12-30-11

Workout

Mobility
Banded Hip Flexor Stretch

Warm-up x 1

Strength WOD

12 Min AMRAP
10 Weighted Step-ups (5/5)
10 Supermans
120' Waiter's Carry R
120' Waiter's Carry L

12-29-11

Workout

Mobility
Lacrosse ball on glutes
Triceps on bar

Warm-up x 1

Strength WOD

10 Min AMRAP
3 Power Clean 70% 1RM
6 Ring Dips
9 Russian KB Swings

12-28-11

Workout

Mobility: Foam Roll T-Spine and Lats

Warm-up x 1

Strength WOD

Perform as many rounds and reps as possible in 5 rounds of the following:
2 minutes work / 1 minute rest

5 Pull-ups
10 Goblet Squats
5 Push-ups

Continue each round where you left off the previous round.

12-27-11

Workout

Warm-up x 1

Mobility: Foam Roll Quads & Hip Flexors

Strength WOD

For Time:
20-18-16-14-12
Situps
KB Clean and Press (For 20, will be 10 R and 10 L)

12-22-11

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5 Renegade Rows
10 sDB Ground to Overhead
15 Goblet Squats

12-21-11

Workout

Warm-up x 1

Mobility Work
Banded Hip flexor stretch

Strength WOD

5 Rounds for time
5 Handstand Pushup
10 TTB
15 Double Unders

12-20-11

Workout

Warm-up x 1

Mobility
Foam Roll T-Spine
Calf Stretch

Strength WOD

Today we will add something new to our programming. We will do the following set of exercises NOT for time. Make sure to focus on the execution of the movements.

3 Rounds

dDB Push Press x 5
4 Position sDb Bent over row x 5 each way
(StgR w/ R row, StgR w/ L row, StgL w/ R row, and StgL w/ L Row)
sDb Overhead Step-ups, Alt legs x 2 Each

Finish with 2 minutes on each side stretching hamstrings with foot on box.

12-19-11

Here are some Scheduling notes. I have updated the schedule for the next two weeks.
There will be class all week at 6:00 am. We will have class at 5:00 and 6:00 on Monday, Tuesday and Wednesday. On Tuesday we will also have class at 3:40. On Thursday we will have class at 3:15 and 6:00. On Friday, if there is interest, we will have class at 5:00 pm.

Next week, I will be closed on December 26 to celebrate Christmas with my family. I am open to having a 6:00 am and 7:00 am class from the 27th through the 30th.

I would like to ask for your help in my planning by signing up for the classes that you will be coming to.

Workout

Warm-up x 1

Mobility:
Overhead passes with Band/Bar
Foam Roll lats

Strength WOD

10 min AMRAP
5 Burpee Pull-ups
10 Russian KB Swings
20 Lunges with sDB in Goblet Position

12-15-11

Workout

Warm-up x 1

Mobility Work
Overhead passes with band
Overhead squat work with band

Strength WOD

10 min AMRAP
10 Bent over Rows (5/5)
15 Russian KB Swings
120' Farmers carry R
120' Farmers carry L

12-14-11

Workout

Warm-up x 1

Mobility: Sampson Stretch (with bands)

Strength WOD

Every minute on the minute for 10 minutes:

3 Power Cleans (80% of 1 RM)
10 Lateral bar Jumps

12-13-11

Workout

Warm-up x 1

Mobility: Foam roll T-spine or lacrosse balls on t-spine

For Time:
500 m Row
Then
3 Rounds
5 dDB Ground to Overhead
20 Lunges

Use a stop-watch.

12-12-11

Schedule Reminder for this week. Class will run Monday through Friday at 6:00 am. On Monday, evening class will be at 5:30. Tuesday evening class will be at 5:00.

Strength WODS for day one and day two are as follows:

Day 1:
Front Squat
3-3-3-3

Day 2:
Weighted Pull-ups
3-3-3-3
and
Weighted Step-ups
5-5-5 per leg

Workout
Warm-up x 1
Mobility: Wrist flexibility work and roll out triceps on bar.

10 Rounds for time:
5 Goblet Squats
5 Push-ups
5 Pull-ups (strict if possible)

I went high rounds with low reps in an attempt to keep all reps as close to perfect form as possible.

If you did not see Friday's post, check it out here.

12-9-11

For your workout today, make up a workout that you have missed this week. If this is day 5 for you, I will put something together specifically for you.

I came across a great video this week that Robb Wolf had posted on his site and thought I should share it with you.

We just finished our fitness challenge a couple of weeks ago and for most of us the focus was on weight loss. I think that most of you would agree that what is more impacting about eating a "paleo" or "hunter gatherer" type diet is that the way it makes you feel. I never realized how bad I felt eating a Standard American Diet until I didn't eat that way.

As a gym owner, one of the objections that I hear about eating healthy or about a gym membership is that it costs too much. In this video Dr. Terry Wahls mentions that you are going to pay one way or another. Either pay now, or pay later in increased medical expenses.

Spend about eighteen minutes watching this video and I guarantee you won't be disappointed. This is one video worth passing on if you get the chance.

12-8-11

Workout

Warm-up x 1

Strength WOD

Every Minute on the Minute complete the following:

3 Handstand Push ups
6 Ring Dips
3 Burpees

If you do not finish within the minute, finish and then rest the remainder of the next minute.

For those of you who are involved in education or just interested in education check out this article, "Grading Teachers" out of the Wall Street Journal.

12-7-11

Workout
Warm-up x 1
Hip Mobility
Strength WOD

10 min AMRAP
5 Pull ups
10 DB Push Press
15 Squats

12-6-11

Workout

Warm-up x 1
Burgener Warm-up
Strength WOD

For Time
20 Power Clean
20 Toes to Bar
15 Power Clean
15 Toes to Bar
10 Power Clean
10 Toes to Bar

Power Clean(115/65)

12-5-11

Here is an update on the schedule this week. We will have class Monday through Friday at 6:00 am. On Monday Night there will be open gym at 5:00 and 6:00 (Rachel will be opening it up.) Class will be at 5:00 pm and 6:00 pm on Tuesday and Wednesday. On Tuesday and Thursday we will have a class at 3:40 as well. On Friday the evening class will start at 4:30...come when you can make it. We will have a group workout at 8:00 am on Saturday.

Workout

Warmup x 1
Mobility - Lower leg
Strength WOD
5 Rounds for time:
15 Pushups
20 Russian KB Swings

Strength WODS this week: Back Squat, Shoulder Press, Single Leg Deadlift, and Deadlift.

12-1-11

Workout

Warm-up x 1
Also include T-Spine Mobility work with Foam roller or lacrosse balls

Strength WOD

3 Rounds for Time:
10 Renegade Rows
120'Waiter's Carry with Weight Plate
120' Farmer's Carry with 2 KB's

11-30-11

Every once in awhile I have to get a promotional piece in on why I feel Physical Education is so important.  Here is a TED talk on the relationship between movement and the brain.



Workout

Warm-up x 1

Strength WOD

For Time:
500 m Row
Then...
3 rounds of
20 Weighted Step-ups
10 Toes to Bar

11-29-11

Now that we are a couple of weeks past our Fall Fitness Challenge, how are you eating?  If you went back to some of your old ways, did you notice feeling, well a little less than stellar?  I know some of you feel like my answer to almost all of your possible ills is either "Ice it" or "Stop eating grains and sugar."  Well there is a reason that I start with those solutions.  Here is an article written by Mike O'Donnell that talks about leaky gut syndrome and why I ask you to try ridding yourselves of grains and sugars.  If you look around his website, you can also find some information on Intermittent Fasting that some of you have been talking about.

Workout

Warm-up x 1

Strength WOD

Every Minute on the Minute for 10 minutes
3 Pull ups or 6 Body Weight Rows
9 Goblet squats

11-28-11

We are going back to putting our strength workouts in at the beginning of the workout.  We may go back to the format we used last week again during some of the holiday weeks ahead.

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
5 Ring Dips
10 Box Jumps
20 sDB Ground to Overhead (10/10)  40/20

Strength WOD's For Week:  OHS, Push Press, Power Clean, DB Lateral Raise, and Single Leg Hip Bridges.

11-25-11

Workout

Warm-up x 1
Skill: 
Hip Bridges x 25
Single Leg Deadlifts x 20 each leg in alternating fashion

5 Rounds for Time:
10 Handstand Push ups
15 Squats
20 Russian KB Swings

11-23-11

We have officially been in our current location for one year now! As Thanksgiving approaches, I would like to take time to thank all of you who have made this first year more successful than I hoped for. I am continually looking for ways to make your experience better. So please feel free to share any suggestions that you have for me. (Just don't try with "No more burpees.")

Workout

Warm-up x 1

Skill Work: Burgener Warm-up with PVC and then empty bar.

