4/1/14

Hey, guys! No long post today. Maybe later on this week. Here's today's workout!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers

Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
Handstand Walks - 10min

WOD
21-15-9 Reps for time
Deadlift (225/135)
T2B

Athlete Track
Metcon:
8 Rounds
15 Max Effort Rowing Pulls
:30 Rest

Skill/Strength:
12 Rounds
:20 Hollow Body Rocks
:10 Rest

WOD:
10 RFT
10 DU
5 Dumbbell Burpee Box Overs (50/35)(24/20)

That's all, folks!

3/31/14: A Back Injury Saved My Back

Alright, guys. Had some time to do some extra writing tonight. Not much...just a couple thoughts about a back problem I've been dealing with for the greater part of a year. So, starting back at the end of my last semester in college, I started to feel a little pinch in my lower back. Of course, I just ignored it for as long as I could until it got to a breaking point earlier this year. It got to the point where I could barely pick up my son out of his crib. I knew I needed help! Long story short, the guys at Midland Chiropractic hooked me up, and I'm very close to being fully recovered. What I'm trying to say is...my form on a lot of my lifts was less than desirable, especially when it came to heavy weight. My PR Deadlift at 505# was a back-rounded mess. Through this back injury, I have a whole new emphasis on keeping my back tight and maintaining awesome posture and keeping my back super tight when the weight gets heavy. I encourage you all to do the same! Don't pull 500# from the ground while losing your vertebrae 10 feet behind you. Sacrifice the ego, keep the form tight, eventually the weight will catch up. Don't let a back injury force you to take 10 steps back, start now and get 10 steps ahead injury free.

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers

Mobility
Roll Quads - 1min/leg
Roll Back of Shoulders - 1min/side
Athlete's Choice - 2min

Skill/Strength
Back Squat 4x7 @ 75%, 3:00 int

WOD
"Karen"
For time
150 Wall Balls (20/14)

Oly Program
EMOM for 15min
1 Snatch Balance

EMOM for 15min
1 High Hang Squat Snatch

EMOM for 15min
1 Low Hang Squat Snatch

Athlete Track
Metcon:
6 Rounds
30 Row Pulls
1:00 Rest

Skill/Strength:
Bench Press 6x6 @ 70% + 10lbs.

WOD:
5RFT
5 HSPU
10 KB Swings (72/53)

Also, you'll notice Oly Lifting is back! These days will be programmed either MWF or TRSa. Not sure what way is better, so we'll play it by ear. Try to break up your workouts for the day if at all possible. Try to do the Athlete Track separate from the rest of the workouts. Do what you can without overdoing it. Peace!

3/29/14

The Open is over! I'm actually kinda glad. I'm ready to get back to regular old training instead of worrying about what the next workout will be and trying to figure out how light to go the day before. I'm also ready to get back to heavy strength training. My back is finally to the point of hitting back squats and deadlifts, so bring it on! Also, this will be the first time in the history of ever that I will be able to complete "Amanda." I can finally consistently get Muscle-ups! Also, there is no extra WOD in the Athlete Track today. A 1000m repeat on the row is quite enough. Good luck to everyone today!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers

Mobility
Athlete's Choice - 6min

Skill/Strength
Weighted Pull-ups 3-3-3-3-3

WOD
"Amanda"
9-7-5 Reps for time
Muscle-up
Snatch (135/95)

Athlete Track
Metcon:
4 Rounds
1000m Row
2:00 Rest

Skill/Strength:
Bench Press 10x3 @ 85%

WOD:
Off

Get some!

3/28/14

Open Workout 14.5. The last one!!!!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Lunges w/Twist

Mobility
Roll Back of Shoulder w/LAX Ball - 1min/side
Roll Quads - 1min/side
Athlete's Choice - 2min

Skill/Strength
Front Box Squat 5x3 @ 85%

WOD
Open Workout 14.5
For time
21-18-15-12-9-6-3 Reps for time
Thruster (95/65)
Bar-Facing Burpee

Athlete Track
Metcon:
6 Rounds
1:00 Row
1:00 Rest

Skill/Strength:
Bench Press 8x4 @ 80%

WOD:
5 Rounds
15 GHD Sit-ups
10 Pull-ups

3/27/14

Sorry for the late post, guys! Busy night last night. Recovery day either way, so it's nothing crazy. Another benchmark WOD today, but a much shorter one. Do work!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Lunges w/Twist

