power Snatches


Use 60%-70% of SRM.
 You may not drop the bar. If you do perform, an equal number of burpees.
Rest 2 min between sets.

Friday, February 11, 2011

Saturday February 12 2011

Reminder:
No classes on Saturday Feb 12.
Take a rest day, go for a walk, for those of us who need it more than others, enjoy a little recovery time. Work some mobility

Thursday, February 10, 2011

Happy "Filthy" Friday February 11, 2011

Warm Up:
15 minutes to get warm
Skill:
Pick one. 10 min.
Wod:

The "Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Wednesday, February 9, 2011

Happy Thursday February 10 2011

Warm Up:
15 minutes, get warm.
Strength Bench Press
3 3 3 3 3

Then Amrap 12 min of:

3 Burpies
20 D/u's
7 KB swings 1.5 pood

Tuesday, February 8, 2011

Wonderful Wednesday February 9, 2011

Wod:
5 rounds of:
Push/Split Jerk
95# x 15
30 Squats

Skill:
Snatch Balance

Warm Up:
1 x CFHQ
There and backs
Bear crawl and long jump
Then:
med ball catch and crab soccer

Monday, February 7, 2011

Happy Tuesday. Feb 8, 2011

Strength:
Rack Pulls
Halting Dead Lifts
5 3 3 2 1 1 1 1 1 1
Wod:
21 15 9

Cleans 135/95
Box Jumps

Warm Up:
Dynamic Stretching
Then
3 rounds of:
20 D/U's
5 Burpies

2 rounds of:
1 minute squat wrestling

Sunday, February 6, 2011

Good Monday Feb 7 2011

1 x CFHQ W/U
3 X Burgener
Snatch
5 3 3 2 2 2 1 1 1 1
Then AMRAP 6 min of:
3 Push ups Sprint 3 Dips

Saturday, February 5, 2011

Snowy Sunday February, 6 2011

For those of you brave enough to make it in:
Strength: PP 5 3 3 2 1 1
Wod:
150 Burpies for time.

Happy Saturday Feb, 5 2011

Max Front Squat 3 3 3 3 3 Then:
AMRAP 16 min of:
Clean to 5 FS @ 155/110
There: High Knees-25 Squats
Back: Bear Crawl

Thursday, February 3, 2011

Friday February 4 2011

Happy Friday
3 x Max reps of:
Pull Ups
K2E
Ring Dips
KB Swings 1.5/1 pood

Rest 1 minute between efforts and 3 min between exercises.

Wednesday, February 2, 2011

Thursday February 3 2011

Warm Up, Three rounds of:
1 min skipping
10 Wall Ball
There and back Inch worms

Mobility:

Glutes
Quads
Hamstrings

Wod:
21 18 15 12 9
Dead Lift 225/185
D/U's

Tuesday, February 1, 2011

Wednesday February 2 2011

Warm Up: 15 min Get Warm
Strength: Front Squat
FInd your max.
Then
6 min of:
5 Burpies 20 D/U's

February's Dedication - Attendance and Technique

As we role into February I want to focus on two things. Attendance and Technique. It will be a band free month so prepare for lot's of Ring Rows and negatives. The goal is to get as many of us doing Pull Ups by months end as possible. I am going to be even more vigilant about technique this month. Be prepared to hear NO REP!

We have some interesting events planned. Mark Gleason will be paying us a visit to work on our Olympic Lifts. Mark and I went through our certification process together back in 2007 and he has since gone on to specialize in O lifting. Time and Date TBA.

There is a Team Challenge set for Saturday Feb 26th Sign up on the whiteboard and some more bring a friend days Feb 12 and 19th. Both Saturdays.

Also, we are running a new CD challenge. Submissions in by months end. We will start playing them first week in March and the winner will be decided by popular vote. A funky new design T shirt to the winner.