10 Min AMRAP

10 Power Snatch
20 Double Unders
10 Burpees

11-22-11

On Sunday night I took a quick video of what we did at our house this weekend to prepare ourselves for our week ahead as far as our eating goes.  Our family has a busy week, and if we don't do some solid planning we would probably end up at a fast food joint at one point or another.  With the holidays coming up, there is no sense in making the matter any worse by eating poorly early in the week.  Let me know what you think.



Workout

Skill Work: 10 Turkish Get-ups per side.

WOD

5 rounds for MAX Reps
Body weight Bench Press
Pull ups

Pull ups should be immediately followed by the Bench Press. You may rest between sets. This is a bench mark workout listed in the front of your workout folders under "Lynne"

11-21-11

This week I entered into the world of You Tube. Check out this video below that updates what is going on at the gym this week.





Workout

Skill Work: Practice Front squat technique.

WOD

3 Rounds for Time
10 Front Squats
15 Knees to Elbows (Even if you can do Toes to Bar)
20 Push-ups

11-17-11

Workout

Warm-up x 1

Strength WOD

For Time
10 Box Jumps
2 Russian KB Swings
9 Box Jumps
4 Russian KB Swings

Continue this pattern until you reach

1 Box Jump
20 Russian KB Swings

11-16-11

Workout

Warm-up x 1

Strength WOD

Complete four rounds for as many repetitions as possible.  Each round will be 2 minutes with a one minute rest between rounds.

10 Dumbbell (2) Ground to Overhead
20 Double Unders

Pick up each round where you leave off on the previous round.

11-15-11

Workout

Warm-up x 1

Strength WOD

3 Rounds for Time
30 Lunges holding Dumbbell in Goblet position
20 Push ups
10 Toes to Bar

11-14-11

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
5 Handstand Push-ups
10 DB Bent over Rows (5/5)
120' Farmer's Carry Right
120' Farmer's Carry Left

11-10-11

Workout

Warm-up x 1

Strength WOD

5 Rounds for Time
5 Hang Power Clean
10 Ring Dips
15 Ring Rows

11-9-11

Workout

Warm-up x 1

Strength WOD

12 min AMRAP
10 KB Clean and Press (5/5)
10 Toes to Bar
15 Squats

11-8-11

Workout

Warm-up x 1

Strength WOD

3 min AMRAP
5 Push Press 115/65
10 KB Swings

Rest 4 minutes

3 min AMRAP
5 Burpees
10 Pull ups

11-7-11

Workout

Warm-up x 1

Strength WOD

5 Rounds, Each for Time

10 Renegade Rows
10 Box Jumps  20"/24"


Strength WODS this Week:  Overhead Squat, Shoulder Press, Power Clean, and Single Leg Deadlifts

11-3-11

Workout
Warm-up x 1

Strength WOD

21-15-9
Overhead Squats
Pull-ups

11-2-11

Workout

Warm-up x 1

Strength WOD

4 Rounds of 2 min work/1 min rest.  Start each round where you left off the previous round.

5 Handstand Push ups
10 Ring Dips
15 Russian KB Swings

11-1-11

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
10 DB 1 Arm Snatch (5/5)
10 DB 1 Arm Push Press (5/5)
20 Squats

10-31-11

Workout

Warm-up x 1

Strength WOD

4 Rounds for Time

20 Double Unders
10 Toes to bar

10-27-11

Workout

Warm-up x 1

Strength WOD

10 min AMRAP

5 Box Jumps
10 DB Lunges (Goblet)
120' Farmer's Carry

10-26-11

Workout

Warmup x 1
Strength WOD

12 min every minute on the minute
6 Dumbell Snatch (2)
3 Pull ups

10-25-11

Workout

Warm-up x1

Strength WOD

4 Rounds for Time
5 Renegade Rows
10 Russian KB Swings
15 Lateral Bar Jumps

Paleo Pumpkin Muffins by Stephanie

1 1/2 c almond flour
3/4 c canned pumpkin
3 large eggs
1 tsp baking powder
1 tsp baking soda
1/2 tsp cinnamin
1 1/2 tsp pumpkin pie spice
1/8 tsp sea salt
1/4 c raw honey (optional)
2 tsp almond butter
1 Tbsp sliced almonds

1. Preheat oven to 350.
2. Coat 6 muffin tins with coconut oil OR use paper muffin cups and add 1/2 tsp melted coconut oil to batter.
3. Mix all ingredients and pour into tins.
4. Bake 25 minutes
5. Sprinkle almonds on top immediately after taking out of oven.

Enjoy!

10-24-11

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
10 KB Clean and Press (5/5)
10 Goblet Squat
10 Supine Ring Rows

10-20-11

Workout

Warm-up x 1

Strength WOD

Perform as many reps as possible of the following

3 Deadlifts at 75% of 3 rm
6 Box Jumps
9 Toes to bar

Rest 1 minute between rounds.
Round 1 = 2 minutes
Round 2 = 3 minutes
Round 3 = 4 minutes
Round 4 = 5 minutes

10-19-11

Workout

Warm-up x 1

Strength WOD

3 Rounds for Time
12 Bent over Rows (12 each side)
12 Burpees
12 Sit-ups

10-18-11

Workout

Strength WOD

12 min every minute on the minute
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press

10-17-11

New Paint Job

I would like to thank Alicia, Zach and Katie for helping out with our new look on the outside of the building.


Workout

Warm-up x 1

Strength WOD

10 min AMRAP
5 HSPU
10 Pull ups
15 Squats

10-13-11

Workout
Warm-up x 1

Strength WOD

12 minutes every minute on the minute
5 Burpees
5 Pull ups

If you can not finish on the minute, continue into the next minute and then rest the remainder of the minute.

10-12-11

I will put the prize structure on the board at the gym.  There will be a prize for the weekly high score as well as for the overall winning team.

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
4 Power Clean
8 TTB
16 Lateral Bar Jumps

See Aug 4 for comparison

10-11-11

I had a request to still get into the contest.  If we can get a couple of more people who are interested we would be able to make it work...Please pass the word to see if it will work out.

Workout
Warm-up x 1
Strength WOD

4 Rounds for Time
12 DB Push Press
12 Kettlebell Swings

10-10-11

The Fall Fitness Challenge starts today.  Teams will be listed on the board at the gym.  I need a captain from each team who will need to submit scores to me on a weekly basis via an excel spreadsheet.  I did put the first two champions on the same team...so I guess that makes them the team to beat.

For those of you who did not join this time, if you would like sheets to follow along with, I have extra at the gym.  My goal with this challenge is to get everyone thinking about their overall health by coordinating solid nutrition, rest and exercise.

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
20 Squats
10 Sit ups
5 Renegade Rows

Strength WODS this week
Front Squat, Shoulder Press, Power Snatch, and TGU

10-6-11

Sign up as soon as possible for the fitness challenge.  I will try to have your teams ready by Sunday.  The sooner I know who is in the sooner I can get the teams out.  Pass the word to anyone who you think may be interested.

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
10 DB Ground to over head (5/5)
10 Box Jumps
120' Farmer's Carry R Hand
120' Farmer's Carry L Hand

10-5-11

Workout

Warm-up x 1

Strength WOD

5 rounds max reps

30 seconds Pull-ups
30 seconds rest
30 seconds Handstand Pushups
30 seconds rest
30 seconds Russian KB Swings
30 seconds rest

10-4-11

The information for the fitness challenge is up at the gym.

Workout

Warm-up x 1

10 min AMRAP
20 Lunges
10 Renegade Rows
  5 Toes To Bar

10-3-11

Sign up this week for our Fall Fitness Challenge.  There are details at the gym or get ahold of me and I will send out the details.  It will start next Monday!

Workout

Warm-up x 1

3 rounds for time
350 m run
15 Goblet Squats

**Strength WODS this week:  Back Squats, Push Press, Deadlift, Weighted Pullups, L-Sit

9-29-11

Workout

Warm-up x 1

Strength WOD

For 12 minutes complete the following.

At the top of every minute complete 2 Power Cleans.
Your score is the total weight Power cleaned.

9-28-11

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
5   Pull-ups
10 Russian KB Swings
20 Double Unders

9-27-11

Workout

Warm-up x 1
Strength WOD

5 rounds for time

10 HSPU
10 2 DB or KB Front Squat

9-26-11

Coming Soon!  Fall Fitness Challenge.  It will be a team challenge that will focus on fueling our body for fat loss and strength gains.  This time there will not be a physical testing component, but will include either a weight loss or "inches lost" component.  Also, this time I will open it up to people who are not currently training with us.  Start thinking of someone who may be interested.  Look for more details and a sign-up sheet at the gym in the next week!

Here's a list of the strength components that we will hit in our Strength WOD's this week.
Overhead Squat
Push Jerk
Power Clean
Clean Pulls
Single Leg Deadlift

Workout

Warmup x 1

Strength WOD

10 min AMRAP
10 2 DB Ground to overhead
10 Box Jumps
10 DB Bent over Rows
(We completed a similar workout on 9/14 in 2 min sprints.  Check that workout for weights.)