Mobility
Couch Stretch - 1min/side
Front Rack Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
Hang Power Snatches 2-2-2-2-2-2-2

WOD
"Jackie"
Row 1000m
50 Thrusters (45/30)
30 Pull-ups

Athlete Track
Metcon:
Recovery Row for 15:00

Mobility:
Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Shoulder Mash - 1min/side
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Couch Stretch - 1min

WOD:
6 Rounds
:30 Hollow Body Rocks
:30 Superman Holds
:30 Rest

3/26/14

Hey, guys! Sorry, no long writing today. This guys is tired! More writing tomorrow. :)

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Lunges w/Twist

Mobility
Roll Back - 1min
Shoulder Mash - 1min/side
Athlete's Choice - 3min

Skill/Strength
Strict Press 6x6 @ 70%, 3:00 in

WOD
"Linda"
10-9-8-7…1 Reps for time
Deadlift @ 1.5 BW
Bench Press @ BW
Cleans @ .75 BW

Athlete Track
Metcon:
10 Rounds
:30 Row
:30 Rest

Skill/Strength:
Bench Press 7x5 @ 75%

WOD:
Tabata Handstand Holds
Tabata Pull-ups
Tabata Pistols

Last big day before our recovery/mobility day tomorrow. Hit it hard and finish strong!

3/25/14

Hey, guys! So...I got 2 MU in a row yesterday!!! Ahhhhh!!!!! I love progress and how good it feels. Good combination of movements yesterday. Feeling light and strong. Down to 196#! Ok, enough about me. Get at it today!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Lunges w/Twist

Mobility
Roll Hamstrings - 1min/leg
Roll Front of Shoulder - 1min/side
Athlete's Choice - 2min

Skill/Strength
Hang Power Cleans 2-2-2-2-2-2-2

WOD
21-15-9
Box Jumps (24/20)
Burpee Deadlifts (55/35 Dumbbells)

Athlete Track
Metcon:
4 Rounds
Row 500m
Rest 2:00

Skill/Strength:
Deadlift 6x6 @ 70%

WOD:
5 Rounds
15 GHD Sit-ups
15 SDHP (95/65)

Good luck today, guys!

3/24/14

Hey, guys! Chemical City CrossFit switched over to HyperFit programming, and that's ok! I know that no matter what programming they do, they'll excel at it. You're all amazing athletes. I'm still going to post my own programming because I love it! I feel like I'm hitting my stride as my own personal athlete, and I know what programming works for me. Either way, you guys are awesome!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Lunges w/Twist

Mobility
Roll Quads - 1min/leg
Roll Back of Shoulder - 1min/side
Athlete's Choice - 2min

Skill/Strength
Back Squat 3x9 @ 70%, 3:00 int

WOD
AMRAP in 15min
1 Muscle-up
2 Yoke Shuttle Carry (250/170), 15m
3 Power Cleans (185/125)

Athlete Track
Metcon:
6 Rounds
Row 250m
Rest 1:30

Skill/Strength:
Bench Press 6x6 @ 70%

WOD:
21-15-9 Reps
Man Makers (20/15 Dumbbells)
KB Swings (72/53)

Keep killin it, guys!

3/21/14

Here it is!!! Open Workout 14.4!!!

GYM PROGRAM

Warm-up
3 Rounds
10 Dislocates
10 Air Squats
10 Sit-ups
10 Push-ups

Mobility
Athlete's Choice - 4min
*Try to roll anything out before class gets started due to WOD time constraints.

Skill/Strength
None

WOD
Open Workout 14.4
AMRAP in 14min
60-Calorie Row
50 T2B
40 Wall Balls (20/14)
30 Cleans (135/95)
20 MU

Athlete Track
Metcon:
4:00 Row for Distance

Skill/Strength:
Weighted Ring Dips
3-3-3-3-3

WOD:
10RFT
15 Push-ups
25m Prowler Push (90/60)
Rest 1:30

Good luck, guys!

