WOD Blog

Monday, 3/30/2015

3P1A9915

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Tomorrow (Tuesday) we’ll be providing Progenex Protein drinks for folks after workouts.

Getting some Protein and Carbs in your belly within 30 minutes is HUGE and if you miss it you’re not recovering anywhere near fast enough.  You’re missing out on hard earned improvement.

We’ve told you a hundred times, but now we’re going to show you!  Just make sure to show up on Tuesday for the daily WOD.  Limit 1 per person.

We’ve never done this before and may never do it again, so make sure to show!  :)

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Workout of the Day

Discussion:  Reminder to come tomorrow (Tuesday)

Mobility: Banded Hamstrings
Skill: Back Squat 5×5 @80% of 1RM
WOD:
8 Minutes of Tabata Double Unders
(Yes 16 rounds)

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By |March 29th, 2015|Uncategorized|0 Comments

Sunday, 3/29/2015

051

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Skill work at 3:30 will be Snatches today.

Don’t forget that we can switch and scale moves to accommodate for injuries, even if you get hurt you should still come in and get a workout in. Moving around will often be better than doing nothing.

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Sunday Funday Mashup

0:00 – 3:00
100 Double Unders

3:00 – 13:00 AMRAP
20 KB Snatches (alternating arms)
30 KB swings

13:00 – 15:00 Rest

15:00 – 20:00 EMOM
2 Wall Climbs

20:00 – 30:00
For time:
10, 9, 8…3, 2, 1 Burpees
1, 2, 3…8, 9, 10 Box Jumps

IMG_3972

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By |March 28th, 2015|Uncategorized|0 Comments

Saturday, 3/28/2015

Aftermath

The MOST improvement you can ever get is with one-on-one help.

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No announcements today.

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Workout of the Day

7:30am – Mobility WOD with Coach Jen
8:00am WOD with Coach Jen
830am Oly Class – this class is only available for 10 at a time and is $50/month extra.  Email Jeremy to get on waiting list.
9:00 – Strength WOD with Rory
10:00 – All comers WOD – This months Silly Saturday is March 28th!
10am Sprinting school is off for now, but we’ll bring it back if more request it.

11am beginner class with Coach Holly IS ON!

11:15,  – Open WOD
2:30 —  WeDoWhatWeWant WOD

2015-03-28

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Weekend Homework Challenge #4
– Make sure you are warmed up and stretch out
– Do your best to get a good time, but be safe. If you haven’t gone hard lately, work up to the intensity.
– In many cases, these may not work well right before or after a wod. Use your best judgement.
– Don’t forget to log it on BTW.

This Weekends Homework challenge is:
Row 100m Time Trial.
This is an all out effort.

By |March 27th, 2015|Uncategorized|0 Comments

Friday, 3/27/2015

Colby-001

This is a big one.   It’s absolutely nerve racking lifting weights, swinging kettlebells, or any gymnastic move with kicking when kids are loose and running or moving around.

We can’t focus on what we’re doing while we’re worrying about smushing the little boogers.

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WORKOUT 15.5RX

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

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Weekend Homework Challenge #4
– Make sure you are warmed up and stretch out
– Do your best to get a good time, but be safe. If you haven’t gone hard lately, work up to the intensity.
– In many cases, these may not work well right before or after a wod. Use your best judgement.
– Don’t forget to log it on BTW.

This Weekends Homework challenge is:
Row 100m Time Trial.
This is an all out effort.

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15.5

IMG_3966

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By |March 26th, 2015|Uncategorized|0 Comments

Thursday, 3/26/2015

Floored

Notice the chalk buckets have wheels?  Use them!  :)

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Weekend Homework Challenge #4
– Make sure you are warmed up and stretch out
– Do your best to get a good time, but be safe. If you haven’t gone hard lately, work up to the intensity.
– In many cases, these may not work well right before or after a wod. Use your best judgement.
– Don’t forget to log it on BTW.

This Weekends Homework challenge is:
Row 100m Time Trial.
This is an all out effort.

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Workout of the Day

Discuss:  What do you think about when you run?
In Warmup: Planks.

Mobility: Front Squat Elbows

Skill: Practice Handstand hold

WOD:
5 Rounds for Time
9 Deadlift
7 front squats
50 mountain climbers

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IMG_3938

By |March 25th, 2015|Uncategorized|0 Comments

Wednesday, 3/25/2015

IMG_0309

Ok… this picture is a funny one and meant a little as a joke but also a pretty good rule.  lol.

“Detox mode” is this period of time where you’re trying to completely avoid garbage food.  Someone in detox mode is working hard at saying no throughout their entire day but shouldn’t have to do it at the gym.  If you’re not worried about eating unhealthily, that’s totally fine.  Just eat before you come here or after.

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Workout of the Day

Discuss: Hardest Real life work you’ve ever done.
In Warmup: Skin the cat

Mobility: Scapula Tightness

Skill: Deadlift 3-3-3-3-3

WOD:
3 Rounds for Time
100 double unders
30 kettlebell swings
15 Handstand pushups

2015-03-25

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By |March 24th, 2015|Uncategorized|0 Comments