9-22-11

Workout

Warm-up x 1

Strength WOD

5 Rounds for time:
5   Renegade Rows
10 Bulgarian Split Squats

9-21-11

Workout
Warmup x 1

Strength/Skill WOD

Row 750 m for time.

Rest

Row for same time max distance.

9-20-11

Workout

Warm-up x 1

Strength WOD

10 min AMRAP
10 DB Push Press (2)
10 Lateral Bar Jumps
30' Waiters Carry with Weight Plate

9-19-11

We have some changes we are going to try beginning this week.  It will involve the strength portion of the workout.  In an effort to make sure everyone is getting the chance to hit all of our main strength components, they will not be tied to a particular day.  I will post the strength workouts on a board at the gym for the week.  For example, this week on your first day in, you will do front squats.  That will happen whether or not you come in on Monday or later in the week.  This will prevent missing a particular lift 3 or 4 times in a row.

There will be a conditioning portion of the workout posted every day.  When you come in, everyone will do that particular workout on that day.

Today's Conditioning Workout

4 Rounds for time
30 Second Plank Hold
10 Goblet Squats
10 KB Clean and Press (5/5)

9-16-11

Workout

Warm-up x 1

Deadlift
3-2-1-1-1


For Time
15 Deadlift (about 50% of today's 1 RM)
30 Push ups
350 m run
10 Deadlifts
20 Push ups
Run
5 Deadlifts
10 Push ups
Run

9-15-11

Workout

Warm-up x 1

Clean Pulls
3-3-3-3
Max time L-Sit in between each set


Tabata ????? Come in and find out!

9-14-11

Workout

Warm-up x 1

Shoulder Press
3-3-3-3

5 rounds of 2 min work/2 min rest As Many Rounds as possible
10 2 DB Ground to Overhead
10 Box Jumps
10 DB Bent over Rows (5/5)

9-13-11

Workout

Warm-up x 1

Back Squat
5-5-5

5 Rounds for time
12 Goblet squats
12 Push ups
12 Russian KB Swings

9-12-11

Here are some scheduling notes for this week.
6:00 am M-F.
7:00 pm Monday and Thursday
6:00 pm Tuesday and Wednesday.

Workout


Warm-up x 1

Power Clean
3-3-3-3

12 min AMRAP
5 Pullups
10 Anchored Sit ups
15 Double Unders

9-9-11

Workout

Warm-up x 1

Push Press
5-5-5

5 Rounds for Time
10 KB Clean and Press
30 feet Waiter's Carry R
30 feet Waiter's Carry L
10 Toes to Bar

9-8-11

Workout

Warm-up x 1

Overhead Squat
5-5-5

4 rounds for time
350 m Run
15 OHS (65/45)

9-7-11

Workout

Warmup x 1

Weighted Pull-ups
3-3-3-2-1
Single Leg Deadlifts
5-5-5

"LA Baseline"
500 m Row
40 Squats
30 Sit-ups
20 Push ups
10 Pull ups

9-6-11

Workout


Warm-up x 1
Burgener Warmup

Power Snatch
3-3-3-3

In 12 minutes complete as many Power Clean ladders as possible from 1 to 5.  Use approx. 75% of your 1 RM on Power Clean.

9-5-11

Commitment

"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor." - Vince Lombardi

I contend that this not only applies to our career but to the rest of our lives as well.  I see the results of this every day.  Our gym is filled with people who have decided by showing up day after day to strive for excellence in their health.  So here is a question for you...Is there an area in your life where you haven't committed to be excellent?  Why not?

Workout

Warm-up x 1

Push Jerk
3-2-1-1-1

Then...Complete the following workout taken from our beginner's program...with a twist!
10,9,8,7,6,5,4,3,2,1
DB Push Press
Box Jumps
Here is the twist.  At the top of every minute perform 3 burpees.  See if you can improve on your beginner's workout even with the burpees!

9-2-11

Workout

Warm-up x 1

Thruster
5-5-5

Every min on the minute for 12 minutes
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

9-1-11

Workout

Warm-up x 1

Today, complete a total of 30 Turkish Get-ups per side.

Also, Complete a 2000 m Row for time.  Make sure to report your 2000 m row time to me.  You can break up your turkish get-ups with mobility work if you wish.  You do not have to finish all 60 TGU's before completing your 2000 m row.

8-31-11

Workout


Deadlift
3-3-3

In five minutes complete as many reps as possible
15 Sec Russian KB Swings
15 Rest
15 Sec Double Unders
15 Sec Rest
Perform with a partner.  One person goes while partner rests.

8-30-11

Workout

Bench Press
5-5-5

4 Rounds of the Following
3 Min AMRAP
5 Pull ups
10 Push ups
15 Squats
Followed by a 90 Second Rest

Continue each round where you left off on the previous one.

8-29-11

Workout

Warmup x 1

Front Squat
3-2-1-1-1

10 min AMRAP
10 Bulgarian Split Squats (5/5)
10 Toes to Bar
10 Sledge Hammer Strikes

8-26-11

Workout

Warm-up x 1

Power Clean
3-2-1-1-1

10 min AMRAP
5   Power Clean (95/65)
10 Pull ups
15 Box Jumps

8-25-11

Workout

Warm-up x 1

Shoulder Press
5-5-5

5 Rounds for Time
5  2 DB Ground to Overhead
10 Renegade Rows

8-24-11

Sorry for the late post!

Alternate between the following,
Weighted Pullups
3-3-3
Single Leg Deadlift
5-5-5 (each leg)

3 Rounds for Time
350 m Run
20 KB Swings

8-23-11

Workout

Warm-up x 1

Back Squat
3-2-1-1-1

10 min AMRAP
5   Ring Dips
10 Lunges
15 Sit-ups

8-22-11

Workout

Warm-up x 1

Power Snatch
3-2-1-1-1

5 rounds for time
6 Handstand Push-ups
12 KB Clean and Press

8-19-11

Workout

Warm-up x 1

Push Press
3-2-1-1-1

For total reps.  Complete as many reps as possible each time.  Rest 30 seconds between each exercise.  I will set the buzzer to go off every 30 seconds.  It will be up to you to keep track of how long you need to go.

30 Sec Rowing (Cal)
30 Sec Pull-ups (Strict if possible)
30 Sec Double-Unders
60 Sec Rowing (Cal)
60 Sec Pull-ups
60 Sec Double-Unders
90 Sec Rowing (Cal)
90 Sec Pull-ups
90 Sec Double-Unders

8-18-11

Workout

Warm-up x 1

Turkish Get-ups
Complete a total of 20 per side

10 min AMRAP
5 DB Ground to overhead (2)
10 Toes to Bar
15 Box Jumps (24"/20")

8-17-11

Workout

Warm-up x 1

Overhead Squat
3-2-1-1-1

For Time
15-12-9
DB Squat Cleans
Burpees

8-16-11

Workout

Warm-up x 1

Deadlift
3-2-1-1-1

Every Minute on the Minute for 10 minutes
5 KB Swings (53/35)
5 Pushups
5 Situps

8-15-11

Workout
Warm-up x 1

Push Jerk
3-3-3-3


3 Rounds for time
350 m Run
10 DB Ground to Overhead (5/5)
10 Lunges with DB in Goblet Position

8-12-11

Warm-up x 1

In teams of two complete as many rounds as possible in 20 minutes of the following:
5   Ring Dips
10 KB Clean and Press
15 Squats

Each person should complete an entire round on their turn.

8-11-11"For Better Grades, Try Gym Class"

"For Better Grades, Try Gym Class"...What???? That can't be.  Are we not being led to believe that in order to have higher achieving students we need to spend more time in the classroom preparing them for the test at the end of the year?  Isn't the only way that we can keep up with the rest of the world academically to get rid of wasted "academic" time like Physical Education, Art, Shop, and Music and focus on "core" curriculum. Oh wait, we are educating human beings not programing robots.  As someone who teaches physical education, I have always been aware of how important play and being active is to the human spirit.  This human spirit flourishes in these "non-core" curricular areas.  I would argue that it is this human spirit that is often one of the deciding factors in whether or not an individual is successful in their chosen endeavors.  Now I don't have a study to prove this, it is just an observation of mine. 

However, I came across a great article that pertains to our gym as well as my other job as a Physical Education instructor.  This article found in the New York Times sites at least two studies that indicate that exercise leads to increased concentration thus better productivity or grades.  I think that this translates into better performance at our jobs as adults as well. 

Workout

Warm-up x 1

Thruster
3-2-1-1-1

10 min AMRAP
5   HSPU
10 Toes to Bar
20 Double Unders

8-10-11

Workout

Warm-up x 1

Power Cleans
2-2-2-2-2

For Time:

21-15-9
KB Swings
Goblet Squats
At the top of every minute do 3 Burpees.
Use Same KB or DB for both exercises.