3/20/14

GYM PROGRAM

Warm-up
Row 500m
3 Rounds :20/:05
Jumping Jacks
Dislocates
PVC OHS

Mountain Climbers

Mobility
Roll Calves - 1min/leg
Roll Front of Shoulders w/LAX Ball - 1min/side
Athlete Choice - 2min

Skill/Strength
Weighted Strict Pull-ups 3-3-3-3-3

WOD
21-15-9 Reps for time
Push Jerk (155/105)
Box Jump (30/24)
10:00 cap

Athlete Track
Metcon:
8:00 Row for Distance

Mobility:
Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Shoulder Mash - 1min/side
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Couch Stretch - 1min

8 Rounds
:30 on/:15 off
Hollow Body Rocks
Superman Holds

3/19/14

Who likes gymnastics? Good! Because today will be your day. Well, with some heavy lifting beforehand. Personally, I'd rather lift a bar than my own body, but that's just me. Important to always work on your weaknesses. Here it is!

GYM PROGRAM

Warm-up
30 Air Squats
20 Dislocates
30 Push-ups
Bring Sally Up - Plank to Stand-Up

Mobility
Shoulder Mash - 1min/side
Roll Back - 1min
Athlete's Choice - 3min

Skill/Strength
Deadlift 5-5-5-5-5, 2:00 int

WOD
For time
100 DU
75 Air Squats
50 T2B
25 HSPU
15:00 cap

Oly Class
EMOM for 10min
1 Push Press
1 Push Jerk
1 Split Jerk

EMOM for 8min
2 Pause Split Jerks w/2sec pause between pressing the bar and dropping underneath

E2MOM for 10min
3 Speed Jerks

Athlete Track
Metcon:
Tabata Row for Max Distance

Skill/Strength:
Bench Press 3-3-3-3-3

WOD:
.5 Mile Sled Drag (135/95)

I know we did Speed Jerks the other day, so keep the weight light and work on dropping under the bar as fast as possible. Bodyweight sprint today. Get it done!

3/18/14

Yo! No long talk today...maybe tomorrow! Just going to say, that you guys did awesome yesterday. You guys gave it your all no matter what, and it was awesome to watch. I know the Open has everyone up in a tizzy, but you guys continue to impress me despite what your Open score is. Keep up the good work!

GYM PROGRAM

Warm-up

Tabata DU

4 Rounds

10 Dislocates

10 Straddle Plate Jumps

10 Barbell Good Mornings

10 Push-ups

Mobility

Roll Back of Shoulders w/LAX Ball - 1min/side

Roll Hamstrings - 1min/leg

Athlete's Choice - 2min

Skill/Strength

EMOM for 10min

5 Wall Balls (20/14)

5 Barbell Rows (135/95)

WOD

AMRAP in 9min

5 Hang Squat Cleans (155/105)

5 Burpee Box Overs

Athlete Track

Metcon:

6:00 Row for Distance

Skill/Strength:

Speed Jerks 3-3-3-3-3

*Talk to Justin about form for these!

WOD:

For time

1 Rope Climb (15')

25 Box Jumps (24/20)

2 Rope Climbs (15')

20 Box Jumps (24/20)

3 Rope Climbs (15')

15 Box Jumps (24/20)

4 Rope Climbs (15')

10 Box Jumps (24/20)

5 Rope Climbs (15')

5 Box Jumps

Do work today!

3/17/14

Hey, guys! Welcome back from the weekend! 14.3 was a doozy. All scores aside, I'm super proud of how you all did with keeping solid form. No score is worth an injury. Good work! Also, I think I'm gonna start writing down some of my own thoughts about the gym and stuff like that. Just something extra to read and think about. Here it goes!

We have a quote at the gym on our board. It's from a very inspirational movie that you may have heard of...Pirates of the Caribbean. Johnny Depp (a.k.a. Cap'n Jack) says, "The problem is not the problem. The problem is your attitude about the problem. Do you understand?" This quote, as funny as it may seem, actually has a lot of impact on you as an athlete. When you really think about it, a WOD is just an assortment of movements put together that we do to help improve our strength, endurance, or mental fortitude. I haven't been CrossFitting long compared to some, but I still have a pretty good understanding of estimating the toughness of a workout, and how I will do in them. With that being said, I believe that WOD's are 95% attitude and 5% effort. What I mean by that is anyone can do a WOD...literally, that's the basis of CrossFit. Everything is scalable (up or down), and it's for 5 year olds to 95 year olds. So, being that I know I can do every single WOD ever made, it all comes down to my attitude about it. I can go into the workout full-on beast mode and have it crush my soul, or I can go into it with a careless attitude and have it be "ok." I just want to throw a little word of encouragement at you guys today to dig inside yourself to break out of that comfort zone/rut and give it your all no matter what the workout is. You may not like the WOD, you may literally hate every single movement, but don't let that halt your progress. Every WOD can and will help you in one way or another...even 7min of Burpees (which I hate to my core). Final thoughts, you guys are awesome, and you know you're awesome. No matter what your workout is, give it your best effort. I don't care if you don't like it, just give it your all. Go out of your comfort zone! Hit that 185# Deadlift PR out of nowhere in the middle of 14.3, Mary! Keep up the good work, Chemists!

GYM PROGRAM

Warm-up
Row 500m
3 Rounds :20/:10
Jumping Jacks
Dislocates
PVC OHS
Slam Balls

Mobility
Roll Quads - 1min/leg
Partner PVC Superman Stretch - 1min/partner
Athlete's Choice - 2min

Skill/Strength
Overhead Squat 5-5-5-5-5, 2:00 int

WOD
4 Rounds for time
20 DU
15 Ground to Overhead (95/65)
10 C2B Pull-ups
12:00 cap

Athlete Track
Metcon:
8 Rounds for Average Distance
Row :30
Rest 2:00
*Reset the distance for each round and take the average of all 8 distances.

Strength:
5 Rounds
3 HSPU
6 Reverse Flys

WOD:
10-9-8-7…1 Reps for time
GHD Sit-ups
Burpee Deadlifts (55/35)

Good luck today, guys!

3/14/14

14.3!!!!!!

GYM PROGRAM

Warm-up
Tabata DU
4 Rounds :20/:10
Jumping Jacks
Rollover to V-Sit
Dislocates
PVC OHS

Mobility
Roll Back - 1min
Roll Calves - 1min/side
Athlete's Choice - 2min

Skill/Strength
None

WOD
Open Workout 14.3
AMRAP in 8min
10 Deadlifts (135/95)
15 Box Jumps
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)
15 Box Jumps
*Judges need to record the time stamp after each set of 15 Box Jumps. This time stamp will be the time that has "elapsed" during the 8:00 workout.

Athlete Track
Metcon:
15:00 Row for distance

Strength:
Weighted Pull-up 3-3-3-3-3

Mobility:
Roll Back - 1min
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Calves - 1min/leg

Focus mostly on the WOD for today. Use the row as a general warm-up, and take it nice and easy. Do pull-ups if you get a chance at a separate time than the WOD.

You guys know what to do. Pace the Deadlifts as much as possible. Don't let this workout cripple you. Keep your form as tight as possible. You got this!

3/13/14

Good work on Grace everyone!!! There were too many time PR's to count. That rocks. We had a couple people get sub 3:00!!! Keep up the good work, guys. You're all doing awesome. Here's today's workout!

GYM PROGRAM


Warm-up
Row 500m
2 Rounds
25 Jumping Jacks
20 Air Squats
15 Dislocates
10 Push-ups

Mobility
Roll Back of Shoulder w/LAX Ball - 1min/side
Banded Lunge Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
Front Squat/Back Squat - 7/8x3 @ 70% of 1RM Front Squat, 3:00 int

WOD
"Tabata Angie"
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
*There is a 10sec transition time between tabatas. Score is the lowest number of reps/movement in any of the 8 rounds.

Athlete Track

Metcon:

2,000m Row @ 2:00/500m pace or slower

Mobility:

Roll Front/Back of Shoulder w/LAX Ball - 1min/section

Shoulder Mash - 1min/side

Roll Quads - 1min/leg

Roll Hamstrings - 1min/leg

Couch Stretch - 1min

6 Rounds

:15 Front Plank

:15 Side Plank

:15 Side Plank (opp.)

:15 Superman Hold

Nothing crazy before 14.3 on Friday. Bodyweight stuff today, and I don't want to see any ripped hands! Tape up your hands or know when to let go. You guys got this!

3/12/14

Well...I think we definitely made up for leg day. Shorter day today. Give you guys a little break and work on another benchmark workout. I want everyone to work their hardest on pushing through the pain on this one and ripping out the 30 reps. You guys can do it! Good Snatch work for Oly tonight as well. Should be a good Wednesday!