8-9-11

Workout

Warm-up x 1

Alternate between the following
Clean pulls
3-3-3-3
Weighted Pull-ups
3-3-3-3

For time:
10 Renegade Rows
1   Box Jumps
9  Renegade Rows
2  Box Jumps
...
1  Renegade Row
10 Box Jumps

8-8-11

Workout

Warmup x 1

Bench Press
3-2-1-1-1

4 rounds of the following
In 2 minutes run 350 m
Max Reps Pull-ups

Rest 2 minutes between rounds
Post total pull-ups completed

8-5-11

Workout

Warm-up x 1

Front Squat
3-3-3-3-3

Every minute on the minute...
3   DB Push Press (Heavy)
10 Double Unders

8-4-11

Workout

Warm-up x 1

Power Snatch
2-2-2-2-2

10 min AMRAP
4 Power Clean
8 TTB
16 Lateral Bar Jump

8-3-11

Workout

Warm-up x 1

Single Leg Deadlifts
5-5-5 each leg
Complete Max time L-sit between each set

3 Rounds for time
350 m Run
21 KB Swings (53/35)
12 Pull-ups

Please give me your time and scaling for my records on this workout.

8-2-11

Workout

Warm-up x 1

Shoulder Press
3-2-1-1-1

21-15-9
DB Front Squats
Pushups

May scale to 15-12-9 if needed.

8-1-11

Workout

Warm-up x 1
Back Squat
3-3-3-3-3

3 Rounds for time
10 KB Clean and Press (5/5)
10 Burpee Box Jumps

7-29-11

Workout

Warm-up x 1

Turkish Getups
3 sets of 5 per side


12 min of every minute on the minute
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press

7-28-11

Workout

Warm-up x 1

Deadlift
2-2-2-2-2

10 min AMRAP
5 Pull ups
10 Dips
20 Double Unders

7-27-11

Workout

Warm-up x 1

Push Press
3-3-3-3-3

4 rounds of 2 min work/2 min rest for as many rounds as possible.  Continue each work cycle where you left off the previous cycle.

4 Handstand Push ups
6 Russian Lunges
8 Toes to Bar

7-26-11

Workout

Overhead Squat
3-3-3-3

5 Rounds for time
5 Power Clean (65/95)
10 Lateral Bar Jumps

7-25-11

Workout

Warm-up x 1

In 12 minutes complete the following:
500 m Row
Then For Reps/Rounds
5   2 DB Ground to overhead (20/40)
10 Hand Release Burpees
15 KB Swings

Your Score is your total amount of reps after the 500 m Row.  Steph had the high score of 132 the first time.

7-22-11

Note the schedule change next week.  Please help share this information with anyone who does not follow the blog.  We are going do a one week experiment with class structure in the morning next week.  I will be open from 6:00 am until 8:00 am.  We are going with an open class structure.  What I mean by that is that you can come in any time before 7:15 am and get your workout started as soon as you get there.  Contest participants: come in on Monday for your final workout.

Workout
Warm-up x 1

Power Clean
3-3-3
4 Rounds for time
10 Pull-ups
15 Goblet Squats

7-21-11

Workout

Warm-up x 1

Push Jerk
4-4-4-4

10 min AMRAP
10 KB Clean and Press (5/5)
10 Box Jumps
10 TTB

7-20-11

Workout

Warm-up x 1

Alternate the following two exercises.
Weighted Pull-ups
3-3-3
Single Leg Deadlifts
5-5-5 (each leg)

Then for time...
500 m row
50 KB Swings

7-19-11

Workout
Warm-up x 1

Thrusters
3-3-3

4 Rounds for Time
10 Lunges (Dumbbell in Goblet position)
10 Hand Release Burpees

7-18-11

Workout

Warm-up x 1
Burgner Warm-up
Power Snatch
3-3-3

3 Rounds of the following for max Reps
2 min work/2 min Rest
5 DB (2) Ground to overhead
5 Renegade Rows

7-15-11

Workout

Warm-up x 1

Bench Press
3-3-3-3-3

10 min AMRAP
4 HSPU
8 Dips
12 Russian KB Swings

7-14-11

Workout

Warm-up x 1

Front Squat
4-4-4-4


3 Rounds for Time:
10 DB Bent over Rows (5/5)
15 Push ups
20 Double Unders

7-13-11

Workout

Warm-up x 1

Deadlift
4-4-2

4 rounds for time
350 m Run
10 DB Snatch (5/5)
10 Toes to bar

7-12-11

Note:  If you are planning on coming in to any of the evening sessions this week, please give me a call.  Right now, I do not have anyone signed up.

Workout

Warm-up x 1
Turkish Get-ups
5-5 (per side)
Weighted High Box Step-ups
5-5 (per leg)
Alternate between the Get-ups and the Step-ups

Then...
5 Rounds for time
9 DB Thrusters
9 Pullups

7-11-11

Workout
Warm-up x 1

Shoulder Press
3-3-3-3-3

3 Rounds for Time
10 Goblet Squats
10 Clean and Press
10 yds Waiters Carry Right
10 yds Waiters Carry Left

Goal is to not put your KB or DB down throughout the workout.

7-8-11

Workout

Warmup x 1

Back Squat
5-5-5

10 Min AMRAP
5 Renegade Rows
10 Squats
15 Sit-ups

7-7-11

Workout

Warm-up x 1

Power Clean
4-4-4-4

3 Rounds for time
350 m Run
7 Pull ups
14 KB Swings

7-6-11

Workout

Warmup x 1

Push Press
5-5-5

5 Rounds for Time
10 DB Push Press
10 Box Jumps

7-5-11

Workout

Warmup x 1

Thrusters
5-5-5

Then...
12 min AMRAP
5 TTB
10 Lunges
5 Burpees

7-1-11Chance to Run

I encourage all of you to enter the Verndale 5K/10K Run/Walk for ALS Research.  You can check out their website here.  If you train at Trinity Strength and Conditioning and register for this event, I am offering one of our new T-Shirts for you to wear.  There are registration sheets at the gym.  If you wish, you can bring them back to me and I will turn them in to Julie or Judy.  Lets get out and run for a great cause!

Workout

Warm-up x 1
Power Snatch
3-2-1-1-1

5 Rounds of 2 min Work and 2 min Rest for max reps
10 KB Snatch
20 Double Unders
Start each round where you ended the one before.

6-30-11

Workout
Warm-up x 1

Push Jerk
3-2-1-1-1

21-15-9
2 DB Ground to Overhead
Pull-ups

Scale to 15-12-9 or 9-9-9-9-9

6-29-11

Workout

Warm-up x 1

Overhead Squats
5-5-5

5 Rounds for time
5 Front Squats (50% of 1 RM)
10 Hand Release Push ups
20 Lateral Bar Jumps

6-28-11

The new T-Shirts are in.  We have some black women's tanks and v-necks as well as black or blue women's cut t-shirts.  In a soft style mens cut we have green or black.

Workout
Clean Pulls
3-3-3-3

12 Min AMRAP
5   Handstand Push-ups
10 Ring Dips
15 Sit-ups

6-27-11

PLEASE READ!!  If you are planning on attending a night session, please sign up or let me know.  Also, if you sign up for an evening session and you can't make it please give me a call or send me a text. Our morning sessions are always well attended, but our evening sessions are not.  By knowing if anyone is coming in it makes it possible to schedule Lance or myself to be there.

On a related note, I will be on Vacation next week.  Lance will coach all of the classes.  I will leave his number on the board at the gym if you need to get a hold of him about an evening class.

Workout
Deadlift
3-2-1-1-1

Then...
4 rounds for time
12 Deadlift
9   Power Clean
6   Push Jerks
Choose from the following weights: 95/65/50/45

6-24-11

The first thing that I want to do today is to wish my Awesome Wife Alicia HAPPY ANNIVERSARY! 

Along the same lines, I would also like to wish the best of luck to  Katie and Todd as well as Sam and Ryan on their weddings this weekend!

Workout

Bench Press
3-3-3-3

For Time:
Complete 150 KB Swings
Run 350 m each time you stop to put the KB down.

Time Cap at 15 minutes.

6-23-11

Workout

Warm-up x 1

Front Squat
3-3-3-3

10 Min AMRAP
5  Pull-ups
10 DB Push Press
15 Squats
20 Double Unders

6-22-11

I have a couple of administrative notes to make you aware of.
1)  The first thing is that I would like to thank all of you for your continued hard work and dedication to making yourself better.
2) Those of you who have contracts expiring will be receiving a letter with a new contract.  I have also enclosed an EFT form if you are interested.
3) For those of you who don't have a contract expiring but would like to use EFT's for your payment, I have forms available for you to fill out.
4) We will be closed on Saturday July 1 and Monday July 4.