GYM PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
15m Duck Walk
15m Bear Crawl
15m Inchworm/Push-ups

Mobility
Roll Quads - 1min/leg
Front Rack Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
Strict Press/Push Press - 3/5x3 @ 80% of 1RM Strict Press, 3:00 int
*Do 3 Strict Presses followed immediately by 5 Push Presses. Weight is done at 80% of 1RM Strict Press max.

WOD
"Grace"
For time
30 Clean and Jerks (135/95)

Oly Class
EMOM for 10min
2 Sotts Press

EMOM for 6min
3 Snatch Drops

EMOM for 8min
1 Snatch Balance (Working up to a 1RM)

Athlete Track
Metcon:
19:00 Row for distance

Strength:
Bench Press 5-5-5-5-5

Tabata Hollow Body Rocks
Tabata Handstand Holds

A lot of stuff today guys, but I know you can do it! If you can get through yesterday, you can get through a couple minutes of Clean and Jerks. Get some!

3/11/14

Welcome back! Everyone did awesome on 14.2! Who know what it'll be this week? Of course, Joe and Ryan decided to give me 20 burpees to do. I still haven't done them, but don't worry, I'll get there. Too bad my off day is tomorrow, and it's a 30-minute AMRAP of Burpees! Ha. Jk. I'm not that mean. Here's today's fun!

GYM PROGRAM

Warm-up
Tabata DU
30 Air squats
20 Dislocates
30 PVC OHS

Mobility
Roll Hamstrings - 1min/leg
Couch Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
Off

WOD
AMRAP in 30min
10 Front Squats (95/65)
10 Front Rack Lunges (95/65)
10 T2B

Athlete Track
Metcon:
16:00 Row for distance

Strength:
Super Set
- 3x10 Hang Dumbbell Snatches (in a row 5L/5R)
- 3x10 Dumbbell Turkish Getups (alt. 5R/5L)

5 Rounds for time
25m Prowler Push, 90# (increasing by 25# each round)
50m Shuttle Sprint
Rest 30sec

Remember guys, the Athlete Track is optional. You don't have to do it, but it will help you grow as an athlete if you want help with that. Let me know if you have any questions about it. Thanks and good luck!

3/10/14

Well...14.2 went well. Glad all the superstars of CrossFit still got around 300+ reps. That was tough! But definitely a good test of where you want to grow as a CrossFitter. Chest to Bar Pull-ups aren't easy for anyone. So, that means it's an identified weakness that you can work on! Don't lose heart, guys. We are all in the same boat together, and we will all improve together. We got this! Here's today's workout along with our new Athlete Track programming! Pretty simple today, but it will increase in intensity as we go on.

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/movement
Dislocates
Straddle Plate Jumps
Push-ups
Barbell Good Mornings

Mobility
Roll Front of Shoulder w/LAX Ball - 1min/side
Roll Back - 1min
Athlete's Choice - 3min

Skill/Strength
Weighted Ring Dips 5-5-5-5-5

WOD
"Diane"
21-15-9
Deadlift (225/155)
HSPU
No time cap

Athlete Track
Metcon:
9:00 Row for distance

Strength:
Super Set
- Reverse Dumbbell Flys 3x10
- Overhead Dumbbell Tricep Extensions 3x10

5 Rounds (not for time)
15 GHD Sit-ups
15 Back Extensions


The Athlete Track is completely separate and not mandatory to do. It is recommended though as it will only help you as an athlete! You will see a lot of different strength work as well as Olympic lifting work as time goes on. Do work today guys!

3/7/14

Open Workout 14.2 is here! It looks like a doozy. It's pretty similar to the structure of 13.5 last year, with some movement and rep modifications. This is just another example to the fact that being better at CrossFit only brings you more pain. That's what we strive for! You guys will all do great!

GYM PROGRAM

Warm-up
Row 500m
2 Rounds
15 Dislocates
15 PVC OHS
15 Ring Rows

Mobility
Partner PVC Superman Stretch - 1min/partner
Roll Quads - 1min/leg
Athlete's Choice - 2min

Skill/Strength
None. Use extra time to warm up for WOD.