Workout

Warm-up x 1

Single Leg Deadlifts (each leg)
5-5-5
Weighted Pull-ups
5-5-5
Perform the weighted pull-ups in between sets of the Single Leg Deadlifts.
If you don't have a pull-up, perform the hardest scaled option that you can without kipping.

5 Rounds for Max Reps
2 min Rounds alternating between work and rest.  Each round is one 2 min work set and one 2 min rest set.  Begin each new round where you left off the round before.  Partner with someone using the same weight on the bar as yourself.

2 Hang Power Snatches
4 Overhead Squats
6 Hand Release Burpees over the bar

6-21-11

Workout

Warm-up x 1

Power Clean
2-2-2-2

5 Rounds for Max Reps
30 Sec Max Reps KB Swings
30 Sec Rest
30 Sec Max Reps Toes To Bar
30 Sec Rest

Note your KB Weight and TTB Scaling

6-20-11

For all Challenge competitors, please give me an update on your scores for the first two weeks.  Also, I still need entry fees from a couple of you.

Workout

Warm-up x 1

Shoulder Press
5-5-5

5 Rounds for time
5 Renegade Rows
10 Box Jumps

6-17-11

Workout

Warm-up x 1

Back Squat
3-3-3-3

With a Partner, Complete the following for time:
2000 m Row (each do 1000)
100 KB Swings
100 Pull Ups

Partition the KB Swings and Pull ups as you see fit.

6-16-11

Workout

Warm-up x 1

Single Leg Deadlift
3x8 each Leg

5 Rounds for Time
350 m Run
10 OHS
5   Handstand Push-ups

6-15-11

Workout

Warm-up
10 Hip Bridges
10 Shoulder Passes with PVC

3 rounds
8 OHS
6 KB Swings
4 Pull-ups

Power Snatch
2-2-2-2-2

Then...
4 Rounds for Time
6   Deadlift (135/95)
12 Push-ups
15 Box Jumps (24/20)

6-14-11

Workout

Warm-up x 1

Push Press
3-2-1-1-1

7  Min As Many Reps As Possible
2   KB Clean and Press (1 each arm)
2   Toes to Bar
4   KB Clean and Press (2 each arm)
4   Toes to Bar
6   KB Clean and Press (3 each arm)
6   Toes to Bar
8   KB Clean and Press (4 each arm)
8   Toes to Bar
10 KB Clean and Press (5 each arm)
10 Toes to Bar
Continue Pattern if you get this far

6-13-11

Workout

Warm-up x 1

Bulgarian Split Squats
5-5-5 (with each leg)

For Time:
700 m Run
30 Sledgehammer Strikes (15 Each Way)
30 Overhead Lunges (25/10 lb plate)
30 Ball Slams
30 Supermans
30 Lateral Jumps

6-10-11

Workout

Warm-up x 1

Deadlift
3-3-3-3
Complete 5 Hollow Body positions after each set of 5

For Time
10!
DB Push Press
Box Jumps

6-9-11

Workout

Warm-up x 1

Push Jerk
5-5-5

5 rounds of Max Reps
30 Seconds KB Swings (44/26)
30 Seconds Rest
30 Seconds Double Unders
30 Seconds Rest

6-8-11

Workout

Warm-up x 1

Overhead Squats
3-3-3-3


Then...
In 3:30
Run 350 m
10 Lunges
Then as many pushups as possible in the remaining time.

Do a total of 3 rounds.
Your score is the total number of push-ups completed.

6-7-11

We recently picked up a great book, Everyday Paleo by Sara Fragoso.  It is a great book filled with recipe's to help you navigate through our fitness challenge.  You can click on the link above to order the book from Amazon.  By the way, did you know you can order some of your hard to find ingredients there as well.  We just ordered some Muir Glen Organic Tomato Sauce, 8-Ounce Cans (Pack of 24) as well as a number of other products.

Here are a couple of recipe's to help with the issue of what to add as a condiment to you salad, vegetables or meat.  The first one is a salad dressing and the second one is a guacamole type dip.

Salad dressing-(good over salad or beef or pour into sliced avocado bowl)

3T olive oil

1 T balsamic vinegar

¼ tsp garlic powder

¼ tsp sea salt

Black pepper to taste

Whisk all ingredients together

Dip- (good for dipping or over a burger or on salad)

4 ripe avocados

1 T lime juice

½ T garlic powder

Black pepper to taste

Smash avocado, stir in rest of ingredients

Workout

Warm-up x 1

Power Clean

3-3-3-3

3 Rounds for Time

5 Power Clean (115/75)

10 Pull-ups

15 Lateral Bar Jumps

6-6-11 Day one of Summer Fitness Challenge

Try to make it in today for the opening workout for the fitness challenge.

We had another fun workout on Saturday.  Here are a couple of pictures of the group.

Workout

 Warm-up x 1

In 12 minutes complete the following:

350 m Run

Followed by As Many Rounds/Reps as possible of:

5 Dumbbell (2) Ground to Overhead (20/40)

10 Hand release Burpees (over towel)

15 KB Swing (26/44)

Your score will be posted in total reps.  If for example you completed 3 full rounds and 5 DB Ground to Overhead and 5 Burpees, your score would be 100.

6-3-11

Workout
Warm-up x 1

10 min to work on Turkish Get-ups

21-15-9
Sandbag Clean and Jerk
Pull-ups

6-2-11New Summer Hours

Starting next Monday we will be on a new schedule for the summer.  We will have classes Monday through Friday at 6:30 am and 7:30 am.  We will also have a 6:00 pm class on Monday through Thursday nights.  We will keep our Saturday workout at 9:30 am for now.

Workout
Warm-up x 1

Bench Press
5-5-5
10 min AMRAP
5 HSPU
10 Box Jumps
20 Supermans

6-1-11

Workout

Warm-up
3 Rounds
8 OHS
8 Pushups
8 KB Swings

Front Squat
5-5-5

Then...For Time:
10 Overhead Squat (PVC)
1 Burpee
9 Overhead Squat
2 Burpees
...
2  Overhead Squats
9  Burpees
1  Overhead Squat
10 Burpees

5-31-11

Workout
Warm-up x 1

Power Snatch
4-4-4-4

10 min AMRAP
10 DB Ground to overhead (one each hand)
10 Toes to Bar
20 Double Unders

5-27-11

On Memorial Day we will have one workout.  It will be at my house out of the garage.  We will start about 1:00 pm.  In case of rain, we will move back up to the gym.  We will be doing a workout to honor our military heroes that day.  We will also make it a team or partner event.

Workout

Warm-up x 1
Shoulder Press
3-2-1-1-1

12 min AMRAP with a partner (alternate rounds)
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster
Go heavy with the dumbbells

5-26-11

Workout

Warm-up x 1
Single Leg Deadlifts 3x5 each leg

Then...
15 min AMRAP
10 Pull-ups
10 Renegade Rows
10 Lunges

High School and Junior High Summer Camp

We are going to run a summer Strength and Conditioning class for grades 4-12 this summer.  If you know of anyone who is interested let me know or pick up a brochure from the gym.

Workout
Warm-up x 1

Back Squat
5-5-5
Perform 10 Toes to Bar (or your progression) between sets. 

Then...
Death by Burpees
Perform 1 Burpee the first minute and rest, 2 the second minute...Go until you can't complete the required amount of burpees for that round.

Summer Schedule

I need help with the summer schedule.  I am planning on adding a morning session and possibly eliminating some of the afternoon or evening sessions.  I will have a sign up sheet at the gym for you to let me know your preference.  This won't lock you into a time slot, it will just give me a better idea of how to schedule classes this summer.

Workout

Warm-up x 1
Deadlift
5-5-5

Then...
3 Rounds for Time
5 Sandbag Clean and Press
350 m Run

Routine...Good or Bad?

A couple of interesting things happened to Alicia and I at Church yesterday morning.  The first one happened as Alicia drove up and was going to park on the north side of the road in a place that no one ever parks.  I told her we couldn't park there, and when she asked why, I replied, "Because no one ever parks here."  The second one happened on our way up to communion.  Alicia was the first one up to the communion rail and started to go to the left side.  Without even thinking, I whispered (too loudly by the way) "Alicia!" and pointed to the right.  Yea, you guessed it, that's how the fight started.  As I thought about the two situations I laughed to myself how both reactions were based out of routine.

As parents and educators we use routine all of the time to maintain discipline.  But the question that begs to be answered is do our routines ever stifle growth?  Are the routines we use in place for our comfort level or are they there because that is what is best for our kids?  Don't get me wrong, I think that it is absolutely necessary to teach our kids the importance of good habits...brushing teeth, washing hands,cleaning up after themselves.  But often times routines lead us down a road where new ideas have no chance of being discovered.