WOD
For reps
:00-3:00
2 Rounds
10 OHS (95/65)
10 C2B Pull-ups
3:00-6:00
2 Rounds
12 OHS (95/65)
12 C2B Pull-ups
6:00-9:00
2 Rounds
14 OHS (95/65)
14 C2B Pull-ups
9:00-12:00
2 Rounds
16 OHS (95/65)
16 C2B Pull-ups
…
*Athletes continue doing 2 Rounds of the workout/3minutes until they cannot complete the rounds within the 3min segment they are on. Athlete's must rest the remaining part of the 3min if they finish early. Only 2 rounds of the workout is allowed to be completed in the 3min.

Should be a good one. Work hard, guys!

3/6/14

Today is the day! We have a wager going on the Facebook page for what movements you think will be announced in 14.2. Check it out and get a chance to dish out some burpees! Anyway, here's today's workout.

GYM PROGRAM

Warm-up
Row 500m
20 Dislocates
20 Jump Squats
20 PVC OHS
20 Good Mornings (Barbell)

Mobility
Roll Lats - 1min/side
Couch Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
10min to find 3RM Push Press, 2:00 int attempts

WOD
EMOM for 12min
4 Hang Power Cleans (135/95)
2 Thrusters (135/95)

Nothing too crazy today. Gotta be ready for tomorrow! Rest up and get ready for 14.2!

3/5/14

Yo! Yesterday sucked. Just flat out...sucked. Definitely had to work to beat that time cap. You guys all did great and pushed yourself as always! Let's keep up the good work and keep this week going strong. Also, we will be starting up an athlete track for all of those that want to up their game a little. It will be coming soon as I do some fine tweaking to it and getting the kinks figured out. Stay tuned for more details!

GYM PROGRAM

Warm-up
4 Rounds
:15 Dislocates
:15 Mountain Climbers
:15 Straddle Plate Jumps
:15 Rollover to V-sit

Mobility
Roll Back - 1min
Roll Quads - 1min/side
Athlete's Choice - 3min

Skill/Strength
Tabata Hollow Body Rocks
Tabata Handstand Holds
Tabata Superman Holds
Tabata Pull-up Holds
*Tabata's switch from one to the next with a :10sec break. Pull-up holds are held at the top of the pull-up position for as long as possible. Use bands or rings as necessary.

WOD
AMRAP in 8min
5 T2B
10 Box Jumps (24/20)
15 Slam Balls (30/20)


OLY CLASS
EMOM for 8min
1 Clean High Pull (2sec pause at the knee)
1 Hang Power Clean
*Power Clean done after the High Pull without dropping bar.

EMOM for 10min
2 Push Press
2 Push Jerks

EMOM for 8min
1 High Hang Power Clean
1 Push Jerk

Working on putting together our Clean and Jerks for Oly Class this week. Be sure to show up to get some good practice in. See you then!

3/4/14

Before we start, I gotta give a shoutout to my man, Jason Thayer. He joined the Muscle-Up Club!!!! Good work, buddy! He made it look really easy, and it was only like the second time he had tried. Thanks for showing me up when I've been trying for over a year... Anyway, here's today's workout!

GYM PROGRAM

Warm-up
2 Rounds
30 DU
25 Jumping Jacks
20 Good Mornings
15 Squats
10 Dislocates

Mobility
Roll Back of Shoulder w/LAX Ball - 1min/side
Roll Hamstrings - 1min/side
Athlete's Choice - 2min

Skill/Strength
10min to find 3RM Front Squat, 2:00 int attempts

WOD
For time
100 KB Swings (72/53)
50 Goblet Squats (72/53)
*EMOM do 5 Burpees
14:00 cap

Good luck today, guys!

3/3/14

Well, the Open is well underway! Everyone did great on Friday. We have about 12 athletes that signed up this year! Go us! You guys are gonna do great this week as well. Also, be sure to submit your scores by 8pm tonight, or they won't count. Here's today's workout!

GYM PROGRAM

Warm-up
Row 500m
20 Dislocates
20 Mountain Climbers
20 PVC OHS
20 Push-ups

Mobility
Front Rack - 1min/side
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
8min Muscle-Up Transitions/False Grip

WOD
10-9-8-7…1
Bear Complex (115/80)
MU
*Bear Complex = Power Clean, Front Squat, S2O, Back Squat, S2O from behind the neck. These 5 movements must be done without dropping the bar. Can drop the bar after 1 set of 5 movements is done. Squat Cleans/Thrusters are allowed.
*2 Pull-ups/2 Dips per 1 MU. Must go back and forth between PU and Dips.
20:00 cap

Good luck today, everyone!