It comes as no surprise to many of you that I use CrossFit methods in determining the programming of our gym.  One of the basic tenets of CrossFit is Constantly Varied, Functional Movements done at High Intensity.  So by using that definition we don't have a predictable routine that we follow.  Sure we may do a similar warm-up every day or we each may have a certain routine that we follow before we lift something heavy, but when you walk in on a Monday morning you have no idea if it will be bench press, snatch or a combination of body weight exercises.

Next time you catch yourself doing something just because that is the way that you have always done it, ask yourself, "Is this the best way?"

Workout

Warm-up x 1
Push Press 3-3-3-3
Perform a total of 20 seconds in a L-Sit between sets


Then...
5 rounds for time
7 DB Push Press (40/20)
7 Box Jumps (24/20)
7 KB Swings (44/26)

5-20-11

Workout

Warm-up x 1

Front Squats
3-2-1-1-1

Then...
3 rounds for time
10 Lateral Bar Jumps
15 Push-ups
20 Squats

Are You Strong?

"You cannot strengthen the weak by weakening the strong." --Abraham Lincoln

I came across this quote the other day and it really hit home with the thoughts I have been having lately about our nation, state, and education system.  It seems as if every time I turn around there is another instance of someone in a position of power or a group of people in positions of power that decide the best way to solve a problem is to make it harder for the group that is strong or achieving and give resources or assistance to the weak or those falling behind.  The takeaway that I get from Abe is that if you empower the strong (or sometimes just stay out of their way), the strong in your organization or society will pull the weak along with them until they are strong enough to help pull.

To go along with this thought, I came across another blog post about being strong that I really enjoyed -The Difference Of Being Strong, And Acting Strong...  As it relates to what we do at the gym, I really appreciate the last one - "Acting strong has no weakness, being strong is weakness overcome time and time again."  Lets identify weaknesses and continue to overcome them!

Workout
Warm-up x 1
Clean and Jerk (Do a full squat clean on the clean portion of the lift)
4-4-4-4
In between sets, do 5 High Box jumps.  (Go as high as you can with a jump and a step down - High is relative to your ability to jump)

Then...
4 sets of the following:
In 3 minutes complete
12 Sandbag Cleans
10 Lunges
8  Burpees
Rest for the remainder of the 3 minutes

5-18-11

Workout

Warm-up x 1

20 min AMRAP
350 m Run
10 Pull-ups
10 KB Swings

5-17-11

Workout
Warm-up x 1

Bench Press
5-3-3-2-2
Between each set rest 30 seconds and then complete 3 Single Leg Deadlifts with each leg.

Then...
For Time
21-15-9
Hang Power Snatch (95/65)
Toes to Bar

5-15-11

Workout

Warm-up:
 3 Rounds
 8 OHS
 8 Push-ups
 8 KB Swings

Overhead Squat
3-3-3-3

Then...
10 min AMRAP
5   DB Thrusters (20/40)
10 Push-ups
20 Double Unders

5-12-11

Workout

10 Turkish Get-ups each side

Then, for time:
30 Back Squats (Body weight)
1050 m run (3 times around our 1/2 block)

5-11-11

Workout

Warm-up x 1

3 rounds
6 Deadlift followed by up to 12 Ring Dips after a 90 second rest.
(Do the hardest set of ring dips that you can complete if you can complete 12 go up to the next version or add weight)
Then
5 rounds for time
12 Deadlift
9  Hang Power Clean
6  Push Jerk

Prescribed weight is 155/115.  Scale weight accordingly.

5-10-11

Workout
Warm-up x 1

Shoulder Press
5-5-5

For Time:
500 m Row
Then
15-12-9
DB Push Press
Toes to Bar

5-9-11

Workout
Warm-up x 1

5 sets of...
3 Front Squats
30 seconds rest
3 Weighted Pull-ups
(for weighted pull-ups - do the hardest pull-up variation that you can complete)

Then...
7 Rounds for time
7 Goblet Squats
7 Burpees

Post time and weight used for goblet squats

5-6-11

For those of you working out with us during December, today's workout will look familiar.  I upped the prescribed weight though.

Workout
Warm-up x 2
For time...
10,9,8,7,6,5,4,3,2,1
Power Cleans (115/75)
Lateral Bar Jumps

5-5-11

Workout
Warm-up x 1

3 Rounds for time
350 m Run
15 Overhead squats (65/45)
10 Pushups

Scale OHS as necessary - even down to PVC.
350 m run is out the back door around the 12 block that goes in front of the fire hall.

5-4-11

Workout
Warm-up x1
 Then...
"Lynne"
5 Rounds for Max Reps
Max reps Body weight Bench Press
Max reps Pull ups (immediately following Bench Press)
Compare to 2/9/11
You can rest between sets while someone else goes.

Scaling:  Scale Bench Press Weight to 75%, 50%, 25% of body weight.  Pick the hardest form of pull ups that you can complete without adding weight.

5-3-11

Workout

Warmup x 2

12 min AMRAP
5 Handstand Pushups
10 KB Swings
15 Box Jumps

5-2-11

Workout
Warm-up x 1

Back Squat
5-5-5

Then...
5 Rounds for Time
10 DB Ground to Overhead (40/20)
10 Russian Lunges (40/20)

*if you can't do full range of motion lunges, substitute weighted step-ups.

4-29-11

There will be an 8:00 am group workout tomorrow morning.

Workout
Warm-up
3 Rounds
8 OHS
8 Push-ups
8 Pull-ups

Burgener Warm-up

21-15-9
Power Cleans (135/95)
Ring Dips

In your workout journal, this workout is called "Elizabeth."

Scaling options:  15-12-9
Scale weight on Power Cleans
Scale Dips

4-28-11

Workout

Warmup x 2

10 min AMRAP
5 Pull-ups
10 Renegade Rows
15 Double Unders

4-27-11

Happy Birthday Rachel.  Way to throw that Kettlebell around only 4 1/2 months post pregnancy!

Workout
Warm-up x 2

Take 5 minutes to work on Single Leg Deadlifts

12-9-6-3
Deadlift (200/135)
Toes to Bar
Box Jumps (24"/20")

4-26-11

Workout

Warm-up
  3 Rounds
  8 OHS
  8 Push-ups
  8 Pull-ups

Then...
Shoulder Press
3-3-3-3

12 Min AMRAP
10 Goblet Squats
15 KB Swings
20 Anchored Sit-ups

4-25-11

Warm-up x 2

Workout

Partner Thruster WOD
You and your partner must complete 100 Thrusters.  Here is the catch...At the top of every minute, one partner will do 5 burpees and then complete as many thrusters as possible for the remainder of the minute.  Then at the top of the next minute the other partner will do the same.  Continue until your team has reached 100 thrusters. 

Prescribed weight:  115 men, 75 women

Schedule For Monday

Tomorrow's Schedule looks like this...

8 am Group class  (We will be doing a partner Workout)
6 pm Group Class (Same as morning)

4-23-11

We had a great workout Friday morning.  Our biggest group at one time thus far!

Workout
Warmup x1

10 min AMRAP
10 DB Push Press (20/40)
10 Pull-ups
10 Box Jumps

4-21-11

Great Job to everyone who came in yesterday!  We had new records all over the place.  Remember to keep looking to improve your form.  One overall goal that I would like to see is tightening up on our push-ups.  Remember that we need to touch the chest to the floor and come off the floor as one unit.  Keep up the Great Work.


Warm-up

Mobility Work

3 rounds
8 OHS (PVC)
8 Pushups
8 Toes to Bar

Burgener Warmup

Workout
4 Rounds for time
5 Clean and Jerk (75/115)
10 Double Unders

4-20-11

Warm-up x 1

Sandbag Cleans (Full Squat)
3-3-3-3

For Time
500 m Row
40 Squats
30 Situps
20 Push-ups
10 Pull-ups

4-19-11

We have some schedule changes this week.  Right now I do not have a class scheduled for Thursday night.  If there is interest please let me know.  Also, on Friday morning we will have a group class at 9:00 am.  This will be a team or partner workout...these are a lot of fun.  If there is enough interest, we will have one on Saturday morning as well. 

Workout

Warm-up
3 Rounds
8 OHS
8 Push-ups
8 KB Swings

Then...
Weighted Pull-ups
3-3-3-3  (If you can't do a pull-up, work on your pull-up progression.)

5 Rounds for time
20 DB Snatch (10/10) (20/40)
10 Box Jumps

4-18-11

Warm-up x 2
 8 OHS (PVC)

OHS
4-4-4-4

Bench Press
3-3-3-2-1-1

4-15-11

Workout

Warm-up x 1

Hip Bridge with leg ext. 5 sets of 3 each leg
Side Planks 30 sec or max effort x 2 per side

Then...
Every minute on the minute for 10 minutes
7 Thrusters and 3 Burpees
Pick your own weight for the Thrusters.  If you do not finish within the minute, finish your round and sit out for the rest of the minute.

Post total weight on thrusters and total rounds plus reps completed.

4-14-11

Warm-up
Mobility Work
Warm-up x 2

Workout

5 Rounds for Time
5   Deadlift (1 1/2 x Bodyweight)
10 Toes to bar

**compare to 2/7/11

4-13-11

Warm-up x 1
10 minutes of Single Leg Deadlift with DB's or KB's and Turkish Getups

Workout

5 Rounds for Time
6 Pull-ups
9 Kettlebell Swings (44/26)
12 Lateral Barbell Jumps

Compare to 2/4/11

4-12-11

Warm-up

Mobility Work
3 Sets of
8 OHS PVC
8 KB Swings
8 Pull-ups

Workout
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Rest should be about 2-4 minutes between rounds.

4-11-11

Warm-up

Mobility Work
  Foam roll legs
Warm-up x 2

Workout
10 Renegade Rows (25/15)
 1 Sandbag Clean and Press(40/20)
9  Renegade Rows
2 Sandbag Clean and Press
...
1 Renegade Row
10 Sandbag Clean and Press

4-8-11

Warmup

3 rounds
5 OHS
5 DB Push Press (light)
5 Push ups
5 Ring rows

Workout
5 Rounds for Time
9 DB Thrusters (40/20)
9 Pull-ups

4-7-11

Warm-up x 2

Power Snatch
2-2-2-2-2-2-2-2

4-6-11

Warm-up
Mobility Work
500 m Row
3 rounds of ...
8 OHS
8 Lunges
8 Dips

Workout

5 rounds for time
 8  Handstand Push-ups
12 Toes to Bar
16 KB Swings (44/26)

4-5-11

Warm-up
3 rounds
*8 OHS (pvc)
*8 Pull-ups
*8 KB Swings

Workout
5 rounds of the following

3 min AMRAP
3 Power Cleans (135/95)
6 Push-ups
9 Squats

Rest 1 Minute
Pick up each round where you left off in the previous round.

4-4-11

Today is going to be a little different than most of you are used to.  We will be focusing on strength development.  Allow yourself to fully recover between sets.

Workout
Warmup x 3

First...
Front Squat
3-3-3-3-3
Perform 1 Split Jerk after your 3rd Front squat each set.

Then...
3 rounds of Max Reps Strict Pull-ups (palms forward, no kip)
If you have less than 5 pull-ups, use band.
If you have 0 pull-ups work on Pull-up Progression

4-1-11

Workout

Warm-up
3 Rds of
*10 OHS
*10 Pull-ups
*10 Double Unders


15 min AMRAP
9 Deadlift (155/100)
12 Pushups
15 Box Jumps (24"/20")

3-31-11

Workout
Mobility Work
Warm-up:
  3 Rounds of  8
     OHS
     Pushups
     Pull-ups

Practice L Sits and L Holds (or with Knees tucked) from Bar

Tabata KB Swings and Burpees (6 rounds)
  20 Sec KB Swings (26/44)
  10 Sec Rest
  20 Sec Burpees
  10 Sec Rest

Post total reps for middle 4 rounds.  (In other words, throw out your high score and low score for each movement and then add the rest up.)

3-30-11 Happy Birthday Kate!

Happy Birthday Katie!  Keep smiling.  For the rest of you, I'll bet you'll never guess how old Katie is today.

Workout
Warmup:
1)  Mobility work.
2)  3 rounds
*8 pvc OHS
*8 Pushups
*8 Pull-ups
*8 KB Swings

4 Rounds Each for Time
300 m Row
22(11/11) DB Ground to Overhead (20/40)
11 Squats
11 Sit-ups
11 Lateral Bar Jumps


Rest 4 minutes.  Start as soon as a rower is available.

Push - Pull

Let me know some preferences for workouts on Friday.  I for sure have one at 6 am for the early birds.

Workout
Mobility Work (5 min)

Warm-up x 3

For time...
10 Pull-ups (Supine Ring Rows)
10 Handstand Pushups
15 Supine Ring Rows (DB Bent over rows)
15 Push-ups
15 Supine Ring Rows (DB Bent over rows)
15 Push-ups
10 Pull-ups (Supine Ring Rows)
10 Handstand Pushups

3-28-11

There are some schedule changes this week.  Make sure to check out the schedule on the side of the page or at the gym.  Let me know some preferable times for Friday.  I am open to make some adjustments to the normal times if you wish.

Also, you will notice a slight difference in the programming this week.  I really think that it is important to change up the programming during different times of the year.  For those of you who were training with me out of the garage it will be similar to when we first started training. 

To start things off we will have one of our benchmark workouts, "Grace".

Workout 

Spend 5 minutes on the foam rollers or the lacrosse balls.

Complete the warm up three times at a fast pace. 


Then...

30 Clean and Jerks for time.  (135/95)

3-25-11

Workout

20 min AMRAP

Start with 2 burpees and perform 2 burpees at the top of every minute.

10 Box Jumps
10 Toes to bar
10 Lunges

When you stop for the burpees, continue on from where you left off.   Post total rounds plus reps.

3-24-11

There will be open gym today at 3:45 and tomorrow at 6:00 am and 3:30 pm.

Workout

500 m Row for time


Then...

5 rounds for time:
5 DB Deadlift
5 DB Hang Cleans
5 DB Thrusters

Then...
500 m Row for time.

Post all three times.  Use stopwatch for part 2 of the workout.

3-23-11

Workout
Overhead Squat
5-5-5

Then...
21-15-9
Overhead Squat (65/45)
KB Swings (44/26)

Scale weights or reps to 15-12-9

3-22-11

Workout
Push Press
5-5-5

10 min AMRAP

5   DB Push Press
10 Pull-ups
15 Sit-ups

3-21-11

Check the schedule for time changes this week.  If you see "Open Gym", that means that I won't be there, but someone will be there to open the gym and go over the workout.  Today's classes are at 6:00 am, 4:30 pm, and 6:00 pm.


Workout
Deadlift
3-3-3-3


For time:
500 m Row
Then...
3 Rounds
10 DB Squat Cleans
10 Renegade Rows

2011 Winter Fitness Challenge Results are In!

Come on in today or Monday to find out the results from the Winter Fitness Challenge.  As a group, work capacity definitely improved during the nine weeks of the challenge.  The group of 9 improved by 245 points for an average of over 27 points per person.  Great Job!

****Note****
There will be some scheduling changes coming in the next couple of weeks.  Some of the afternoon and evening times will be listed as "Open Gym" times.  During that time, someone will be there to open up and go over the workout that is posted.  We are also working on adding a coach in the middle of April.

Also, don't be surprised to see running added back into the programming now that the snow is disappearing.  Bring clothing necessary for going outside.

Workout

In teams of 3 or 4 complete as many rounds as possible of the following.
A.
12 minutes
Sandbag Clean and Press x 4 (25/40)
Push-ups x 6
Box Jumps x 8

Rest for 5 minutes

B.
12 minutes
5   Pull-ups or 20 ring rows
10 Burpees

One team member works at a time, with each team member cycling through each movement before moving on to the next movement.

3-18-11

March Madness!
The new sweatshirts and long sleeve T-shirts are in!  We are having a March Madness Sale through the end of the NCAA Men's Basketball tournament.  During that time the sweatshirts will be $20 (reg. $25) and the long sleeve t-shirts will be $15 (reg. $20).  We have a variety of colors and sizes.

Workout

Front Squat
4-4-4-4
Then...
10 min AMRAP
30 DU
15 Ground to overhead (45/75)

3-17-11

Happy St. Patrick's Day!

Workout

Shoulder Press

5-5-5

Then...

21-15-9
DB Thruster
Ball Slams

3-16-11

Workout
Power Snatch
2-2-2-2-2-2

10 Min AMRAP
15 KB Swings
10 Push-ups
5 Deadlift (BW)

3-15-11

Workout
Back Squat
3-2-1-1-1
Then...
For Time:
14,12, 10, 8, 6, 4, 2
DB Ground to Overhead (Split half and half between R and L)
Box Jumps (20/24)
KTE

3-14-11

Great Job to all of the competitors last week.  We will finish up the voting on the pics this week and announce the results at the end of the week.  Here are a couple of pics from Friday's competition.  Sorry to the morning crew for forgetting to take a group shot.

                                     



Workout
3 rounds for time:
5 Clean and Jerks (115/75)
10 Pull ups
15 Squats
Rest 2 minutes.

Include your rest time in your time for the workout.

3-11-11 Fitness Challenge Finals

Today is our final day of Trinity Strength and Conditioning's first ever Fitness Challenge.  We will take the final photo's today and complete the final workout.  Great Job to all of the competitors.  If you are not in the competition, you are still invited in to do the workout.  We will be running the workout in heats with one male and one female going at a time.

You will be scored on total reps.

1 min Row (Cal)
1 min Rest
1 min Barbell Push Press (35/65)
1 min Rest
1 min Burpees (Hand release on bottom, jump over towel with hands above head)
1 min Rest
1 min Dumbbell Ground to overhead (20/35)
1 min Rest
1 min Box Jumps (14"/20")
1 min Rest
1 min Pull ups (No scaling allowed.  If you can't do a pull-up, you have a goal to work on.)

3-10-11

Remember, if you are in the fitness challenge, we will be doing the final workout and pictures on Friday and/or Saturday.

Workout

Take 5 minutes to practice wall climbs, hand walking, hand stands.

5 rounds for time
20 Sandbag Cleans
30 Double Unders

3-9-11

Workout

Bench Press
3-2-1-1-1

Then
10 min AMRAP

10 KB Swings
10 Pushups
10 Situps

3-8-11

Workout

Deadlift
5-5-5

3 Rounds for Time:
DB Snatch (5/5)
DB Push Press (5/5)
DB Row (5/5)
DB Goblet Squat (10)
DB Swing (10)

**Use a weight that will be challenging on the Push Press.

3-7-11

For those of you who are in the Fitness Challenge, this is our last week.  We will be taking our after photos on Thursday or Friday.  The final workout will be on Saturday.  For those of you who can not make Saturday, we will also do the workout on Monday.  If you are not in the contest, you are welcome to come do the workout as well.

Workout

OHS
3-2-1-1-1

Then, For time:
10 Handstand Pushups
4   Lunges
8  Handstand Pushups
8  Lunges
6  Handstand Pushups
12  Lunges
4  Handstand Pushups
16 Lunges
2  Handstand Pushups
20 Lunges

3-4-11

Workout
For Time:

500 m Row
Rest 1 minute

Then, with sandbags, complete the following for time:

5 Rounds

5 Clean from Floor
5 Bent Over Rows

5 Push Press
5 RDL
5 Box Jumps (No Bag) 20/24
5 Pushups

3-3-11

Workout
Take 10 minutes to work on Turkish Get-Ups and Single Leg Deadlift Dumbbells or Kettlebells

21-15-9
DB Thrusters
Toes to Bar

3-2-11

Workout

Power Snatch
4-4-4-4

4 Rounds for Max Reps
60 Sec KB Swings (26/44)
60 Sec Rest
60 Sec Pull ups
60 Sec Rest

3-1-11

Workout

Front Squat
3-2-1-1-1

10 Min AMRAP
10 Overhead Squat
10 Renegade Rows

2-28-11

Workout
Push Jerk
4-4-4-4

5 Rounds for Time
10 DB Push Press
10 Lateral Bar Jumps

2-25-11

Workout
Power Clean
3-2-1-1-1

For Time
10 Sandbag Clean
20 TTB
8 Sandbag Clean
16 TTB
6 Sandbag Clean
12TTB
4 Sandbag Clean
8 TTB
2 Sandbag Clean
4 TTB

2-24-11

Workout

Back Squat
3-3-3-3

For time:
10 Handstand Pushups
25 KB Swings
500 m Row
25 KB Swings
10 Handstand Pushups

2-23-11

Workout
Shoulder Press
3-2-1-1-1

Then...
10 Min AMRAP
10 DB Ground to Overhead (5 each)
10 Box Jumps
10' Waiters Carry (R)
10' Waiters Carry (L)

2-22-11

Workout

Single Leg Deadlift
4-4-4-4

Then...

For Time:
20-16-12
Burpees
Lunges

2-21-11

Workout

Overhead Squat
5-5-5

Then...
10 "Cindy"  AMRAP of
5 Pullups
10 Push ups
15 Squats

2-18-11

Workout

3 Rounds for Max Reps(Cal)
60 Sec Barbell Push Press (45/75 lbs
60 Sec Rest
60 Sec Pull ups
60 Sec Rest
60 Sec Row for Calories
60 Sec Rest

2-17-11

Workout

Power Snatch
3-2-1-1-1

For Time...
30-20-10
DB Snatch (20/40)
Box Jumps (20"/24")

2-16-11

Workout

Front Squat
3-3-3-3

Then...
10 Min AMRAP
7 KB Swings
7 Squat Jumps
7 Toes to Bar

2-15-11

Workout

Bench Press
3-3-3-3

4 Rounds for Time
20 Double Unders
10 Renegade Rows

2-14-11

Workout
Deadlift
3-2-1-1-1

10 Minutes, Every Minute on the Minute
5 DB Deadlift
5 DB Hang Clean
5 DB Thruster

Post Weight used.
If you don't complete a round within the minute, continue until you are done and then sit out the rest of that minute.

2-11-11

Workout
Back Squat
5-5-5

Then...
For time:
15 Burpees
Then
4 rounds
10 DB Lunges
10 DB Snatch (5 Right/5 Left)
*DB's 20lbs/40lbs

2-10-11

Workout

Push Jerk
3-2-1-1-1

Then...

3 rounds for time
30 KB/DB Swings
20 Push-ups
10 Box Jumps

2-9-11

Workout
Power Cleans
2-2-2

Then...
"Lynne"
5 rounds of Max Reps
Bench Press (Men BW/ Women 1/2 BW)
Followed immediately by max reps Pull ups

2-8-11

Workout

Thruster
5-5-5
For Time...
20 Double Unders
2 DB Bent Over Rows
18 Double Unders
4 DB Bent Over Rows
...
2 Double Unders
20 DB Bent Over Rows

Split all rows in half Right and Left.

2-7-11

Workout

Shoulder Press
3-3-3-3

5 Rounds for time
5 Deadlift (1 1/2 x BW)
10 Toes to Bar

* Scale Deadlift to appropriate level.  Same with toes to bar.

2-4-11

Single Leg Deadlift
3-3-3-3 each leg



Then...
5 rounds for time
6 Pull ups
9 Kettlebell swings  (26/44)
12 Barbell Lateral Jumps

2-3-11

Workout

Overhead Squat
3-3-3-3

Then...

5 Rounds for time

3 Power Cleans  (135/95)
6 Push ups
9 Squats

2-2-11

Workout
3 Rounds of the Following:
In 5 minutes complete:
Row 500 m
Unbroken Pull-ups (at your scale)
Push Press (95/65) 
  (if crowded, we will switch to dumbbells at 40/20)

Record total reps of Pull-ups and Push Press separately for each round.

2-1-11

Check out this link for a good article on strength training as it relates to fat loss.


Workout
Power Snatch
3-3-3-3
Then...
4 rounds for Max Reps
30 Sec Burpees
30 Sec Rest
30 Sec Anchored Situps
30 Sec Rest

Perspective

Stephen Covey used this picture in his book The 7 Habits of Highly Effective People to illustrate a lesson on perspective.  What do you see when you look at this picture?

This past week a couple of things happened that made me think about perspective.  First, we went from -30 F to 9 F and as one person said it felt balmy out.  Since when is 9 degrees Fahrenheit balmy?  It is when it is almost 40 degrees warmer than the day before.

The second thing that happened was at the 5th grade girls basketball tournament that we went to in Pillager on Saturday.  The tournament was a round robin format.  The girls played great.  We beat a team that we had lost to previously and ended up going 2-1 on the day.  When we finished our last game the girls were really excited about how they played and rightly so.  They had definitely improved from the last time out in a number of areas.  We then had to wait for the final game to determine what place we would get.  When the final game ended, we were in a three way tie for first place.  The tie breakers were head to head (did not apply with the 3 way tie) and then defensive points allowed.  As it turned out we allowed 30, the team we lost to allowed 28 and the team we beat allowed 27.  So as you can see we got third, the team we beat got first and the other team got second.  What was interesting about this is that both teams missed numerous easy shots in the final game - had a couple of the shots fallen for each team, we would have been in first place.  As we left the gym, the faces on the girls showed disappointment rather than the excitement that was there just 45 minutes prior to that.  What had changed?  Perspective!  Because of something that was out of our control we got third rather than first.  What is important for our girls to remember is that the outcome of that final game does not change how we played or how successful our day was in perspective to our long term goals.

How does this apply at the gym?  What do you use to measure the results of training?  Body weight?  How your clothes fit?  How you feel?  Sleep?  Energy levels? Benchmark workouts?

Whatever you use, it is important to keep in mind to use a long term perspective.  Short term results can often be misleading.  This is where a training journal can help out tremendously.  If you make notes of how you are eating, sleeping, feeling along with your workouts, you can look back and see what works best for you.  One other idea is to keep a photo journal of yourself from year to year to track progress.  This is where goal setting comes in.  It is important to set long term goals and then specify the short term goals it will take to get you there.  Look for a spot in the gym where you can post your short term goals for the rest of the gym to see.  Putting a goal out in front of others is a powerful motivator to keep you on track!


Workout
Front Squat
5-5-5
Then...
21-15-9
Front Squat (65/45)
Push ups